Workouts · Strength

Advanced Core in 20

L-sits, long side planks, and slow leg raises — for when the foundations stopped being hard.

20 minadvancedmatstrengthvigorous
Why it works. Progression is the point: longer holds and harder lever positions keep the core adapting.

Warm-up

Cat-camel and slow rotations — 45s
Easy plank, 30 seconds — 45s

The workout

  1. l sit on floor — 3 × 15s
    rest 60s
  2. side plank — 3 × 40s each side
    rest 30s
  3. leg raise — 3 × 10 reps
    rest 45s
  4. plank — 2 × 60s
    rest 40s
  5. russian twist — 2 × 20 reps
    rest 30s

Cool-down

Sphinx hold, easy back bend — 45s
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

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