20 Minute Core Workout

Improve Core Strength, Posture, Balance, Back Health, and Rotational Power In 20 Minutes

A 20 minute core workout a few times a week can make a huge difference in your life.  A strong core is so important for a lot of reasons beyond vanity.  Sure, everyone loves the idea of the strong, slim, defined abs and core.  And believe it or not there really are a few people older than 16 who actually have them. 

But core strength goes way beyond just looking good.  Your core and ab muscles are what hold you upright and support your spine.  You can avoid a lot of nagging back pain by developing the muscles that give your spine the support it needs.

It's also easy to make a list of the sports that require a strong core and rotational power.  How about golf, racquetball, tennis, baseball, softball, and ultimate frisbee just to name a few?

If you want a strong core, make core workouts a real part of your routine.  Instead of doing 3 sets of sit ups before you run, give your core exercises their own time – leg day works for me.  I like to combine a 20 minute core workout with 20 minutes of leg work. 

Plus I like to keep it pretty simple.  Hit all of the muscles you want to hit, but don’t try to remember 20 different exercises to do in 20 minutes.  When you’re 15 minutes in and feeling challenged, you don’t want to have to think too hard about what is supposed to be next.

A few high impact exercises that work different muscles are all you need for an effective 20 minute core workout.

Workout 1: A tabata timer would be helpful here so you can concentrate on what you are doing rather than trying to look at the clock.

8 Sets:

  • Plank – 20 seconds
  • Rest – 10 seconds
  • Right Side Plank – 20 seconds
  • Rest – 10 seconds
  • Left Side Plank – 20 seconds
  • Rest – 10 seconds
  • Russian Twist – 15 to 20 reps
  • Rest – 30 seconds

Workout 2:

5 Sets:

For shadow boxing, just remember a few things. 

Stance: Put one leg forward, bend the knees, have your weight on the balls of your feet, put up your dukes, and get in a good athletic stance.

Punches: Jab with the same side as your forward leg, cross with the other arm.  Punch hard.  Keep the pace up.

Hips: In the starting position, the hip on your forward leg will pointing to the target.  When you throw your cross, snap the hips so they are square with the target.  Return them to the starting position as you bring your arm back.  This is the rotation that will really work the core.

Workout 3:

5 Sets:

  • Straight arm plank – 15 seconds
  • Extend right arm out in front of you – 15 seconds
  • Raise your left foot a few inches off the ground (keeping that right arm out) – 15 seconds
  • Rest – 15 seconds
  • Straight arm plank – 15 seconds
  • Extend left arm out in front of you – 15 seconds
  • Raise your right foot off the ground – 15 seconds
  • Rest – 15 seconds
  • Straight arm plank – 15 seconds
  • Raise the right arm: Side plank, straight arm – 15 seconds
  • Raise your right leg – 15 seconds
  • Rest – 15 seconds
  • Straight arm plank – 15 seconds
  • Raise the left arm: Side plank, straight arm – 15 seconds
  • Raise your left leg – 15 seconds
  • Rest – 15 seconds

Like I said, pretty simple and easy to remember.  A 20 minute core workout, or any other 20 minute workout, doesn't have to be complex and hard to remember.

On the contrary, I think you get more benefit from concentrating on your form and technique rather than using that brain power trying to remember what's next.

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