10 Min BRACED CORE AND ABS WORKOUT at Home | Caroline Girvan

This is a short yet challenging core and ab workout. We are training our core to ‘fight’ the arching of the lower back. Transverse abdominis, rectus abdominis, the oblique muscles, even the quads, hip flexors and erector spinae are all working hard within these dynamic and isometric exercises!
It is extremely important to perform each movement, including the Hollow Hold to suit your ability to maintain the lower back pressed flat to mat.
To familiarise yourself with how your positioning should be, carry out this simple manoeuvre.
Simply lie flat on your back on a mat with legs straight out and arms by your sides. Relax your core. Bring one hand behind your back. You will feel you can fit hand under. Remove hand from under your back for a moment. Now ‘brace for impact’ as of you were about to be hit in the stomach area! There are many ways to word this, but this is the wording I tend to use! You will notice you can no longer place your hand under. Your lower back will be pushed against the mat. Try to hold this whilst maintaining a relaxed breathe. This will provide a protective ring for your vertebrae and is important to prevent injury particularly when training and lifting weight.
During this workout, it is important to be aware of this. And to bring knees into chest or take a complete break if your back is lifting off mat.
With the hollow movements and holds, only lower to where you can maintain correct form and lower back is protected.
If preferred, simply bring the hands in close to body during hollow holds and only lower legs to a level that suits you.
Press lower back to mat entire time!
Try to not tuck the chin in… relax the neck muscles!
Lift those shoulder blades off the mat!
You will simply need a mat!
The timer will be on for 40 seconds of work, however the 20 seconds inbetween each exercise will be a HOLLOW HOLD!
CRUNCH W/ HIP LIFT
CRUNCH TUCK TO TOE TAPS
ALTERNATING DEADBUG
DOUBLE DEADBUG
HANDS UNDER HIPS FLUTTER KICKS
REVERSE TUCK TO EXTENSION
REVERSE TUCK
HIP LIFTS
HOLLOW ROCKS
RUSSIAN TWIST
Simply hug the knees to the chest when you need a break to reset! This is intense so ensure you perform the exercises safely and slowly.
This is not an easy workout…. Please bring in the knees to chest when you need that break!!
Cx
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Caroline Girvan
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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

[@kwangtos1843]

I've got fairly strong abs. This is the first ab workout in a long time to make me feel like I have the core strength of a toddler. This was certainly humbling.

[@palangmendoza5519]

I'm literally shouting every hollow hold 😂

[@ckpn4771]

this is so me

[@umaymahnassor9969]

HoLlOw HoLd 👹

[@emmahasselgren9536]

Me too!!

[@CrystalBarrow-mt9xc]

Same

[@ellajo1209]

Killer ab workout… That was tough. Hope you all managed to get through this one. Be proud of what you have achieved. Have a great day. Thanks, Caroline.

[@matthewalmond4688]

Hi Ella...yes I loved this one...I loved the repeated holds! Hope all is good for you! Matthew

[@naomigeot7486]

that was ridiculous, completely titanic, omg, I don’t even know how Caroline went through the whole workout without stopping, such a strong person!! thank you so much!

[@riaj2960]

This abs workout looks killer! I'm traveling this week so I won't have time to work out but I love working abs and core so I'll try to squeeze in this short workout. Have a great session everyone!

[@matthewalmond4688]

Hi Ria...if you get a spare moment during your travels to do this then you’ll just love it! It’s a great abs workout...the staple hold makes the intensity build up slowly! Really well thought out by Caroline! Matthew

[@riaj2960]

@@matthewalmond4688 Hi Matthew, thanks for letting me know! I agree, this workout definitely looks very well planned by Caroline. I'll try to find some time to do it. Have a lovely rest of your day!

[@Skrao09]

Do at hotel/stay room at least this short one ab routine 🙂👍

[@ioanaprodescu7024]

It's like Christmas ⛄ when you post new workouts! 🤩🤩 Thank you Caroline, you are spoiling us. No other trainers raise to your level

[@matthewalmond4688]

Hi Ioana...so very true! It is like Christmas every day with Caroline’s brilliant videos! Hope all is well for you and hope you have a fantastic workout! I’m so much looking forward to this intense abs session! Matthew

[@sanamonster1]

Agree 100%

[@ilsekast6000]

She is the best! 🥳💯💙💙

[@palangmendoza5519]

Trye

[@palangmendoza5519]

True. It's slow but sooooo intense. And the pain. I can't explain

[@hubr1s694]

toughest ab workout i've ever done!! i should've known that even short caroline workouts packs some serious heat 🤭

[@BatesDanceStudios]

That's what I was saying in the middle of this!

