What if I told you your next ab workout only lasts eight minutes, and you just need one light dumbbell? This is my eight-minute secret to building strong and stable core muscles, and while you can do it at any age, it’s one of my favorite core routines for my older clients.
You’re probably wondering what the so-called “secret” is. It’s simple: time under tension. In the absence of heavy weights or gym equipment, keeping tension in your core muscles with little downtime will build stability and endurance in your midsection and help you increase workout intensity in a short time. And it’s low impact.
With four exercises, I promise you two things: your core will be on fire without stressing your spine, and you’re going to feel strong, stable and incredible afterward.
Watch: 8-minute abs workout by Sam
Here’s the workout to follow:
- EMOM (Every Minute On the Minute) x 2 rounds
- Min 1: Supermans x 10-15 reps or 45 seconds (whichever comes first)
- Min 2: Hollow arch x 40-45 seconds
- Min 3: Hollow hold x 40-45 seconds
- Min 4: Hollow rock x 40 reps or 45 seconds (whichever comes first)
Perform 10-15 controlled Supermans or as many reps as you can for 45 seconds, whichever comes first. Rest. On the next minute, complete a 40 to 45-second hollow arch hold, then rest. And so on. Complete two rounds.
The exercises
Here's why you're doing these moves.
Supermans
Supermans target the muscles that run along the back of your body, known as the posterior chain. This includes your back, glutes, and to some degree, your hamstrings. The exercise also stretches the abdominal muscles.
I use Supermans because they're low-impact, improve core stability and boost posture by targeting the muscles that support your spine. Strengthening these muscles should help protect you from back pain.
Hollow rock
Hollow rock is a low-impact activity that tests balance and coordination. The rocking motion builds stability and your ability to control your body in motion. I like to hold a light dumbbell in both hands, but you could still perform this move using your bodyweight.
Hollow rock often crops up in CrossFit drills because it teaches you to control your body positioning for bar work, like pull-ups. It’s perfect for learning proper activation of your core muscles and will help you actively switch on as many muscles as possible. Many people find that the exercise improves posture and provides a gentle massage along the spine.
Arch
Arch, similar to the Superman exercise, works the back of the body and strengthens your arms, shoulders, core, back, lower back, glutes and hamstrings. With extended arms, you'll raise your arms and legs to resemble the opposite shape of the hollow hold, then maintain the position while breathing toward your stomach.
The position can be uncomfortable, so try to avoid holding your breath and keep your gaze to the top of your mat to avoid putting pressure on your neck. Done properly, this targets the muscles that make up your core stabilizers.
Hollow hold
Hollow hold is one of my favorite core exercises of all time. It builds strength, stability and endurance, and teaches your body to hold tension without moving. Again, it’s low-impact because your lower back will rest on the mat beneath you.
The hollow uses isometric contraction, which means the muscles hold tension without lengthening or shortening through a range of motion, building muscles that can endure. This one takes a while to build up to, so fear not if you need to rest and reset during the minute — you can do this as much as you need to.
Try holding a dumbbell in both hands for an extra challenge.
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