Whether you are gearing up for a marathon or a mountain trek, it takes tremendous dedication and rigorous exercising to build the levels of endurance and stamina that you will need. As part of my preparations I start to do more yoga, push-ups, and increase emphasis on strength cross training. A big component of that for me is core work.

A strong core improves results all over the board when it comes to fitness, in everything from running, to yoga to being able to do handstands. In terms of strength, I’m all about the practicality.  I want a strong upper body, so I can lift and move the things I want to, pull myself up onto the counter when I need to reach something on the very top shelf and so on. All of this becomes possible with core-strengthening exercises, and all you need is a solid 10-20 minute core workout. Here’s a routine that I follow and would highly recommend:

• Yogi Bicycle – 30 sets

• Mountain Climbers – 15 per side

• Plank – 1 minute

• Pushups – 20 sets

• Side Planks with hip drop – 15 per side

• Plank – 1 minute

• High Mountain Climbers – 10 per side

• Boat Pose with extension – 30 sets

• Plank – 1 minute

Rest for 1-2 minutes and then repeat for a solid 10 minute abs workout.

The Routine Explained 

Yogi Bicycle

This is a variation of the standard bicycle ab exercise, with the main difference being that you hold it for a count of two on each side – hands behind your head, left elbow to right bent knee, with left leg out straight and core firm, lifting the chest off the floor. Hold for two counts and then switch sides.

Mountain Climbers

Plank position with left leg coming to left elbow and right leg to right elbow, alternating sides. Squeeze your core in and bring your leg as close to your elbow as possible. This should be repeated 15 times for each side. If you need an extra challenge, bring opposite knee to opposite elbow!

High Mountain Climbers

This is a variation of mountain climbers in which you perch your legs on the edge of a chair or bed, so they are higher than your body and you are planking on an angle. Repeat the same motions as instructed for regular mountain climbers.

Side Planks With Hip Drop

Starting in plank pose, rotate to the left or right so that you are just holding yourself up using one arm and your feet are stacked on top of each other. Firming your core, release your hip down just until it hovers above the floor, leaving your arm and leg holding you in place. Return hip to neutral and repeat 14 more times before switching sides.

Boat Pose With Extension

Starting in a seated position on the floor, lift your legs up and hold at a 90 degree angle so it is just your tailbone making contact with the floor. Extend your arms out in front of you and then, straightening your legs, lean back until you feel like you are going to fall backwards, before pulling yourself back up again. Repeat this 30 times.

Originally Published: https://thehealthorange.com/stay-fit/yoga/abs-olutely-awesome-10-minute-core-workout/