Core training: the 10-minute circuit to strengthen your midsection

A strong core means better posture, less back pain, and more powerful daily movements. Ten minutes, a mat, zero excuses. Engage, tighten, breathe.

The principle

Five circuit exercises. 40 seconds of effort, 20 seconds of rest. Perform the five movements in a row, then start again: 2 rounds total, for 10 minutes flat. Keep your core tight and your breathing steady throughout the session.

The 5 exercises

1. Forearm plank — 40 s

Elbows under shoulders, body aligned from head to heels, core tight, glutes engaged. Don't arch your back.

Dumbbell variation: place a light dumbbell flat on your lower back (proceed with caution) or, simpler, add alternating shoulder taps with the free hand.

2. Dead bug — 40 s

On your back, arms extended toward the ceiling, knees at 90°. Lower your right arm and left leg simultaneously, keeping your lower back pressed into the floor, then switch sides.

Dumbbell variation: hold a light dumbbell in each hand, arms extended above your chest.

3. Side plank — 20 s per side

On your forearm, hips high, body in a straight line. Each side counts: take the time to stabilize properly.

Dumbbell variation: free arm extended toward the ceiling with a light dumbbell, or small hip dips toward the floor.

4. Bird dog — 40 s

On all fours, extend your right arm and left leg at the same time, hold for a second, return, then switch sides. Keep your pelvis stable without rocking.

Dumbbell variation: hold a light dumbbell in the extended hand.

5. Lying leg raises — 40 s

On your back, hands under your glutes, legs extended. Lower them slowly without arching your back, then lift back to vertical. If your lower back lifts off the floor, bend your knees slightly.

Dumbbell variation: squeeze a small dumbbell between your feet, or keep your arms extended toward the ceiling with a dumbbell in each hand.

How many rounds?

2 rounds for the basic version. Want more? Add a third round when your fitness level allows. Check your ego: quality of movement comes before duration.

To finish

Lie down, take three deep breaths, and stretch your arms above your head. You just worked your core in ten minutes. Well done, it's done. Listen to your body: if a position pulls on your back or neck, reduce the intensity or take a break. See you tomorrow, or at the next session!