[@ritachiayy]

Really liking these short workouts... I can mix and match it later on as well!

[@matthewalmond4688]

Hi Rita...me too...I will certainly be coming back to this abs routine again in the future!

[@FlossontheMill]

Definitely Rita. So easy to mix and match and use on active rest days. 😁👌

[@matthewalmond4688]

I’m so much looking forward to this super intense abs workout! Thank you so much Caroline! You are just so generous with your time...so much appreciated! Matthew Just finished and what a fantastic ab workout...I just loved the way the intensity and the burn slowly built up! The staple hold is just brilliant! Another fantastic workout! Thank you, Caroline!

[@riaj2960]

Hi Matthew, this abs workout looks extremely intense but also lots of fun! Caroline puts so much time into creating these workouts and it is very much appreciated! Have a great session and a lovely day!

[@cjcjc4420]

Hi Matthew, totally agree - well said. Im about to get started on this now. Enjoy the burn.

[@tanjagoltnik2929]

Hi, Matthew. For me, the intensity of this workout is 🔥🔥 The best ab workout in a long time for me in terms of the burn I was feeling. Hollow hold is one of the most challenging ab specific exercises, especially if you do it the correct way. I am sure you will enjoy this one!

[@matthewalmond4688]

@@tanjagoltnik2929 Hi Tanja...I just loved this one too! Just brilliant! Matthew

[@matthewalmond4688]

@@cjcjc4420 Hi CJ...just loved it! Loved the burn! Matthew

[@elizabethmaggart2905]

Hey guys! For a modification, I did boat pose instead of hollow hold. Hollow holds were way too hard for me after a few exercises 😅 just a tip !!!

[@f.claritha6784]

You're the best trainer, Caroline. ❤

[@niasola]

Guess who just finished their quads workout and now starting this one! 🤭

[@Skrao09]

Me 😂😭

[@leyna491]

Did the Same hahaha

[@rfrancoi]

You ROCK!

[@emman2949]

Me too!

[@melinda5610]

Yep! Lol loved them both!

[@shraddhadayal3195]

Omg two videos today!!! We are soo blessed!!! Thank you Caroline ❤️🎉💖💐

[@priyadarshinijadhav1911]

Love these short abs sessions by Caroline!! It's always intense even though short.. Thank you so much Caroline for yet another great abs workout!!

[@seafoambubblemint1346]

I was finally starting to find other ab workouts easy and this just challenged me big time. Thank you!!!

[@tonban1766]

That was hard, I felt the lining of my stomach begging me to stop. Brilliant 👏 Thanks for these shorter workouts, I'm building up to an EPIC series.

[@sheilabrown3110]

Caroline you rock this 66 year old to keep in shape. thank you!!!

[@ishikamathur846]

Did this after completing EPIC -1's 46th day workout and my abs are on fire!! ;-) Thank you so much Caroline for such awesome workouts

[@tani2729]

Deadly. Hollow hold and Hollow rock, could not do it, I was cheating but still completed 😊

[@zoelessi4143]

This woman is so addictive to me that even I have slept only two hours and I have a day ahead she is still my priority!!!

[@shreyosibanerjee4906]

Same

[@librabambie]

OMG I thought I was the only crazy one who thought I am addicted to her workouts!!!! Love it that you are too! On Epic II- day 22 done!

[@hancsurka]

Same here

[@FlossontheMill]

Pleased to hear I'm not alone in my CG addiction 😁👍🏻✅. Tremendous workouts from a very generous lady 🙂 🧡

[@kikifer89]

I Kno right . I lost like 60 lbs since Caroline .. other s are saying slow down .. but I can't I just love it's so me.. !! She is sooo addictive. And I so addictide !!

[@allisonmoore8793]

This was so tough in the best way possible! My core was shaking!! Thank you CG!!! Perfect amount of time!!

[@dorottyaolah3279]

Caroline! U're incredible!!!

[@wendybitker7498]

Love the burn! That hollow hold was brutal after a few times. Thanks so much Caroline for constantly spoiling us and giving away so much of your time and energy! You are way above all those other trainers out there and we girvanators will continue to remind everyone! Have a wonderful Monday, everyone! What a great start to the week!

