12 Min OBLIQUE AND CORE WORKOUT at Home | No Equipment
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- čas přidán 9. 08. 2020
- This workout is all about targeting the obliques along with the core! 12 minutes on a mat, 40 seconds of each movement with 5 seconds to move to next and finishing with a 3 minute plank! One round bring you to the 12 minutes.
The obliques (internal and external) are the muscles that run down the sides of your abdominals, and are responsible for spinal and lateral flexion, rotation of torso but they also assist in holding in your stomach!
There are so many ways to target your obliques such as core movements, single arm or leg work, balancing... this workout will use movements to activate, lengthen and strengthen the obliques.
The exercises are as follows:
SIDE PLANK LIFT & LOWER
SIDE PLANK LIFT & LOWER
KNEE TUCK TWIST TO LEG ABDUCTION
KNEE TUCK TWIST TO LEG ABDUCTION
ELBOW TO KNEE CRUNCH
ELBOW TO KNEE CRUNCH
STRAIGHT LEG HAND TO FOOT X OVER
STRAIGHT LEG HAND TO FOOT X OVER
TABLE TOP CRUNCH SIDE REACH
TABLE TOP CRUNCH SIDE REACH
HEEL REACHES
SLOW BICYCLE
PLANK 3 mins
With every workout, please amend this to your own ability. Simply press pause, drop to knees or perform on knees if possible.
When targeted workouts, try to really focus your mind on the muscles you are trying to work!
I hope you enjoy this core and oblique workout!
Cx
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Disclaimer:
If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician.
This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases - Sport
Caroline, you have quickly become my favorite"personal trainer" Love your workouts!
Aw brilliant Patricia!! 🤩🤩🤩thank you so much... I hope you have a great week planned!!👊🏼
Hi Patricia...yes definitely she is my favourite too. Caroline is really special I think...quite unique.
yes mine too, love ALL your videos and am trying them ALL, you are the BEST, may god keep blessing you 🙋♀💯😍🥰🙏💜
@@matthewalmond4688 yes she is the BEST 💯
Can I just say I love how you always match the flowers with your workout gear and timer! It’s so aesthetic ❤️❤️
Yes, I have noticed this too...each video is a real work of art
Aw thank you Shayas and Matthew! I love how you notice!! 💓
Love that you focus on the obliques... They so often get ignored! Thank you, as always! Xxx
Haven't done a 3-minute plank since my dance days!! Thank you for reminding me that I'm a powerhouse!!!!
Caroline ab workouts are an emotional rollercoaster.
New ab workout video: super excited
During the workout: so much pain and regret
After the workout: super glad I did it
Thanks for your hard work! Love your workouts :)
Soooo true Akmal!! You NEVER regret a workout!!! 👊🏼👊🏼💓💓💓💓
I'm in love with all of your workouts Caroline🥰🥰🥰🥰
Thank you Reema! You obviously like a challenge and train hard!!👊🏼👊🏼👊🏼💓
Completed, Enjoyed, and Achieved.
(3 mins 10 secs on the plank)
Awesome as always Anthony!! 🤩🤩🤩🤩🤩I am planning a dumbbell lunge session tomorrow and I know the plank is going to be excruciating!! If you ever wondered how much you need your legs tight for plank, tomorrow will highlight it! But we can do it!!!!!!💓👊🏼👊🏼👊🏼👊🏼
@@CarolineGirvan ouch in advance 🥴😖😫 💯 we have this
Another smashing add on, the or in my case quick core session for a Saturday during Epic Heat 🔥. I did this session about a month ago and by 2 minutes I was trembling 😳, and now a month later I did 3 minutes no tremble until the last few seconds. Really pleased with the result and progress. Thank you Caroline for your workouts and to the Girvan worldwide family for the encouragement and support 😁🤗✔️👍
I swear ur workouts are the most affective ,no matter how many times i try from other channels,i always get back to urs 💜
Excellent.. you obviously like a challenge!! Well done!! 👊🏼👊🏼💓💓💓💓💓💓💓💓
Your abdominal routine is phenomenal. You combine many different exercises to train your core. Watching you perform these exercises shows how strong you are. You are very fit, and the best part is that you are training naturally. You are a good inspiration for physical fitness.
