ActiveWorkoutsThe best daily core routine to strengthen your abs and glutes, according to a fitness expertIt takes no longer than 8 minutesWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsThe best daily core routine to strengthen your abs and glutes, according to a fitness expertIt takes no longer than 8 minutesWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
It takes no longer than 8 minutes
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
Jump to category:Dr. Horschig’s 8-minute core routine
Jump to category:Dr. Horschig’s 8-minute core routine
Our core is key for everyday movement, but when most of us train it we tend to just do exercises that isolate our ‘superficial’ ab muscles, like the rectus abdominis and external obliques. But to build ‘functional’ core strength – the type that will help us move better, protect our lower back and aid stability – we need to target those deep core musclesandour glutes. This workout from Physical Therapist,Dr. Aaron Horschig, will help you do just that and, what’s better is it’ll take you no longer than 8 minutes.
The workout is called ‘The Lock Base Five’ and it’s made up of five easy exercises that will challenge your stability, strengthening your deep core muscles – like the transversus abdominis, the internal obliques, pelvic floor muscles and multifidus – as well as your glute muscles. Our glutes can often get forgotten about when working on our core but, according toMayo Clinicthey play a key role in facilitating core stability, hip extension and stabilising the pelvis.
The BEST Daily Core Routine (ONLY 8 MINUTES) - YouTubeWatch On
The BEST Daily Core Routine (ONLY 8 MINUTES) - YouTube
The BEST Daily Core Routine (ONLY 8 MINUTES) - YouTube
Dr. Horschig’s 8-minute core routine
1. The lock clam
(Image credit: Future)
(Image credit: Future)
Clamshells are a great exercise to strengthen your hips and glutes, but this modified version from Dr. Horschig with fire up your buttocks even more, particularly the glute maximums (the largest of the three glute muscles).
To perform:
Sets/reps:20-25 reps on each side, repeat two times
2. The plank
(Image credit: Getty Images)
(Image credit: Getty Images)
The plank is arguably one of the best core exercises out there, helping to stabilise your spine and working the rectus abdominis, transverse abdominis, plus the internal and external obliques.
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To perform:
Sets/reps:Hold for 30 seconds, repeat two times
3. Side plank
(Image credit: Getty Images)
(Image credit: Getty Images)
The side plank primarily targets your external and internal obliques. These are the muscles that help move your body from side to side and they also help stabilise your spine.
To perform:
Sets/reps:15 seconds each side, repeat two times
Tip:If you’re struggling to stack your feet on top of each other, you can also place on foot in front of the other for added stability, or you can drop down to your knees (as shown the picture above).
4. Shoulder tap
(Image credit: Getty Images)
(Image credit: Getty Images)
Shoulder taps won’t just fire up your anterior core muscles, but your posterior ones too. This includes the internal and external obliques, rectus abdominis, pelvic floor muscles and multifidus (which helps to keep your spine stable).
To perform:
Tip:If you find this too difficult, drop down and perform it from your knees instead, or widen your feet for a more stable base.
Sets/reps:20 reps for one round
5. Prone hip extension
(Image credit: Future)
(Image credit: Future)
Although this exercise may not look like much, it will seriously light up your glutes. it will also activate your hamstrings, as well as your lower back muscles and core, which will help stabilise your pelvis.
To perform:
Sets/reps:15 reps each side, repeat two times
Fancy some more core workouts? Give thisthree-move standing coreworkout a try, you’ll just need a single weight, like akettlebellordumbbell. No equipment? Give thisfive-move bodyweight core workouta go instead.
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