Move · Videos · Strength · 34 min

30-Minute Core Workout: Abs, Obliques and Lower Back

30-Minute Core Workout: Abs, Obliques and Lower Back — video by FitnessBlender Play · 33:45

Video by FitnessBlender on YouTube · Open on YouTube

A standing warm-up with some jumping jacks, then crunches, back extensions, side crunches, flutter crosses, plank reaches, side hip raises, windshield wipers and Russian twists, with a stretch. Easier and harder versions given.

  • 34 min
  • Intermediate
  • High impact (jumping)
  • mat
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Step by step 11

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  1. Warm-up: slow torso twists and rotations, warrior lunges, side leans, standing side crunches and jumping jacks. 0:20
  2. Crunches: hands behind your head, curl up slowly and lower to a hover; keep breathing throughout. 6:02
  3. Back bows lying face down, arms out (or hands by your head), lifting and lowering to a hover; then both again. 7:04
  4. Side crunches on your left side, then the right, drawing your shoulder towards your hip; twice each side. 10:05
  5. Flutter crosses: on your back, reach one hand to the opposite foot and switch; bend your knees if needed. 14:06
  6. Plank reaches from knees or toes, extending opposite arm and leg with hips level; then both moves again. 15:05
  7. Side hip raises with knees down or feet stacked, lifting the hip high, two rounds on each side. 18:38
  8. Windshield wipers: legs up, knees bent or straight, lower to each side with both shoulders on the mat. 22:35
  9. Russian twists with a flat back, leaning back only as far as you can control; then both moves again. 23:37
  10. Stretch: seated toe-touch rotations, side reaches, butterfly and a seated twist each way. 26:45
  11. Downward dog, cobra and child's pose, then a full-body lengthening stretch lying on your back. 30:05

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

Form cues from the coach

  • Move slowly and keep a slight hover between reps so the abs never fully switch off
  • Keep both shoulders pinned to the mat during windshield wipers
  • Breathe throughout - never hold your breath

What it works

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loadplank reaches, side hip raises on the hand
  • Wrists & hands takes loadplank reaches, side hip raises on the hand
  • Lower back takes loadback bows, crunches, twists, plank reaches
  • Knees takes loadjumping jacks and front jacks in warm-up
  • Ankles & feet takes loadjumping jacks and front jacks in warm-up
  • Neck movescrunches with hands behind the head
  • Upper back movesback bows, Russian twists
  • Hips movesleg raises, windshield wipers, side hip raises
  • Jumping or hopping. Impact goes through the ankles, knees and hips.
  • 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.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Knee-down plank reaches and hip raises; bent knees for kicks and wipers

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

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Video by FitnessBlender; 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