This workout is built for intermediate-level women looking to intensify their ab training. “Core Power Hour” is a no-equipment, 35-minute abs-focused workout that you can do right at home. Strengthen, tone, and build endurance in your core with exercises targeting each part of your abs.
What You’ll Need to Prepare
- Comfortable Clothing & Mat: A mat will cushion and support your back during floor exercises.
- Water: Stay hydrated!
- Towel: For sweat, and to help with some stretches if needed.
To enhance your progress, don’t forget to download Workout for Women! This app offers hundreds of unique workouts, motivating daily plans, and health resources to help you make the most out of every workout. It’s like having a personal trainer on hand to keep you on track!
Core Power Hour Workout
| Exercise | Time | Instructions | Precautions |
|---|---|---|---|
| Warm-Up | |||
| Arm Circles | 1 minute | Stand with feet shoulder-width apart. Rotate arms forward in big circles, then reverse direction after 30 sec. | Keep shoulders relaxed and avoid locking elbows. |
| Marching Twist | 1 minute | Stand with feet hip-width apart. Lift right knee and twist torso left, then switch. | Engage your core to control the twist; avoid swinging arms. |
| Side-to-Side Reach | 1 minute | Stand tall, feet hip-width apart. Reach left arm overhead and lean right, then switch. | Move smoothly without leaning too far to avoid straining your sides. |
| Core Circuit | Complete each exercise for 45 seconds, rest for 15 seconds in between. Repeat the circuit twice. | ||
| Bicycle Crunches | 45 seconds | Lie on your back with hands behind head, lift shoulders, and bring opposite knee and elbow together. | Avoid pulling on your neck; focus on using your abs to lift. |
| Leg Raises | 45 seconds | Lie flat with legs straight. Lift legs to a 90° angle, then slowly lower down without touching the floor. | Keep lower back pressed into the mat to avoid straining. |
| Russian Twists | 45 seconds | Sit with knees bent and lean back slightly. Twist torso side-to-side, tapping the floor with hands. | Engage core to control movement and avoid bouncing. |
| Plank with Knee Taps | 45 seconds | Start in plank position. Slowly tap each knee to the floor, alternating sides, while keeping core tight. | Keep back flat and avoid dropping hips; focus on core stability. |
| Flutter Kicks | 45 seconds | Lie on back with hands under glutes. Lift legs slightly and flutter them up and down in a small, controlled way. | Keep lower back pressed to the floor and avoid arching. |
| Cooldown | |||
| Cobra Stretch | 1 minute | Lie face down, hands under shoulders. Gently push up, lifting chest and extending spine. | Don’t overextend; only lift as high as comfortable. |
| Cat-Cow Pose | 1 minute | On hands and knees, alternate arching and rounding your back, syncing with breath. | Move slowly, focusing on each part of your spine. |
| Seated Forward Fold | 1 minute | Sit with legs extended, reach forward as far as possible, and hold. | Avoid bouncing; only reach as far as comfortable to avoid straining your hamstrings or lower back. |
Tips for Core Power Hour Success
- Take Breaks as Needed: Although this plan is intermediate, don’t push past your limits; rest if you need to.
- Breathe! Focus on exhaling during exertion to activate your core muscles.
- Stay Consistent: For best results, repeat this workout 2-3 times a week.
Keep Up Your Momentum with Workout for Women!
This “Core Power Hour” is a great way to start targeting your abs with focused exercises, but progress happens with consistency. Our Workout for Women app offers customized daily plans, ab routines, progress tracking, and extra motivation to support you on your fitness journey.
Let’s reach those fitness goals together—download Workout for Women and keep the power going!
