20-Minute Deep Core
This is not your average core workout. No crunches, no sit-up variations, no filler — just ten intentional mat exercises and ten standing moves specifically chosen to target your deep core muscles: the ones responsible for stability, posture, spinal support, and functional strength. You’ll start on the mat with half kneeling chops, leg lowers, and diagonal sit-ups, then move to standing for oblique deadlifts, windmills, and more. Every exercise demands control, every rep is weighted, and every interval is harder than it looks. Two rounds of each section with a rest break in between. This is deep core work done seriously.
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 stretch when you’re done.
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Before You Begin
Description
Following a warmup, this workout is made up of 10 exercises repeated twice. Half are on the mat and half are standing. The purpose of the workout is to build a strong, stable core under load. I used 15 lb (6.8 kg) and 20 lb (9 kg) dumbbells.
Workout Video
Workout Breakdown
There are 2 sets in this workout, one set on the mat and one standing. For each set there are 5 exercises repeated twice. Perform each exercise for 35 seconds followed by 15 seconds rest. Take a 30 second break between sets.
Exercises
Mat
- Half Kneeling Chop (L)
- Half Kneeling Chop (R)
- Double Leg Lower with Roll
- Diagonal Sit-Up (L)
- Diagonal Sit-Up (R)
Standing
- Split Stance Oblique Deadlift (L)
- Split Stance Oblique Deadlift (R)
- Light House
- Windmill
- Oblique March