[@-Stop-it]

Came here as the add-on to Epic III HIIT Sunday. I gave both as much as I could. As a result, my lower back is a little sore, but not enough to keep me from hitting tomorrow’s back & bicep workout. This is the first multi-week program I’ve ever done - and now I’m strangely addicted. Thanks to Caroline for sharing so freely!

[@finesstra]

Man 2 for the price of 1, and all I have to pay is sweat 😂

[@melinda5610]

😂! So true! Love it!

[@1824juana]

..🤣🤣 Don’t forget the pain as well.

[@tovameguira6381]

And the soreness!

[@danielleiatrou3534]

I just did quads and this one oh my soul so good but I’m so finished. So grateful I’ve found your workouts

[@surfistaloquita]

Amazing! Those hollow holds are a killer! Russian twists have never been so difficult for me! The perfect New Year’s Eve ab routine to start my day! Caroline, your abs are an inspiration!!

[@AhsokaJackson]

Well, that was certainly an experience! It’s always interesting jumping back into exercises after a while away. I had a fair bit of difficulty trying to inhale while tending my muscles for the hollow hold and mostly ended up just holding my breath or having to loosen up to inhale again and then resume. But overall I actually managed better than I expected, so evidently the micro routines I’ve been doing have helped me avoid having to start at near zero. I’m actually feeling pretty optimistic right now and am looking forward to doing routines like this more often. ^^

[@matthewalmond4688]

Hi Ahsoka...sounds like you are getting back into exercise after a break. Hope all goes well for you and that you have lots of fun on your fitness journey! Matthew

[@XimenaGarcia-Gomar]

Thank you so much for sharing your gift Caroline! I de-stress a lot as a nursing student working out with you with your videos.

[@heatherpoletti6692]

This is so effective. Extremely challenging even when my knees were bent. I will be doing this workout frequently. I absolutely love short abdominal workouts!

[@Mcpoletti]

Good morning 🙂

[@Reppintimefitness]

Summer shredding 🔥

[@Leyla-m1s]

Bu antrenmanı daha önce yapmışdım bu gün başka antrenmanlar aradım ama hiç biri senin antrenmanların gibi yanık hissi vermedi gerçekten en iyi sensin CG teşekkürler❤

[@marionnangobi2937]

What a good day for me u what I mean core and abs work outs from caroline I can't miss 🤗💪

[@matthewalmond4688]

Hi Marion...absolutely...what better way to start a day than with a good abs burn from Caroline!! Have a lovely day! Matthew

[@thyiff2219]

Thanks, Caroline! Now I’m a deadbug for real. ✅7/12.

[@andreahammond2314]

That was so challenging...definitely one of her hardest ab workouts and one of my favs. Thanks Caroline!!

[@heathermitchell2275]

I am really looking forward to this week! I did a 3 mile walk this morning and then the quad and ab routine! Perfect way to start the week! Thank you Caroline! 💓

[@user-ow9jy8ss8u]

THE HOLLOW HOLD,WHAT A PARFECT MOVE!VERY HELPFULL WORKOUT!

[@naja_2054]

Yay! I completed the quad workout and now this. It felt so fresh and though it was a bit shorter than normal it was still killer. I've got a long day at work today, which I'm a bit nervous about. But I know that I'm gonna get it done. I can't wait to see what's in store for us tomorrow! Have a great day everyone.

[@matthewalmond4688]

Hi Naja...hope everything goes well for you at work! What a brilliant start to the day these two workouts were! Hope your day goes well! Matthew

[@marlawainscott6656]

Thank you Caroline!!❤️

[@leyna491]

After doing the quads workout , I was just laughing through my pain at 80% of this workout😂..

[@isiseloise7286]

😂 same

[@essgeorge3156]

Oh that colour looks amazing!I hardly noticed the work!Thank you Caroline

[@matthewalmond4688]

Hi Ess...I loved the colours too...but I did notice the work...especially in those repeated holds! Have a lovely day! Matthew

[@marucitachur1762]

Siiiiiiiiiiii me encantan, hay que darlo todo👍💯!!!

[@JG-bl7oj]

I hope someone has told you how wonderful you are today’nn I am 57 and have followed you for a long time. I cannot begin to tell you how much I look forward to your videos and your instruction. Thank you so much for what you do for me and others!

