Here are two versions of a functional core workout that can be done in as little as 10 minutes (performing the sequence once through) or expanded to 30 minutes (repeating the sequence three times). Begin with the four exercises in the introductory level workout; then gradually work towards the two combined exercises in the advanced level workout. Aim to incorporate the routine into your daily activities three to six days per week.
Core Strength Sequence: Introductory Level
Perform each exercise for 30 to 60 seconds, moving from one to another to complete the sequence. For a short workout, perform the sequence once. For a longer workout, repeat the sequence two or three times with 15-30 seconds rest between sets.
- Front plank
- Side plank
- Lying hip abduction
- Glute bridge single leg
Core Strength Sequence: Advanced Level
Perform each exercise for 60 to 120 seconds, moving from one to another to complete the sequence. For a short workout, perform the sequence once. For a longer workout, repeat the sequence two or three times with 15-30 seconds rest between sets.
- Front plank with straight leg extension
- Side plank (left) with lying hip abduction
Remember, a strong core is essential to everything the endurance athlete does. As you perform these exercises, think quality. Always do each exercise with proper form, and only progress to a harder exercise if you can do so without losing form. Be patient. Progression will occur with consistent, quality practice.