10 Minute Isometric Core Workout | No Equipment
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- Опубликовано: 7 май 2020
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Isometric core workout | 10 minutes at home
Hello everyone!
Isometrics is simply a term for a muscle holding its contraction and is neither lengthening or shortening.
I love changing my training up and incorporate isometrics into nearly every movement in some form from hip thrusts to chest press to shoulder press! This video is based on same technique and applied to core exercises.
The hold of each exercise is performed for 20 seconds, then 10 seconds to get into position for next hold. One round will bring you up to 10 minutes in total.
The exercises are as follows:
1. hollow
2. Crunch
3. Toe reach
4. V sit
5. Boat
6. On forearms leg lower
7. Wiper
8. Wiper
9. Side plank
10. Side plank
11. Top position of push-up
12. Bottom position of push-up
13. Long lever plank
14. Plank
15. Single leg plank
16. Single leg plank
17. Mountain climber
18. Mountain climber
19. Superman
20. Bear crawl hold
Remember to relax your breathe when holding the contraction and only do to your ability. For any hold involving leg lower, simply do not lower as much and perform lower push up on knees if needed.
I hope you give this a go! 10 minutes and your core will be strengthened that little bit more!
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 
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My wife 62, and I am 73. We are doing the 6 week program. And we do the 10 minute isometric every ever day. This is mixed in with some extra weights, a 45 minute swim (1 mile) with an 8 mile bike ride, and with rest days too..-- It is exciting to see our bodies transform and to feel and to be so fit! We both feel like we are young again.😊
That is UNBELIEVABLY impressive, props to you both!
Wow
This is so sweet I feel proud 🥹 My parents want to start taking care of there health and I’m so excited for them to reach their goals
@@surlyRuba it is nice from you to take care of your parents , i think this is not normal in the western countries
Good for you, man.
Fantastic Thank you!! Also for anyone else out there; I find that
1)breathing out completely,
2) then flex core
3) breath while flexed
All help in stabilizing you, helps you control your breathing and helps you squeeze your core just a little tighter after each breath while your holding !
I use Hollow Body for this workout (except Superman) and apply your tip to focus on my breath. With that, it is way more effective. Thanks, mate.
This technique helps me with my posture while sitting long hours. Thanks for sharing!
It's pretty priceless that I can work out to Caroline's videos with my kids around and not have to worry about ads for fat loss wrecking havoc on their little minds!
I love this
i appreciate the no ads as well
Stop wrapping your kids in cotton, so what if some weight loss ads pop up? I don’t understand…
@@V12509 Eating disorders are on the rise in children under 12, with some as young as 5 being affected. It’s important for kids to be healthy, but not obsessed with unhealthy beauty standards.
@@aislingokeeffe6195 keeping them off of social media is the best path to a healthy child. looking at ridiculous women who've had 20 surgical procedures telling them that "this" is what to strive for is the most damaging thing on the internet
I can hold all other poses except the pushup down for 20 seconds. I hope I can do that too someday. After the 20 second goes off, I slam my body on the mat within a second. I wish I had her grace and elegance.♥️
Omg same i just couldnt do the down push up but slowly we will increase out strength in no time
i did it for 5 seconds then collapsed😭
Well it’s been a year what’s the progress update
@@unsub6570 most don't progress, they want instant gratification without any real work
If you get dumbbells and then do it on those it helps me, I use those because it's a higher standpoint
Im learning that strength isn't just about weights. I'm a powerlifter but man, my strength in calisthenics is crap. I will be doing a lot more of your workouts. It will probably help me lift better too
Shouldnt this be more normal as a powerlifter?
I weigh 70kg and dont really have problems doing calisthenics such as push ups muscle ups etc
But if i was around 100kg at the same height i wouldnt see myself doing pull ups
@@Dennis14_14o
oh, this was beautifully brutal. i will definitely be coming back to this workout and exploring the realm of isometric exercise. thank you for this!
On Saturdays I try to mix my workouts up a bit and included doing a couple of rounds of this. The last time I did it a good few months back there was no way I could hold the push up bottom position for the duration, I can now which shows the core strength I've built over time. Thank you Caroline, this is a large part due to your coaching.
I just wanted to say that you are the best! I love all your workouts, you are so calm and friendly and yet so effective! I especially enjoy the isometric ones! Keep up the good job, you are such an exceptional girl!
