Workouts · Strength

Beginner Core in 10

Dead bugs, short planks, and bridges — core work that starts where you are.

10 minbeginnermatstrengthlight
Why it works. Short holds done well beat long holds done badly; ten minutes is a real start.

Warm-up

Cat-camel spine circles — 30s
Slow standing rotations — 30s

The workout

  1. dead bug — 2 × 6 each side
    rest 30s
  2. plank — 2 × 20s
    rest 30s
  3. glute bridge — 2 × 10 reps
    rest 30s

Cool-down

Sphinx hold, gentle — 30s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

30 min · advancedAdvanced Calisthenics in 3020 min · advancedAdvanced Core in 2020 min · beginnerArms Focus in 2030 min · intermediateBack & Biceps in 30

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