Move · Videos · Strength · 11 min

10-Minute Complete Core Strength Workout

10-Minute Complete Core Strength Workout — video by Tone and Tighten Play · 10:51

Video by Tone and Tighten on YouTube · Open on YouTube

Ten 45-second exercises on the mat - dead bugs, planks, side planks, single-leg bridges, side-plank leg lifts, supermans and rotating planks - each with an easier version. Short enough to do most days.

  • 11 min
  • All levels
  • Low impact (no jumping)
  • mat
Open in VideosLog it in Train

Step by step 10

Tap a time to watch that step in the video.

  1. Dead bugs: breathe out and draw your belly button in, then lower opposite arm and leg; march if easier. 0:33
  2. Plank on your elbows and toes in one straight line, or on your knees for an easier version. 1:51
  3. Right side plank on your elbow and the outside of your foot; bend the knee to make it easier. 2:48
  4. Left side plank for 45 seconds; drop to the outside of your left knee if you need to. 3:51
  5. Single-leg bridges on the right leg: squeeze the glute to lift your hips, lower slowly; two legs if easier. 4:48
  6. Single-leg bridges on the left leg, pausing at the top; use the two-leg bridge if needed. 5:50
  7. Side-plank leg lifts: from a side plank on your left knee, lift the right leg; or lie down and lift it. 6:48
  8. Side-plank leg lifts for the left leg, or lying side leg lifts if 45 seconds is too much. 7:49
  9. Supermans: lie face down and lift your chest and knees, hold for two, lower slowly; or do swimmers. 8:51
  10. Rotating planks: from a high plank, reach one hand to the ceiling, return, then turn to the other side. 9:48

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Breathe out and draw your belly button in, and keep it there through each dead bug
  • Hold a straight line from shoulders to ankles in planks, or drop to your knees
  • Squeeze your glute to lift your hips in bridges, then lower slowly and with control

What it works

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loadforearm plank, side planks, rotating high plank
  • Wrists & hands takes loadrotating high plank on the hands
  • Lower back takes loadsupermans, planks, single-leg bridges
  • Hips takes loadsingle-leg bridges, side-plank leg lifts
  • Elbows movesforearm plank, side planks
  • Upper back movessupermans, rotating plank
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Easier versions shown: knee planks, double-leg bridges, marching dead bug, swimmers

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

More like this

Browse all 764 videos

Video by Tone and Tighten; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety