Join Our N1 Motion News Letter

Be the first to know about upcoming events, exclusive deals, along with tips and tricks on how you can accomplish your fitness and performance goals. Connect with us and join our monthly newsletter today!
Email address
GET IN MOTION, STAY IN MOTION

10 Minute Bodyweight Core Circuit

A strong core enhances balance, stability, and energy transfer. Thus, it can help prevent injuries during day-to-day activities and sports injuries. Core strength directly correlates to exercise and sport activities like walking, jogging, sprinting, throwing, squatting, jumping, and swinging motions. The stronger your core is, the more efficient you will be at these activities. Through strengthening your core, you will see an increase in your fitness, performance, as well as minimize your risk for injuries.

When doing a core routine you want to incorporate exercises that target all of the muscles in your core musculature (see table below).

Core Muscle Groups

Pelvic floor muscles

Tansversus abdominis

Multifidus

Internal and external obliques

Rectus abdominis

Erector spinae (sacrospinalis)

Erector spinae (sacrospinalis)

Longissimus thoracis

Diaphragm

Latissimus dorsi

Gluteus maximus

Trapezius

Gluteus medius

Psoas major

Serratus anterior

Try this 10 minute bodyweight core circuit at home or at the gym

Perform 1 round of each exercise for 1 minute before moving onto the next. Take minimal rest between exercises. Complete

Plank  – 1 minute

Side Plank – 30 seconds each side

Dead Bug – 1 minute

Glute Bridge– 1 minute

Bird Dog– 1 minute

Half Kneeling Wood Chop – 30 seconds each side

Alternating Leg Lowers – 1 minute

Penguin – 1 minute

Russian Twist– 1 minute

Clams – 30 seconds each side

Leave a Reply

Your email address will not be published. Required fields are marked *

X