Absolutely love this one 😍 My core has become so much stronger from working with you Caroline for 8 months now and it shows me that in this work out that I am able to it all 🥰❣
I never write reviews in youtube but I could not resist. This session is AWESOME!!!!! Absolutely felt it in the right places and broke a sweat. It's a great addition to any work out. I do HIIT 3x a week and this is a great session for my in-between/rest days. Thank you Caroline!!
Hello Esther, thank you so much for your comments. I love HIIT also! I upload my Sunday morning HIIT session weekly and there is a HIIT playlist on my home page if you looking for maybe new ideas! Also, there will be an isometric leg workout tomorrow! Cx
@@CarolineGirvan have you got any tips to avoid tension in the neck when doing holds?? Its my biggest problem when doing exercise😂🤦♀️
@@fionaslow6567 Before holding any pose, exhale, relax your body, brace your core (tense the stomach muscles like you are about to be punched), then hold the pose, breath. Your neck may tense as you become uncomfortable and your body searches to move the pain - breath, relax, send the tension to your core, where it belongs.
mad workout! Glad to have this squeezed in my short break between lectures! Never heard of isometric before but it's definitely something else than the normal dynamic workout
Caroline is the best trainer online. it is very easy to to follow along as we watch her perfect form routines. -- Pausing and replay is sometimes necessary to do each exercise just right. Too, She goes more quickly than we can, so we take longer and need longer rest between. And she encourages us to do so, "at our own pace and comfort level." -- In just a few weeks of this training and my wife and I are seeing our bodies transform. We are stronger. fitter, healthier, happier. We both feel decades younger! I am 73. -- We enrolled in her 6 week program via her website too. -- Thank you, Caroline!!!
01:30- Hollow crunch
02:00 - Crunch
02:30 - Toe reach
03:00 - V sit
03:30 - Boat hold
04:00 - Forearm leg lower
04:30 - Wiper left
05:00 - Wiper right
05:30 - Side plank left
06:00 - Side plank right
06:30 - Push up tap
07:00 - Push up bottom
07:30- Plank long lever
08:00- Plank
08:30- Single leg plank right
09:00- Single leg plank left
09:30- mountain climber right
10:00- mountain climber left
10:30- superman
11:00- Bear crawl hold
11:30 - stretch
Thank you!
This is great and takes nothing out of your day. I did it this morning as my back’s playing up. It had a positive mindful effect somehow, too. Thank you, Caroline x
I’m 14 and desperately searching for videos on improving my strength and not just “getting skinny”… this was awesome!!! I’m going to do this until I can hold a steady handstand and enter it slowly!!! So excited to show off lmao
This may sound weird but, did this work out make you waist bigger? I’m trying to find a workout that improves my deep core but I don’t want my waist to get wider from muscles or anything 😅
i was dead by the first one but i kept going😭😭
I’ve been doing this for 3 weeks now! I love it! Thank you very much for sharing this video with us! God bless you! 🙏🏾❤️
Hi, did you see any differences?
@@lizebal4921 Yes, I did, after one month doing this daily and walking 30 minutes every day. Good luck to you!
It never ceases to amaze me how some of these short workouts can look so easy yet be so challenging....I love it!! Thanks Caroline!
I love this I’ve done it 3 days in a row 😃 I definitely feel warm after ha ha!
Brilliant Gemma! This is brilliant... I’m sure even your posture is better and your core is tighter throughout the day! Cx
i was wondering why I hadn't done this one yet when the vidoe started, and within seconds it became apparent that I simply had not been brave enough previously. Thanks for all your hard work, Caroline! This was super effective and I'm so glad I joined you!
Much love from South Africa
Loved this safe and effective workout!
😍Loved this!! I never think to just do holds like this when doing abs. Definitely could feel the burn! I will be returning to this workout again for sure!💁🏼♀️
My first day here, it was a total struggle but I'm gonna do this everyday and I will come here again a month by this time for an update 😂
How's it going? I'm going to start this tomorrow 😢
Bro died 💀
I don't remember seeing this core workout in her core playlist, but I'm glad it popped out in my feed. Loved it all. I'm proud that I can do all of them even the push up hold. I just couldn't get myself up again like she did lol. I just plopped to the floor 🔥😆
This made a nice change from my usual ab workouts, thank you ❤️
Brilliant Victoria, and thanks for commenting! Glad you like this workout, I do! Cx
Caroline is the best, ever since I have started following your workout videos I feel energised and I can feel the difference in my body. Love it , love it
Awesome Loretta!! So happy to hear you feeling changes!! Cx
Great workout!! Love the idea of doing it all isometric!
