It would be great if a rockin', rock hard core came easy. It would also be great if money grew on trees and every weekend spanned just three days. None of these are the case, so we have to just suck it up - and keep on workin'.
A strong core doesn't just look good in bathing suit trunks and bikinis come spring and summer. It makes every activity we do easier, more efficient and more effective. A strong core prevents injuries - to the back in particular - and makes competitive athletes (and weekend warriors) more competitive at the finish line.
Today's routine takes about 20 minutes, and if done two to three times a week along with cardio and clean eating, will before long bring out the definition you want and - more importantly - the strength you need. Note that it includes zero crunches, because crunches are not as effective for total core strength as planks, Pilates-inspired boat poses and other moves. Happy plank-ing!
Core Power in 20
- 10 walking planks (video below), followed by 10 slow pushups (down, 2, 3, up, 2, 3) on or off your knees
- 60-second plank
- 10 walking planks, 10 slow pushups
- 60-second plank
- 10 walking planks, 10 slow pushups
- 30-second plank
- 10 walking planks, 10 slow pushups
- 30-second plank
- 30-second right side plank with 10 knee pull-in crunches
- 30-second left side plank with 10 knee pull-in crunches
- 15 ab sprawls
- 25 knee pull-ins (a faster version of the ab sprawls: balancing on butt/tailbone, knees bent, exhale as you push your legs out and inhale as you pull them in using core muscles)
- 30-second boat pose (pictured above right)
- Repeat 15 ab sprawls
- Repeat 25 knee pull-ins
- 30-second boat pose
- 90-second plank to finish strong!!!
Coming up: Badass Eats: The ideal menu - A day of Mediterranean eating