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20-minute Core Workout for Abs and Stability
Caroline Girvan•Processed: Mar 03, 2026
21-minute workout video. Core, Strength, Floor Exercise. targeting Core, Abs. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss.
⏱️ Key Moments
Summary:The workout consists of a series of core-focused exercises including deadbugs, crunches, and bicycles, emphasizing controlled movements and core engagement.
🏃 Guide
This workout is designed for individuals looking to strengthen their core and improve stability, addressing common issues like lower back pain and poor posture.
Benefits
Improved core strength
Enhanced stability and posture
Step-by-Step Guide
1
Alternating Deadbug
Lie on your back, arms extended. Lower opposite arm and leg while keeping the back flat against the mat. Feel the engagement in your core. Ensure your lower back remains pressed into the mat.
2
Straight Leg Reverse Crunch
Lie on your back, legs straight up. Curl your hips off the mat towards your chest. You should feel your lower abs working. Avoid arching your back.
3
Bicycles
Lie on your back, hands behind your head. Alternate bringing knees to your chest while twisting your torso. Feel the engagement in your obliques. Keep movements controlled.
Safety Notes
Avoid if you have chronic back pain or any recent abdominal surgery.
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Frequently Asked Questions
What are the benefits of this workout?▼
Improved core strength. Enhanced stability and posture.
Is this workout safe?▼
Avoid if you have chronic back pain or any recent abdominal surgery.
Who is this workout suitable for?▼
This workout is suitable for people with: Chronic Back Pain / Disc Herniation, Obesity.
What equipment do I need?▼
You will need: Dumbbells, Yoga Mat.
Duration: 21m 41s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
Chronic Back Pain / Disc HerniationObesity
Therapeutic Goals
Muscle StrengthWeight Control / Fat Loss
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation
Equipment Needed
🏋️ Dumbbells🏋️ Yoga Mat
Primary Focus
💪 Core💪 Abs
Category
CoreStrengthFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stress
Tags
#21 min#half hour#Core#Strength#Floor Exercise#intermediate#Dumbbells#Yoga Mat#Abs#medium