[@fiorellamartino7240]

Mamma mia, very tough 😰! We just have to pay attention to the right position so as not to strain our back! Great, Caroline, only 10 minutes but wow what a burn🔥🔥🔥!!!

[@sanica567]

Great combination for today, abs and quads.

[@ormumakanratana3753]

wow super intense 10 mins LOVE IT!! especially after todays Quads workout

[@orsolyatimeabejanhegyes5356]

Oh im so excited 💜im totaly happy for this new core exersize ,i love all ,twisted ,crunch ,planks ....Thank you!!!

[@nikolinajosipovic7611]

Dear Orsolya..this new week looks awesome..enjoy your workout😁😉

[@orsolyatimeabejanhegyes5356]

@@nikolinajosipovic7611 absolutly enjoy !!I hope you have a wery nice day,,this is brilliant combo little crunch ,push ,isometric style ,,you love it i think😍😘

[@nikolinajosipovic7611]

@@orsolyatimeabejanhegyes5356 Haha I will my dear..I am doing circuits leg day today but this week looks amazing..happy Monday😊🥰

[@orsolyatimeabejanhegyes5356]

@@nikolinajosipovic7611 Super Nicolina i send you all positiv toughts,i see you go walks whit you dogs ,Gina?,,i wanted this weekend go whit my family a big walk but my husband not really wanted😴🤭.But at night we going whit all family whit bike ride😆 so im glad ewerybody its so active in my family.I hope you feel fresh ,and energized,Happy Monday😘💌🦵🙌👏👏👏👏well done😉

[@matthewalmond4688]

Morning Orsolya...you will so much love this little intense abs routine! It is just brilliant! Have a lovely day! Matthew

[@vylia]

Add-on after FUEL SERIES Day 28! Braced everything here! Solid abs! Thanks, Caroline!

[@TheOogiebear]

Greatly appreciate the explanations you provide Caroline. ✌🏽🤜🏽🤛🏻

[@desodenis]

I am starting epic heat today and I was on youtube looking for ten min abs extra to epic heat and just found you uploaded this. My day has been completed😇😂😍

[@mateamirosevic1269]

I love these shorter workouts! Sometimes I just don't have enough time for a longer one and these are lifesavers. Thank you, Caroline!

[@christineorelli3]

Best ab workout I've done in a long time! I love the simplicity of it yet really effective!

[@editagrigaite4529]

Fricking killa this!! Don't think I've had to modify as much 🙈 thank you C x

[@veralethe]

have a great everyone..lets work hard for what we want

[@anitamontanaro]

This one is so amazing, a real classic. Thank you Caroline!

[@hela814]

This was challenging! Thank you!

[@angelishetty3958]

Im so happy and grateful to you. Thank you so much

[@robinkat]

That has got to be one of the hardest 10 minute ab routines I've ever done!!! Phenomenal!!!!

[@jazminjade33]

I am SO STOKED that I discovered your workouts!!! You will be keeping my butt in shape this semester! Thank you!!!

[@adwam2464]

QUEEN PERIOD! I literally enjoy every single workout you post! Thank you 🙏🏼♥️

[@daffoddils400]

Fantastic!!!

[@tsb5270]

These workouts bring so much pain...and so much joy! Thank you!!!

[@vylia]

Excellent add-on! I loved it! Thanks, Caroline!

[@ellabella6125]

Caroline, Thank you for all the time and energy you put into this content. You inspire me, motivate me and your workouts are the best anywhere! Not only on KZbin. From Maryland, USA sending you an abundance of light and love. See you guys on the mat. Let Goooooo Guys!!!!❤

[@sandhyababu2833]

One thing I absolutely love about you is that you don't just train us, you educate us!. I absolutely love these small paragraphs with bew knowledge for me. I absolutely love reading what you have for us. You make it so interesting. BTW caroline itself said it's going to be hard so 😯🤞🏻

[@riaj2960]

Hi Sandhya, yes...Caroline puts so much time into writing the information for the description box and it is so helpful and very appreciated! Have a great session Sandhya, you will smash it!

[@matthewalmond4688]

Hi Sandhya...so very true...Caroline is such a brilliant professional trainer who gives us so much from her great experience! And all for free! Just brilliant! Matthew

[@mrsfranco10001]

I love it! Thank you so much Caroline 🥰

[@hernandezlilis20]

Yes! Something quick to start my morning the right way!

