Workouts · Strength

Core Stability in 20

Holds, presses, and controlled rotation — a core session about lasting, not burning.

20 minintermediatematstrengthmoderate
Why it works. Stability under time beats rep-chasing: the core exists to hold positions while everything else moves.

Warm-up

Cat-camel spine circles — 45s
Slow standing rotations — 45s

The workout

  1. dead bug — 3 × 8 each side
    rest 30s
  2. side plank — 3 × 25s each side
    rest 30s
  3. plank — 3 × 35s
    rest 30s
  4. 45 side bend — 2 × 12 each side
    rest 30s
  5. russian twist — 2 × 16 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

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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