Core 20

Simple 15–20 minute core class routine suitable for all levels. It targets the abdominals, obliques, lower back, and stabilising muscles.

Warm-Up (3 minutes)

Cat-Cow stretch: 30 seconds

Standing torso twists: 30 seconds

Arm circles with deep breaths: 30 seconds

High knees or marching in place: 1–2 minutes

Core Workout (12–15 minutes)

1. Plank – 3 sets of 30–45 seconds (forearm or high plank)
2. Dead Bug – 3 sets of 12 reps per side
3. Russian Twists – 3 sets of 15 reps per side (with or without weight)
4. Glute Bridge with March – 3 sets of 10 marches per leg
5. Bicycle Crunches – 3 sets of 20 reps (alternating sides)
6. Side Plank – 2 sets of 20–30 seconds per side

Cool-Down & Stretch (2 minutes)

Child’s Pose: 30 seconds

Seated Forward Fold: 30 seconds

Spinal twist (seated or lying down): 30 seconds per side