Aw thank you!! I think you can get so much more out of your training if you really focus in and do each movement the best you possibly can. Glad you liked this!!💓
Thanks Caroline another great workout. The secret I just found out is don't watch the clock when doing the Plank and its 2:53 already and only 7 seconds to go😍!!
😆love it Val!! Or fiddle with your hands!!👊🏼
@@CarolineGirvan Exactly 🥰
Wonderful workout :-) Thank you Caroline it's really nice
Excellent Lupita!! 🤩🤩🤩👊🏼👊🏼👊🏼👊🏼
@@CarolineGirvan I'm really happy with your answers:-) and with your workouts!! Best regards:)
If it doesn't challenge you, it doesn't change you!!!! 3 minutes plank!!! Awesome job!! Thanks!!!
Oh yes!! And well done!!! 🤩💓💓👊🏼👊🏼👊🏼👊🏼
I've just turned 60 and I've been doing body pump and spin for years until I was diagnosed with stenosis in my lumbar spine nearly two years ago, I'm now trying to get my fitness back to a good level. I really enjoy your approach and technique, only managed 20 seconds in the plank because my core strength is poor and it hurts my back but I'll keep at it 👍❤️
I love how slow you move when completing the exercises; you really engage your body in every position...
and that's when you really feel the intensity of the workout! AMAZING JOB! ❤❤❤ THANK YOU!
Thank you Tanaya!! Yes I do love slow very focused workouts though come HIIT it’s a different story!! 👊🏼👊🏼👊🏼🤩😉
@@CarolineGirvan Thank you again, the routine was an awesome start to my morning.... and I'm ready for a HIT lesson anytime! ❤❤❤😁
I love your workouts. Sometimes I have to modify, but I don't quit.
Excellent Connie!! That’s it!! Modify and rest when you need to!! 👊🏼🤩
Add-on after my second round of PYRAMID SERIES Day 1! Excellent! Thanks, Caroline!
Today I completed a 100 days of 50 burpees challenge!! On top of that I completed the Three Minute Plank challenge!!!! When I started I could hold a plank for less than 30 seconds and my form was awful. I mixed in various and exercises along the way. I feel great. Thank you so much for the guidance. On to the epic challenge next.
Your ab workouts are always so challenging. Love them all. And I always love when I see the word "DONE" 🤣 so I can check the workout off for the day with a smile. 🤗 The plank challenge and me have a love/hate relationship haha. I will master the full 3-4 minute challenges you do at the end of some of your workouts in due time!
Okay the plank challenge at the end brutal... but a beautiful finisher. You have an incredible channel Caroline. Thank you for sharing this workout.
Caroline's form is the nuts, I look like drunk octopus when I do it 😭
Look C, you have to give me more notice when we are doing pastel outfits ....🤟💣
😆😆😆 I love your comments!! I’m sure you did it awesome!!
Heads up: tomorrow I’m thinking green and black! 😉💓
Apúntame
One word C ..... headbands BOOM!
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YOU ARE SIMPLY THE BEST CAROLINE!!! PLEASE do more ABS workout 💪
Wow! 3 min. plank challenge🥵 Done, Caroline, done!!
👏🏻👏🏻👊🏼👊🏼👊🏼👊🏼👊🏼excellent Slott!!! 👊🏼👊🏼👊🏼
Yey another abs workout !!! I’m gonna try it tonight. It looks insane, thank youuu Caroline!!! 🤩♥️🔥
Excellent Tova!!! So happy you like this workout!! I look forward to hearing about all the progression you make in the near future!! Cx👊🏼👊🏼
Thanks for yet another challenging workout. 3min plank was a killer but managed to get through it.
Excellent Teedzani!!! You did it!! 👊🏼👊🏼👊🏼👊🏼👊🏼💓
Instead of "Thank you for watching"♥️
I feel "thank you for burning"🔥
Great work out 😍💕💕
Love these quick ab workouts! Thanks Caroline!
