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20 Minute Abs and Core Workout - Dumbbells + Bodyweight - Caroline Girvan

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Rating: 4.0; Vote: 1

All you will need for this abdominal muscle targeting workout is your mat and a pair of lighter dumbbells. The dumbbells I am using for your reference are 8kg each! The timer will be on for 40 seconds of work per exercise with 5 seconds rest in between! ALTERNATING DEADBUG SINGLE SIDE DEADBUG SWITCH SIDE! DOUBLE DEADBUG STRAIGHT LEG DEADBUG LEG LOWER TOE REACH TOE REACH TO LEG LOWER OPP HAND TO FOOT CRUNCH (one side) SWITCH SIDE! ALTERNATING HAND TO FOOT REACH TUCK TO HOLLOW KNEES TO TOUCH CHEST TUCK STRAIGHT LEG REVERSE CRUNCH 3 POINT CRUNCH CRUNCH PULSES! HEEL REACHES BICYCLES STRAIGHT LEG BICYCLES RUSSIAN TWIST (BODYWEIGHT) RUSSIAN TWIST (X1 DUMBBELL) STRAIGHT ARM PLANK HOVER (ONE SIDE) SWITCH SIDE! PLANK SIDE KNEE TUCK (ONE SIDE) SWITCH SIDE! SAW! So many exercises that I challenge you to perform as controlled as possible and at a pace that allows you to really focus! The Deadbug is one of my favourites as you can probably tell by now if you have been training with me for awhile! The erector spinae, deeper transverse abdominis and the pelvic floor all are involved and is a fantastic exercise to train yourself to -brace-! Think if you were to be hit with impact in the stomach- you would brace! Think about bracing before every movement. Also, something I think about that is so simple-. If I lie on my back flat and relax I can place my hand under the natural curvature of the lower back. I don-t want this to happen during any exercise involving resistance training whether it is weights or bodyweight. Brace for impact- and think about flattening that lower back into the mat!
Date: 2022-05-17

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Comments and reviews: 7

sport
Dear Caroline,
You are my saviour. I was in the middle of epic III and after work, just returning to my car I had an ankle sprain a few days ago. I am trying to keep working out just in the floor avoiding weight bearing on the foot. I feel dissapointed because I was progressing a lot. Now I know it will take some weeks to begin the track as I was before but I feel gratitude because somehow You give us a lot of alternatives that I try to adapt to my new situation
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kim
I love your music - for this 20 min workout and all other playlist. Can you let me know where I would find music like this for my own listening
thanks
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theNewCoolDotOrg
This is such great stuff! Happy to have found this content! We hope to maybe do a workout-session with you someday!
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Pwingle
Your core workouts are no joke! Thanks for the challenge, can't wait to see how doing your workouts transform my abs!
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NIDHI
Thanku dear
I m following your all workouts. but please guide what should I do most reduce my weight and extra fat.
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LHTA
dont know why but my obliques and lower abs are hurting soo much after the BACK workout! i couldnt push at all today-
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vylia
As an add-on after IRON SERIES Day 14! This abs session targets all of it! It's just incredible. Thanks, Caroline!
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