Wellness

5 Abdominal and Core Workouts in 20 Minutes

Experiment with these 5 core and abdominal workouts that you can complete in just 20 minutes. Improve your posture, reduce lower back pain and reduce your risk of injury by strengthening abdominal muscles by mortonwarner
Estimated reading time: 2 min 21 sec
5 Abdominal and Core Workouts in 20 Minutes Photo by Marta Wave on Pexels

Working on your core and abdominals is crucial for your overall health and wellbeing. Strong core and abdominal muscles can improve posture, alleviate lower back pain, and reduce your risk of injury.

In addition, well-defined abs can also boost your confidence.

If you’re short on time, we’ve got you covered. Here are five abdominal and core workouts that you can complete in just 20 minutes.

1. Plank with Hip Dips

Start in a high plank position with your arms straight and your shoulders above your wrists. Engage your core and glutes, and keep your body in a straight line from your head to your heels.

Squeeze your obliques and lower your hips to the right side, hovering just above the floor, then repeat on the left side. Complete 10 to 12 reps on each side, then rest for 30 seconds. Repeat for three sets.

2. Bicycle Crunches

Begin by lying on your back with your hands behind your head and your knees bent. Lift your head and shoulders off the ground and bring your left elbow to your right knee while straightening your left leg.

Then switch sides, bringing your right elbow to your left knee while straightening your right leg. Complete 10 to 12 reps on each side, then rest for 30 seconds. Repeat for three sets.

3. Russian Twists

Sit on the floor with your knees bent and your feet flat on the ground. Lean back slightly, until you feel your core engage.

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Clasp your hands together in front of you, then twist your torso to the right, touching your clasped hands to the ground next to your right hip. Then twist to the left, touching your hands to the ground next to your left hip.

Complete 10 to 12 reps on each side, then rest for 30 seconds. Repeat for three sets.

4. Reverse Crunches

Lie on your back with your hands behind your head and your knees bent at a 90-degree angle. Engage your core and lift your hips off the ground, pulling your knees towards your chest.

Squeeze your abs at the top of the movement, then slowly lower your legs back down. Complete 10 to 12 reps, then rest for 30 seconds. Repeat for three sets.

5. Dead Bugs

Begin on your back with your arms extended towards the ceiling. Lift your legs into a tabletop position, with your knees bent at 90 degrees.

Slowly lower your left arm and right leg towards the ground, keeping your lower back pressed into the floor. Return to the starting position, then lower your right arm and left leg towards the ground.

Complete 10 to 12 reps on each side, then rest for 30 seconds. Repeat for three sets.

With these five exercises, you can work on your core and abdominals in just 20 minutes. Be sure to engage your core throughout the movements, and if you need to modify any of the exercises, feel free to do so.

Disclaimer: This article serves as general information and should not be considered medical advice. Consult a healthcare professional for personalized guidance. Individual circumstances may vary.

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