10 Min BRACED CORE AND ABS WORKOUT at Home | Total Core Challenge

This 10-minute braced core and abs workout is short, focused, and tough on the deep core muscles.

In this total core challenge, I’ll guide you through a series of movements designed to build strength in your transverse abdominis, obliques, and rectus abdominis—all while keeping your lower back protected by learning how to properly brace.

We’ll be working for 40 seconds per exercise, followed by 20 seconds of core work—performed as 5-second hollow holds with short rests—to keep that core fully engaged between sets. You don’t need any equipment—just a mat and your focus!

Before we begin, take a moment to practice bracing your core: Lie on your back with legs extended and press your lower back into the mat like you’re preparing to take a punch to the stomach. That strong, stable feeling? That’s the foundation for this entire session.

If your lower back starts to lift during any move, hug your knees to your chest and reset. It’s more important to maintain control than to power through with poor form. You can also adjust the range of motion during hollow movements to suit your ability—arms by your sides, knees bent, or legs raised higher.

This routine is intense, but every second counts. Keep your breathing steady, shoulders off the mat, and your core fully switched on.

Let’s lock in and crush this total core challenge together! 💪🔥