Yeeeeees.... Finally...This workout is gonna make me cry. Love ya guuuurl🥰😘.Mha hart...mha sole.You deserve millions of subscriptions
Omg I love this woman! The work outs are great thank you miss Caroline I appreciate it
Add-on after EPIC day 5, second round. These short holds can be pretty intense! I'll return to this session in the future. Thanks, Caroline!
Used this workout again! Feeling great! Used this as a pre-workout! Tx Caroline
Perfect Tinette!!! 💪🔥💓
I wasn't sure if I was going to like this but I really did! This goes really quickly too and tagged it on to another ab workout.
Wow! I didn’t feel any of my muscles burning or aching particularly but it really got my heart rate up! I’d never done anything like this before, it was definitely a good change :)
Hello Laura! Thanks for commenting! Yes certain exercises you will definitely feel the ‘burn’ more than others! This applies to ab exercises also. Some exercises will simply burn through your stored fuel used for quick energy faster and this causes that burning sensation ie. crunch pulses!! Whereas plank you may not feel that burn quite as much. Everyone’s different of course! Cx
Did this workout today along with some cardio. Just to have to say a BIG thank you Caroline for all your wonderful workout videos which I am trying to do as many as possible. Have to modify sometimes. Am hoping you will do these workouts as long as possible as I am finding you are my my main go to trainer. Thank you again and again and be well. Best always Moe (Maureen)
Love this workout too. Greetings from Turkey
I've genuinely never enjoyed doing a workout as much as this one. It was tough but really cool, I even wanted to do a second round lol. I'll definitely be doing this everyday!
I keep coming back to these short videos, they have as much value as any programme video, just excellent quality all round
Thank you. Finally a video with not a lot of talking. Just visual with music. I can do this!
Very energizing! Loved it! Thank you ♥
Hello Ella, so glad you enjoyed this workout! Thanks for letting me know! Cx
Never seen a workout like this one but it popped up on my recommended! Plan on doing this one!
Hello and thanks for commenting. I hope you enjoy this workout! I have playlists on my home page of wide range of home workouts so you can scroll through! Cx
Ypu also committed this on the bright side video
Certainly was one of the greatest program, lots of new approaches , focused, burning and relaxing. Thank you so much 🐉
Awesome to hear you liked this!!! I am planning a 1 hour isometric with dynamic combo tomorrow! Cx
Really loved this thank you, first time doing one of your vids. Will definitely be doing some more! Thought it would be too hard for me but I managed, really want to improve my core strength.
I have a hip condition that's been affecting me for 1.5 yrs so struggle to keep condition especially because repetitive movements aggravate it. This was perfectly achievable for me, thank you so so much!!!
Love this workout. Greetings from México.
Thank you, I really enjoy your routines, you very them and give options, they are great!! I also like the idea that you explain them at the beginning without the taking during the exercise, and the fact that you add the small window with the next exercise so we can know what is coming is a plus. I am recommending you to all my friends. Thank you.
Loved these isometric workouts. Thank you!!!
Love this and the core and back without equipment. I need to strengthen that whole region. I love isometric workouts!
Please make more if you have time+
Great one....I did this after one of the intense workouts n it was so relaxing n effective tooo.....superbbb
Super work 💪
I love ALL your workouts!!
Great way to mix up the core routine. Did this after a 30 minute jump rope and was a great way to both cool down and get a core routine in. Thank you again for all you share! - oh and good morning from Kentucky :-)
Wow I can even do the push up down now... proof that my core is getting stronger. Thank you 💪💪
Never heard of isometric workout. Pure core training..thx Caroline.
Thank you again Caroline. Love this ab workout from California. God bless!
wow, I've never done a full isometric work out. this was different (in a good way) I enjoyed it, and it also serves as a great WARM up. Definitely saving this one.
I been doing a lot of weights but I had surgery near my lower abdominal area recently so I'm very excited to start core workouts again and I love this amazing core workout. And love seeing strong healthy women 😍😍😍💪💪💪🏋️♀️🏋️♀️🏋️♀️
It's June 21, 2022. Still coming back to this. 😊. Add on to FUEL series! 💪. Thank you so much Caroline!
Different spin on some exercise I do. Plus her symmetry is amazing!
This was fantastically amazing - an absolute killer. Definitely going to be doing these everyday. 🙌🏽
Hey Caroline. Thank you for putting this together. It was fun, useful and well put together! All the best and enjoy your weekend!
