10 Minute Core

Hey y’all back today with another workout from Shape Fitness of Durham! I know summer is winding down, but just because it’s getting to be the end of summer doesn’t mean you have to abandon your abs! Try this 10 Minute Ab workout from Rachel Sevier of Shape Fitness!


Circuit 1:


Russian Twist
Sit on your butt with your knees bent. Heels can be on or off the floor for this exercise. (Lifting heels off the floor will make it harder.) Keeping your back straight, lean back until you feel your abs engage. You should be sitting on the “fatty” part of your butt – behind your sits bones. Now, twist your upper body from side to side, aiming your dumbbell to your hip. Continue twisting side to side for a total of 20-30 twists (10-15 per side).


Trainer Tip: It’s easy in this position to let your back round, but try to avoid this! Roll your shoulders back whenever you feel you are starting to round, and think about keeping your spine as straight as possible.

Straight Leg Sit Up
Lay completely flat on the floor with your arms straight up above your shoulders. Keep your legs flat to floor and slowly use your abs to roll up one vertebrae at a time until your upper body is vertical. That’s one rep. Slowly roll back down, one vertebrae at a time, still keeping your legs flat to the floor. Repeat for 10-15 reps total.


Trainer Tip: Add a dumbbell in each to make this much harder!

Sit Up Twist
Lie with your back flat on the floor, knees bent, and feet flat on the floor. Rest your hands behind your ears, careful to not pull on your neck during the movement. Contract your abs and raise your chest and shoulders off the floor until your upper body is vertical. Now twist your shoulders to aim your elbow to the opposite knee. Slowly return to start and repeat on the other side. Complete 10-15 reps per side.


Trainer Tip: Try to not use momentum from your arms to perform the sit up. Focus on just using your core!

Circuit 2:

Side Plank Elbow Touchdown
Start in a side plank position on your elbow with your feet stacked or staggered depending on your balance. Elbow should be directly below your shoulder. Your top arm should be bent with hand resting behind your ear. Slowly fold your upper body forward until your elbow touches the floor and then pull yourself back up so your chest faces straight ahead. Make sure your core is fully engaged in this exercise! Repeat for 10-15 reps on each side.


Trainer Tip: If you can’t hold the side plank on your feet, lower your bottom knee to the floor to make the exercise a little bit easier.

Single Leg Dumbbell V-Up
Lay completely flat on the floor and hold a dumbbell in one hand. Simultaneously, lift your upper body and leg opposite the dumbbell and reach the dumbbell toward your foot. (The other leg stays flat on the floor). Lower back down to the starting position and repeat for 10-15 reps per side.


Trainer Tip: To make this harder, lift both legs at the same time and still drive the dumbbell toward the opposite foot to still get some work in the obliques!

Spiderman Plank
Start in a plank position on your ELBOWS or HANDS??. Keep a straight line down your body from your head to feet and engage your core. Alternating sides, bring your knee towards your elbow on the same side and squeeze your obliques. Return that foot to the plank position and repeat on the other side. Repeat for a total of 10-15 reps on each side.


Trainer Tip: Turn your head to look around your shoulder toward your knee as you bring it forward to really focus on the crunch in those obliques!


Don’t forget, Rachel does Virtual Training too, so even if you’re not in NC, you can still kick butt!


Have a great day friends!