[@webbfamilyau]

That was awesome. That is greatest ab burner workout I have ever done. Thank you Caroline.

[@loftychickens3608]

I just started following your workouts. Very thankful to have found you. I am a beginner and you make it look so easy!

[@MyFaith2012]

Hi there! Appreciate these short focused videos including soundtrack! Stay well & blessed. 😊

[@amytod1712]

Absolutely love the intensity and focus on form!

[@elizabethiglesias5558]

Loved this so much!

[@cwill30665]

Love this! I am so happy I found this channel.

[@aintzaneiriondo3610]

Love this work!! Thanks Carolyne👏👏👏

[@violinw8646]

This abs workout looks like an awesome burner, can't wait to do it after the 20 min Total Quads! Update: My quads are still shaking, but no way would I not do a new Caroline abs workout. So yes indeed, this workout is no joke, the hollow hold is a killer. This is by far the toughest 10 min RA burning session I have had the pleasure of encountering. If you want a good RA burn, do CG's 15min firm abs, but if you want a real intense RA burn🔥 , look no further, this is it! This workout is now my most favorite but also the most dreaded😅 Thank you Caroline for this amazing session! Love it!💓💓💓

[@mabelbakker3800]

Doing this one straight after the quad workout and let me tell you, my abs aren't the only thing burning 😂

[@jlh5310]

Same! My legs were killing me while doing this! 😵

[@pamysmeuy5748]

I feel you Mabel🔥🔥

[@ananyadey99]

Same🤣🤣

[@lynne24100]

That was amazing! Thanks Caroline!

[@jeaniefort4114]

I did both but this one.. my oh my. Gotta love Caroline👌🏾👌🏾

[@MakenaMirero]

Awesome thanks for your dedication to posting such effective workouts.

[@lydialb1655]

Downright challenging! The 20 seconds hollow hold gets straight to your guts! Love it

[@Tatush20]

Absolutely amazing 😍

[@williamkinsman946]

I thought “10 minutes? Oh I got this.” That was a smoking hot 10 minutes Caroline. Thank you so much for these workouts. I recommend this channel to all my friends who mention working out at home and how great you are making this channel.

[@valy7816]

I followed Your programs since Epic I as a silent (non-commenting) watcher, but i just wanted to finally say thank you. I wemt to the gym 5 times per week before covid hit and was absolutely shattered when gyms closed. I felt like i lost my biggest hobby, and there I found You and Your amazing workouts! Thank You so much for Your well programmed workouts, I finally managed some muscle imbalances i had for years, improved my form, and now am performing better than ever at my heavy lifts in the gym, too! You are a gem :)

[@MrsSCBlair]

Brutal! Definitely saving this one to do it again!

[@paulineeastoe621]

Great workout sessions. Easy to follow instructions.

[@sameergulati1488]

This one's gotta be killer..good luck everyone 👍

[@veronicaetheredge722]

Just as awesome the second time!! This is my favorite ab workout!! THANK YOU!!

[@jodyrozin9220]

Oh goodness. Hands down hardest and best 10 minutes of abs I have ever done. This was amazing. A keeper and a regular repeater. Thank you. Caroline was correct in stating that this was not an easy workout. But again, fantastic.

[@susanvega322]

This was one of the best ab workouts I have done!! I love ab workouts and this one really challenges me. Thank you!

[@maraschneider5358]

Just in time!! 🔥🔥🔥🔥👏👏👏💪

[@corinapurcarea657]

Thank you so much for this amazing workout!😘❤️

[@Patricia-lb6gm]

Loving allll of your workouts!! You're my favourite trainer. Keep on inspiring us!

[@andreahammond2314]

Tough workout…loved it!! Thanks Caroline!

[@handrozimages1559]

Amazing!!

[@amandabradbury611]

My favorite core video so far! I can actually feel my lower abs engaged. Amazing! Thanks CG 💖

[@paula2wetzel]

loved it!!

[@gazalbangalia2435]

Always excited for a good core and abs workout, going to do this in the evening

[@AhsokaJackson]

Same here!

[@melikaash1503]

This the greatest ab routine ive seen Every time i definitely include it in my ab day Thank you

[@vylia]

Second add-on after FUEL day 28, second round. Those holds are incredible. Thanks, Caroline!

[@olghinavideo]

maaaan i love this channel!