Thank you Caroline Girvan ❤️I will do it ❤️
Excellent Danny!! Definitely a core tightener!!👊🏼
@@CarolineGirvan great❤️
Loved all your video .just finished able the hold plank for three minutes. Thanks Caroline.
Awesome Monica!!! Super training!! 🤩🤩🤩
I did the 1000reps core workout today. If I’m not too sore, I’ll try this tomorrow. Update: I felt lazy yesterday so I did it today even though I had a bad headache. I did the plank at first for 1 min and did a 30 seconds interval to complete the 3 minutes.
Way to go Farian!!!’ 🤩🤩🤩🤩🤩
I did this workout the day before yesterday, along with your Isometric Core video, and OH MY OBLIQUES! I can still feel it today! Love it!
I will do this tomorrow and 3 min plank of course💪💪
Thank you Caroline💜
Excellent Nikolina!! I know you will give it 100%! Cx
@@CarolineGirvan Done..🥵🥵
Thank you❤
i just wanted to give you a huge thank you for each of these workout videos you upload. they have gotten me stronger and are helping thousands of people, thank you ♡
Brilliant Emely!! Thank you for sharing that you are becoming stronger. It is simply the fact that you are using these to become stronger and motivated is the best part! 💓
Amazing workout Caroline thank you. Also love your outfits and the colour scheme you match to the titles ❤️
Hello Suzi!! Thrilled you like it and hopefully you feel that bit tighter after!! 💓💓💓👊🏼
Oh what to do? I already did the 1 hour full body workout and a 20 min glutes. I will do this one tomorrow; watched the whole vid and liked it very much. Love the longer plank this time. Will see how long I can hold it tomorrow. Thank you for another great workout❤️
Wow!! that’s a lot indeed! Rest is a good idea! Good luck for tomorrow... you’ll smash it!👊🏼
Hi Caroline❣️Today I started the plank challenge after your core workout (👍🏻) and I DID IT ...3 Minutes...can‘t believe it!!!
Great 🥰 ...Thank you ❣️
Excellent U!!! Way to go!!! 💓💓🤩🤩👊🏼
Haha oh gosh that 3 minute plank was super challenging! This week is going to be interesting 😂 Thanks sooo much Caroline!
Oh yessss Trisha!! Some days definitely harder than others... after legs of going to be a tough one!👊🏼
When you're in a plank position time does not fly xD great workout!!! 🙏
You are so right!! I think we should have a phone or book handy to read or someone mentioned they watched their dog to distract themselves!!🤩
Just in time for today's workout...so pumped!
Excellent Carleen!!👊🏼👊🏼👊🏼👊🏼👊🏼💓
I was not mentally prepared for the last 3 minutes.
Fantastic workouts, Caroline.
Thanks as always.
Love from South Africa
What a work out! Here’s why I loved it 😍😍1. Works my abs like mad 😍😍2. Looks achievable and it is... but don’t be lulled it still takes effort and focus to complete 😍😍3. CG makes it look effortless (inspiration) 😍😍4. Gotta love a outfit, flower, subtitle colour combo! Thanks CG for the Monday abs focus ❤️🥵💪🏻
Brilliant Heather!! Love your feedback!!💓💓💓 absolutely... and every workout can be made easier so it’s up to you to really push that bit further... like bring that knee down in lunge if you can, or reach further in the crunch if you can!!🤩
I see you paddle board! I love paddle boarding on holiday so much!! 💓
I just started doing your workouts a couple weeks ago and they're absolute killers! You're a beast! Keep them coming, wonder woman 💪
Great stuff Caroline. Enjoyed that quick little routine, and the 3 min plank was a good little end challenge. Thank you 😊
Excellent Glenny!! Way to go!!👊🏼👊🏼💓
Love ur videos. They r short and sweet AND EFFECTIVE 🙂
Excellent Simone!! And that’s exactly how training can be!! Short and sweet but very challenging!!! Do love a wee hour one too though!! 👊🏼
Thank you for all of your great workouts! I do many of them every week!
