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  • 15 Minute Beginner Core Workout

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    Alexandra Chitu
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    This 15-minute beginner core workout consists of 9 exercises targeting the core muscles of the back, abdomen, and hips. Exercises include bird dog holds and variations, leg extensions, deadbugs, single leg holds, scissor kicks, bear crawl holds, and modified side planks, with each exercise performed for a specified number of repetitions or duration on each side of the body.

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    This 15-minute beginner core workout consists of 9 exercises targeting the core muscles of the back, abdomen, and hips. Exercises include bird dog holds and variations, leg extensions, deadbugs, single leg holds, scissor kicks, bear crawl holds, and modified side planks, with each exercise performed for a specified number of repetitions or duration on each side of the body.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    5 views3 pages

    15 Minute Beginner Core Workout

    Uploaded by

    Alexandra Chitu
    This 15-minute beginner core workout consists of 9 exercises targeting the core muscles of the back, abdomen, and hips. Exercises include bird dog holds and variations, leg extensions, deadbugs, single leg holds, scissor kicks, bear crawl holds, and modified side planks, with each exercise performed for a specified number of repetitions or duration on each side of the body.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    15 Minute Beginner Core Workout

    1. Bird Dog Hold (20 sec/side)

    2. Bird Dog (5/side)


    *Extend opposite arm and leg out, hold for a few seconds, then switch
    sides, continue for 5/side

    3. Bird Dog- Elbow to Knee (10/side)


    4. Seated leg extensions (10/side)
    *Alternating leg extensions

    5. Deadbug (10/side)

    6. Single leg hold (30 sec/side)


    7. Scissor kicks (10/side)
    *Alternate lowering leg towards ground; the further you lower your leg
    down, the more challenging the exercise

    8. Bear crawl hold (20 sec x 3 sets)

    9. Modified side plank (20 sec/side x 3 sets)

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