Core Conditioning: 10-Minute Workout for Endurance

“Your abdominals are recruited and involved in nearly all physical movements, whether it’s through exercise or daily movement and activities, so endurance is important to be able to utilize them effectively,” says Ben Lauder-Dykes, CPT, Fhitting Room instructor and the host of our June Movement of the Month Club, a monthlong challenge to build core strength.

“This workout is designed to help build your work capacity and endurance where we will focus on consistency over intensity… Get ready to feel the burn!”

Join the movement

If you’re following along with our Movement of the Month Club, this is your week 2 workout. You’ll do one ab exercise each day, Monday through Saturday. (But you can do this workout anytime!)

Then on Sunday, you’ll do the full 10-minute workout. You’ll do each move for 20 seconds back to back (no rest in between) on a running clock, followed by 30 seconds of rest between rounds. Repeat for 4 rounds total.

Here’s your core conditioning workout

1. Hollow hold

Train your abs like a gymnast with this powerhouse exercise that strengthens your entire core, improving your posture and stability, by challenging you to maintain body tension in a pretty difficult static position.

1. Lie on your back and contract your abdominals, pulling your belly button toward the floor.
2. Extend your arms over your head and your legs out straight.
3. Keep your lower back pressed into the floor and lift all four limbs several inches off the ground. You want your hands above your shoulder and your feet above your hips.
4. Hold this position, keeping your core engaged and breathing steadily.

2. Single-leg V-up

This ab exercise targets not only your abdominal muscles but also engages your lower back and hip flexors, which are also important parts of your core (it’s not just your abs!).

1. Lie flat on your back with your legs extended and arms overhead on the floor.
2. Simultaneously lift one leg and your entire torso off the floor, reaching the opposite arm to opposite leg, performing a V-like crunch.
3. Try to touch your foot with your hand at the top of the movement.
4. Slowly lower back down to the starting position.
5. Alternate legs and repeat for the same number of reps on each side.

3. Sit-up

Though it’s fallen out of popularity, this classic core exercise does wonders for strengthening your abdominal muscles, particularly the rectus abdominis (aka six-pack muscles).

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your hands over your head, behind your head, or across your chest.
3. Engage your core and lift your upper body all the way up to your thighs.
4. Slowly lower back down to the starting position.
5. Repeat.

4. Crossbody hold

The crossbody hold is an isometric exercise (holding one position for a given time) that strengthens the obliques and transverse abdominis, enhancing rotational strength, which also helps protect your back.

1. Lie on your back and engage your core, pulling your belly button toward the floor.
2. Keep your lower back pressed into the floor and lift your limbs several inches off the ground.
3. Bend your right knee and bring your left hand to meet it. Actively press the two into each other—hand pressing away from your and knee pressing toward your chest.
4. Hold this position, keeping your core engaged and breathing steadily.
5. Switch sides and hold for the same amount of time.

5. Russian twist

Russian twists target the oblique muscles, enhancing rotational strength and stability, which is crucial for athletic performance and daily activities involving twisting movements.

1. Sit on the floor with your knees bent and heels anchored to the floor, toes pointing up. For an added challenge, lift your heels a few inches off the floor.
2. Lean back slightly and hold your hands together in front of your chest.
3. Twist your torso to the right, bringing your hands beside your hip.
4. Return to center, then twist to the left.
5. Continue alternating sides.

6. Sprinter sit-up

Sprinter sit-ups mimic a running motion (hence the name) while lying on your back, which intensively engages both the upper and lower abdominal muscles, boosting core strength and coordination in a dynamic, functional way.

1. Lie on your back with your legs extended and arms by your sides.
2. Simultaneously lift your torso and one knee, bringing the opposite elbow toward the raised knee.
3. Lower back down and switch sides, mimicking a sprinting motion.
4. Continue alternating sides.