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10-Minute Mat Core Workout
Welcome to my 10-minute core workout on the mat. There are no repeats in this fun workout that includes unique exercises 4 sets of core work – one on each side (left/right) and one prone and one supine. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout core stretch when you’re done.
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Equipment
Before You Begin
Following a 1-minute warmup, this workout is is made up of 4 sets of body-weight core exercises performed on the mat. There are 4 unique moves in each set performed for 30 seconds. The purpose of this workout is to build muscular strength and endurance in your core which is made up of your abs, obliques and lower back.
Workout Video:
Workout Breakdown:
There are 4 sets in this workout, each containing 4 exercises performed for 30 seconds. Rest 30 seconds between sets.
Exercises
Side-Lying (Right)
- Knee Crunch
- Front Kick
- Hip Lift
- Leg Circle
Supine (on Back)
- Knee March
- Hip Thrust
- Leg Lift (R)
- Leg Lift (L)
Side-Lying (Left)
- Knee Crunch
- Front Kick
- Hip Lift
- Leg Circle
Prone (on Hands or Forearms)
- Bear Plank Tap Backs
- Forearm Plank Hip Dips
- Crouching Tiger
- Plank
