moderate
20-Minute Floor Core & Abs
Consistent core training over weeks and months creates a genuine change in how the whole midsection functions — it is worth doing properly rather than rushing.
20 min · Kit: Yoga mat
The session
- 12 min: Breathing and rib cage awareness — diaphragmatic breathing practice
- 23 min: Dead bug — slow and controlled, 6 reps each side × 3
- 33 min: Hollow body hold — 20 sec hold × 3 (modify with bent knees)
- 43 min: Side plank hold — 20 sec each side × 2 (knee-down modification available)
- 53 min: Russian twists — slow, 15 each side × 2 (light weight optional)
- 63 min: V-sit or boat pose hold — 20 sec × 3
- 73 min: Bicycle crunch (slow, controlled) — 12 reps each side × 2
Worth knowing
- Core training is not about burning the abs — it is about developing control and endurance
- The hollow body position is fundamental to almost all gymnastics and athletic movements
- Side planks train the obliques and quadratus lumborum — essential for spinal stability
- Scale everything to your current level — a modified version done well beats a full version done poorly
