20 Minute Abs and Core Workout – Dumbbells + Bodyweight | Caroline Girvan

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!

I hope you enjoy this longer ab workout as much as I did!! I definitely felt realigned after!

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Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

Today’s Optional Add-on: https://youtu.be/ld3x6ccLs2Q

Caroline’s 24 Days of Xmas Advent Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVKViubrzd6hP3ziAs60qfD

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.