Definitely worth to do all her workouts. I love her. I've seen result already. 💜💜🥺Thanks to her. Quarantine introduced her to me.
Excellent Ai!!! You obviously train well and focus!!💪💪👊🏼💓
Digging that 3 minute plank at the end! I make a 6 min plank a regular ab workout, so it felt amazing to make it through this and then do a 3. I am going to make that a regular addition to my repertoire! Thank you!
Yeeeeahhh
Another workout 4 mg abs
Good morning andvhave a nice day❤🌈❤
👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼well done Lorella!!! 👊🏼👊🏼👊🏼
Awesome workout thanks Caroline just the active oblique focused workout I was looking for
I did it!! 3 min plank included!!!!! No break. Thank u for inspiring me
Excellent Erin!!! Well done!! Happy Friday!! 👊🏼👊🏼👊🏼💓
I’m about to try 3.5!! Today ... 🔥🙏🏻
You are my new favorite, glad found your channel few days ago! Love your abs workout and strength training. Love the plank variation the best! Thank you and stay healthy 🙏💪
Will doing this workout tomorrow , after I’m finished my routine workout at home done , and followed by plank week . 😘🥰❤️💕❤️💕
Brilliant Panadda!! 💓💓
What a great workout...love your channel Caroline 💚
Aw thank you!!!🤩🤩💓💓💓👊🏼👊🏼
You are my new favorite CZcams trainer. Keep them coming and thank you
Enjoyed the workout. Short enough to fit in between other activities. Today as a part of the lunch break.
Perfect workout to complement the previous HIIT workout !! Thank you very much, Caroline !! 💚
Absolutely Esther!! You will definitely find the plank extremely tough after the upper body part of HIIT!!😳👊🏼
Best trainer! Done!
Omg I was not expecting that 3 min plank challenge at the end 😍💕🔥🔥🔥proud of myself for doing the whole three minutes 😍
Wow Moriah!! Way to go!!! 👊🏼👊🏼👊🏼👊🏼👊🏼🔥💓
Awesome workout, Caroline, love your workouts!
Thank you Chris! I’m sure you will smash it!👊🏼
Caroline Girvan not as well as you but I’ll do my best!
Love your channel, so many excellent workouts that fit my schedule. THANK YOU!!
Just did this, EXCELLENT I´M SO HAPPY WE´RE STARTING EPIC HEAT!
Thank you for this quick and efficient traning. The 3 min plank is hard, but so motivating 😉
I recently started training. I am delighted with the great exercises. Very motivating for training, thank you😊👍
Brilliant Rozalia! All of the workouts are timed so you can do as many reps as you feel you can at own pace. Particularly at beginning try to focus on technique rather than reps then you will progress!!💓
Felt ever muscle working! And the 3 minute plank 😳 I nailed it yesterday, were just trying it out, but did not accomplish 3 min - only 2 min 36 sec
Stoped and did the rest! Wouldn't give up!
Thank you for another amazing workout 🤗🔥💪
Excellent Tinette!! That’s it!! Just make a mental note you dropped once then next time try to last that bit longer before you drop!!💓💓💓👊🏼
Caroline still I’m loving your workouts - I’ll mix n match to suit my day! 🙌 Liked the plank challenge 🤙 keep up the great content ❤️
OBLIQUES ON FIRE🔥🔥 quick workout but you feel it🥰💥
I did this one again. Please do more core workouts. Core strength is so important and it’s hard to find a core specific workout. Thanks!!
I’m quite new to Caroline’s channel but I already am in love with her workouts!!! I’ll be doing a lot more in the future aswell thank you Caroline! I recommend her, I’m not a bot or anything just someone who enjoys fitness :)
Love home workouts!