Help me! I can do most of the exercises (suffering) I could barely do the hollow, Superman, and crunch and the push up (bottom) I did the side plank easily (which I’m so proud of!) Thanks Caroline- you earned a sub!
I’ve held bear plank, regular plank and stuff but I’ve never done a workout quite like this. Planning on throwing this into my workouts in between strength sets! 😊
Looks simple but holy cow that was a nice burn
Another perfect workout for my outdoor camping!
I love isometric workout. This is the first time I did ll of those in a series❤ thank you CG. ❤
Could you please give a preview, or start the exercise 2 secs before so that the ones who are following can start on time and hold for 20 s? Thank you!
The exercises are good!
Start 2 sec. later and stay in the position 2 sec. longer. Voilà
yeeeessss loving this!!!! a year ago i had a two months time of every morning with you blessed one!! thank you!!!
you are part of my gateway drug to fitness addiction
awesome!! the single leg plank burned but I loved it! thanks for this workout Caroline, lots of love
Hello Haneen, thanks for commenting and letting me know how you got on! I plan on an isometric leg workout soon so I’m sure you will like that also! Well done... the holds are definitely more difficult if you really focus on the squeeze with those planks!! Cx
My sincere thanks for this amazing ab workout. Awesome class.🙂
Love it very simple and easy
Yet I feel the effect ❤
Just what I needed, Thank you!🙏
Great core workout. Thanks Caroline!!
As usual Caroline has brought our attention to a very important style of workout to build core strength and to localise areas that improve strength, where they may have been neglected.
Brilliant workout! Excellent workout too, use as a supplement to cyclist and runners to build core. 👏👏
Brilliant Charlotte! Yes a strong core can definitely help with so many other forms of exercise! Thrilled you enjoyed it!! 💪💪💪🤩🤩🤩
Love the editing and music in the video 🥰🥰
Hello Jia! Glad you like the video... I have an isometric leg workout you may also like! Cx
wonderful workout - thank you !!!
Thank you Caroline. I appreciate this video ❤️
Hello Margery!
So glad you like this workout... I hope isometrics of all kinds! I have an isometric leg workout also on my homepage as you may also like that! Enjoy! Cx
Absolutely love this..very effective! Thank you
Fantastic set for a warm up!!
Love this!!
Great muscle training I will come to play again♥
Loved it❤️
Hi Caroline loved this workout. Nice change of pace with the isometric holds, I was still able to get a good burn and some sweat. Thank you again for sharing.
Awesome Dwayne!! Excellent for your core! 🔥🤩🔥🔥👊🏼
Your workouts are all great, Caroline! Thank you!!!!!!
thank you for what you do!
Amazing, thank you very much 😊
I do this a few times a week. thank you!!
When she only cracked a smile while I was like 😖...🙃😂. Love love love this workout!♥️
Thank you for posting this. It was a good workout for me, not too tough and I could last for ten minutes. You look like these workouts will simply stretches for you.
Awesome Swati!!🤩🤩🤩
This was intense!! Thank you.
Excellent and challenging.
Opening a window was good advice. The demonstrations make it look easy but I was a sweaty shaking mess after 5 minutes! Really good workout and nice change from endless crunches
Hello Derek! Yes haha! So many times I’ve got to open the windows and I regret it straightaway! Glad you like this... I also have an isometric leg workout you may like cx
@@CarolineGirvan I'll need to get a bit fitter before I check that out. Good to find different workouts as i am becoming bored with current bodyweight workouts
Nice, subscribed. Going start doing this daily
Nice Isometric quick core workout.
I love this workout routine
Hi dear, I usually do pilates on the reformer, and thought my core was invincible 😁.. haha.
But this workout really did it for me. I didn't feel wiped out during the workout itself, but a few hours after it, I felt so much in my core. Wow!!
Loved this! I was thinking of doing this daily! I don't want to overdo it but I figure 12 minutes A-day is a great investment!❤
Glad I found your channel ! I liked it this type of calm but at the same time feeling my abs. Strength and abs at the same time at reasonable amount of minutes of performance. New subscriber here 🙂😊🤗
Hello Romy! So happy to hear you enjoyed this isometric workout! I actually have an hour isometric full body coming tomorrow!! Cx
Your workouts are great yet the ones which are 20 sec work-10sec rest are amazingly fruitful n fantabulous. many thanks from Iran
Absolutely awesome !!! Thank you so much !!!
Really felt this one. Saving it to use in the future
Excellent, great work out, thanks.
Thank you so much for this workout🎉❤