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Forget sit-ups: you only need 7 minutes and these 11 bodyweight ab exercises to build a stronger core.

Pabio November 30, 2024

From balance and stability to posture and injury prevention, core strength is crucial in almost everything you do.

Indeed, your core – which is made up of several muscles such as your transverse abdominals, your erector vertebrae and your obliques – has one main function: to help stabilize your body.

More often than not, most people deploy their yoga mat and train their rectus abdominis (better known as their six-pack muscles) in hopes of carving out a more defined stomach. But as a certified physical therapist Jared Beckstrand explains: “Your core is so much more than your abs. »

To help you stabilize your spine and pelvis, energize your posture, And To help you move efficiently, Beckstrand has put together a seven-minute workout containing 11 exercises that promise to hit every muscle in your core.

Watch Jared Beckstrand’s 7-Minute Core Workout

Hit all the muscles! COMPLETE core strength workout (7 minutes) – YouTube

Look on it

Containing 11 exercises in total, you’ll perform each movement in 30-second intervals with no repetitions or rest periods. Beckstrand does this to maximize the amount of exercise you can complete in less time.

However, if you need to rest between each movement, take a break and catch your breath. It’s better to perform each exercise with proper form rather than rushing through a workout and risking injury.

In this workout, Beckstrand explains and performs each of the exercises with you, giving you insight into your form and tips for getting the most out of the movement.

Exercises include:

Reinforcement walk
One-legged bike
Dead bug
Oblique crunch
Walking bridges
Side plank (left)
Side plank (right)
bird dog
Swimmer
Subject angels
Plank
Hold the bear

“These exercises are designed to target all of the muscles in your core (abs, obliques, hips, and lower back) to give you a strong, balanced foundation,” says Berkstand. And that’s what they do.

Many exercises, like side planks and bird dogs, are compound exercises. Compound exercises work multiple muscle groups and joints at the same time. For example, in this workout, the humble plank will work your straight abs, obliques, and transverse abs simultaneously. While a bird dog has the proven ability to strengthen the lower back, shoulders and core.

But the best? This basic workout is completed in less than 10 minutes. “Your core exercises and core workouts don’t need to take a lot of time,” Berkstand says. “They just need to be done consistently. That’s the key.

How to choose a basic workout?

Everyone is different. So the best core workout for you is not necessarily the best for everyone. Instead, the best and most effective core workout is one that you enjoy doing, so you’ll do it regularly.

This routine from Berkstand is ideal if you’re short on time or motivation, as you won’t need to dedicate hours to complete it. Plus, it can be done just about anywhere. But if you prefer low-intensity workouts, a Pilates workout that sculpts your body could be more suitable.

If you find Pilates classes too slow, a high-intensity interval training (HIIT)filled with sit-ups, planks, and mountain climbers, might be the best core workout for you.

However, you may prefer to do a mix of all of the above – and that’s perfectly fine. Remember, building a stronger core takes time, consistency, and effort. If you don’t know which forms of fitness you prefer, discover our guide to best core workouts you can do it for free with just your body weight.

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Mondor Festival

Forget sit-ups: you only need 7 minutes and these 11 bodyweight ab exercises to build a stronger core.

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Forget sit-ups: you only need 7 minutes and these 11 bodyweight ab exercises to build a stronger core.

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