✅8/18 - Finally completed this! 🙌 I attempted last week after upper body day but my arms did not want to do the planking. Glad they handled the moves (barely) even after the 4-min plank. 😅
3-minute plank week! Going to do this later on this week. 🙂
Oh yes Thyiff!! It’s here!! Let’s do this!!👊🏼
THIS WAS VERY CHALLENGING ESP AT THE LAST PART. I LOVE IT
Perfect workout 👌👌👌👍👍👍
I REALLY LOVED THAT ONE!!!
Loved this workout! Awesome trainer you are, Caroline. ❤️💪❤️
Aw thank you! 3 minute plank week!! I won’t forget about the 3.30 on Friday this time!😳🤩🤩🤩
Tried and loving it..
This is intense! Whew! I love it!
I finished Epic so now trying some of your earlier workouts. All great. I just did your 30 minute chest and tricep workout before doing this one. I am so pleased I was able to do the 3 minute plank, arms were shaking but I did it. Woohoo. Getting stronger.
Was super demotivated today! But squeezed this workout in. I can see some definitions already. ❤
Excellent Aida!! Wonderful when you feel the strength you have worked for and also the changes in your definition!! Well done.. all down to your sheer hard work!! 💓
Thank you for another pearl.
Aw you are so welcome!! I hope you feel awesome for it!!👊🏼💓
Caroline Girvan oh yes I do! 😄
Thank you Caroline :D
Gracias, eres una gran inspiración 🥰
This is excellent. Thank you!
Enjoyed the challenge. I look forward to each of your new workouts. Thank you very much.
Hi Caroline, this was a great start to a Tuesday morning...in fact I enjoyed it so much that I did it twice!! The format with the short breaks was great...made the time go quickly. 3 min plank definitely harder than 2 min but still OK!! We have come to Dorset for a few days...first time away from the house for months...some lovely coastal walks...really nice. This was another great workout from you...thanks...Matthew
Double well done Matthew!! 👊🏼👊🏼👊🏼
I’m sure Dorset is gorgeous and this weather!!!! Plenty of beautiful walks I’m sure.. have a wonderful time!!💓💓💓💓
Loved this !havent worked out because of a shoulder tear and tendonitis but can do this no problem.
Another great training! 😀
done after the full body :) Now I am done for today. Thank you for great workouts and music :)
Superb Caroline🍃🌷🍃Greetings and♥️from Athens☀️🐬
Aw thank you and I hope you feel awesome for it!!🔥💓👊🏼👊🏼
Another great session 💪💪 thank you 💖💖
💣🔥Boom.... yet another fab ab workout, the plank killed me in the end, felt like it was never going to end...😂
Excellent Samantha!!! 👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼
I didn't have anything scheduled for today and I ended up doing this😅
I did my 3 mins in 2 parts... 1.45mins & 1.15mins with a 5sec break in between... Felt the burn today the most!
Just absolutely look forward to ur workouts every single day!
Thank you Caroline😘🤗
Excellent Sun Chi!! 👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼
Thank you! This was so fun!
This was tough but I absolutely loved it!
OmG! 3 min Plank😌 will see it I can do it😊 I do this after my walk later😘
Excellent Ria!!!👊🏼👊🏼👊🏼👊🏼💓
@@CarolineGirvan I stop at 2min then continue😅💪 (planking)
Hi Caroline....fast and furious!!💪👍💪
Lov this one!!!
Love this! Right into it. Also Caroline your coordination is ON POINT ma'am! 😍
Awesome!! Go for it!!🔥🔥🔥💓👊🏼
Amazing!!! Thanks 🙏
I loved this workout it hit just at the right places. Will add this workout in my routine. ❤❤❤
Excellent Nimisha!! Slow and focused!! Well done!! 👊🏼👊🏼👊🏼👊🏼🤩
Great core burn girl! 🔥 Wowzers! Used this a s a finisher to your older 25 minute shoulder only workout and boy were our shoulders & core on fire during the plank! I had to drop early but the hubby held it! Thanks so much girl! 💕
Excellent Bethany!! 💪💪🔥🔥🔥yes after upper body you definitely feel the plank more... same with lower body and tomorrow is lunges!!🤩💓👊🏼