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Try This 8-Minute Core Workout You Can Do Anywhere

Follow these directions for a quick core workout. Remember, you don’t have to spend a ton of time doing core work, but you must make the core work you do count!

Directions: Complete each exercise in the order shown below. Perform each exercise for 45 seconds, then take 15 seconds of rest between each exercise. After you’ve completed one round of each exercise, repeat again for two total sets. If performing the exercise for 45 seconds is too long, then take breaks as needed.

Form tips: Inhale on the easy part of the exercise. Exhale on the harder part of the exercise. Keep your core strong and your hips while keeping your torso in one straight line for each of these exercises.

High Plank Knee to Chest

Plank knee to chest

From a high plank position, engage your core as you pull your knee into your chest while maintaining a neutral spine. Return your leg to the starting position and switch legs. Continue to alternate left and right legs until the 45 seconds is complete.

Forearm Plank with Leg Lifts

plank with leg lift

From a forearm plank position, engage your core and squeeze your quads. On an exhale lift one leg up towards the ceiling while squeezing your glutes as high as you can without lifting your hips. Return leg to your starting point and repeat on the other side. Continue to alternate legs as you perform the exercise.

Side Plank

side plank

While lying on your side, align your hips, knees, feet and shoulder in one straight line. From there prop yourself up on your forearm and lift your body off the ground in one straight line while leaving your feet on the ground. Think of lifting up from the ribcage and not from your shoulder. Hold this position.

Forearm Plank with Knee Taps

plank with knee tap

From a forearm plank position, bend one knee to tap the ground without picking your foot up. Keep your core engaged and try not to move your hips. Straighten out your leg and squeeze your quad. Repeat on the other side.

Race Pace Jess

Race Pace Jess

Jess Underhill fell in love with running during a rough patch in life, a time period most people just refer to as middle school. Twenty-six years later that first runner's high she experienced continues to shape nearly every aspect of her life, including her career. She has a Master's Degree in Exercise Science and Health Promotion, is graduate of the Institute for Integrative Nutrition and is a UESCA Certified Run Coach. Most recently Jess launched Race Pace Run Club, a free virtual run club that welcomes runners of all levels from coast to coast and also meets in-person in NYC. She is an ambassador for Sparkly Soul Headbands