10 Minute Isometric Core Workout | No Equipment

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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

[@patriotichearts]

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.😊

[@Moonstar79]

That is UNBELIEVABLY impressive, props to you both!

[@jinfin221]

Wow

[@surlyRuba]

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

[@mosaabalmasry5980]

​@@surlyRuba it is nice from you to take care of your parents , i think this is not normal in the western countries

[@tobys.circus]

Good for you, man.

[@breejordan5796]

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!

[@alinagarcia6320]

I love this

[@footballgirl69]

i appreciate the no ads as well

[@V12509]

Stop wrapping your kids in cotton, so what if some weight loss ads pop up? I don’t understand…

[@aislingokeeffe6195]

@@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.

[@discostu004]

@@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

[@chaosbalanced]

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 !

[@TuanNguyen-eb3zt]

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.

[@annaepifanicpcs7353]

This technique helps me with my posture while sitting long hours. Thanks for sharing!

[@akritimjn]

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.♥️

[@wendymedina4186]

Omg same i just couldnt do the down push up but slowly we will increase out strength in no time

[@unsub6570]

i did it for 5 seconds then collapsed😭

[@kejahfalucas885]

Well it’s been a year what’s the progress update

[@mushbrain1753]

@@unsub6570 most don't progress, they want instant gratification without any real work

[@sptfrek4130]

If you get dumbbells and then do it on those it helps me, I use those because it's a higher standpoint

[@cullensister99]

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

[@Dennis14_14]

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

[@NhiNguyen-uj9ce]

@@Dennis14_14o

[@jopalmer4392]

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.

[@user-th5sy4be7k]

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!

[@biancaandcats]

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 🥰❣

[@gemmajames1050]

I love this I’ve done it 3 days in a row 😃 I definitely feel warm after ha ha!

[@CarolineGirvan]

Brilliant Gemma! This is brilliant... I’m sure even your posture is better and your core is tighter throughout the day! Cx

[@Astronautisa]

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!

[@Person.62]

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

[@patriotichearts]

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!!!

[@smalltownstudy2531]

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

[@EstherPiskunovZumba]

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!!

[@CarolineGirvan]

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

[@fionaslow6567]

@@CarolineGirvan have you got any tips to avoid tension in the neck when doing holds?? Its my biggest problem when doing exercise😂🤦‍♀️

[@CyclingChefDiane]

@@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.

[@NoCharacter675]

​@@CarolineGirvan Hi there, what's the names of the artists and songs in the playlist it's banging

[@chica2030]

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! 🙏🏾❤️

[@lizebal4921]

Hi, did you see any differences?

[@chica2030]

@@lizebal4921 Yes, I did, after one month doing this daily and walking 30 minutes every day. Good luck to you!

[@andreahammond2314]

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!

[@Man-ch2et]

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

[@annaepifanicpcs7353]

Thank you!

[@phideliaserwaaaggrey9883]

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 😂

[@toddie3910]

How's it going? I'm going to start this tomorrow 😢

[@ivyshadesnursery]

Bro died 💀

[@marciabamber189]

Loved this safe and effective workout!

[@julianamartinez9737]

Never seen a workout like this one but it popped up on my recommended! Plan on doing this one!

[@CarolineGirvan]

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

[@jocelincosby3765]

Ypu also committed this on the bright side video

[@hahabass]

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

[@MichelleRoots]

Great workout!! Love the idea of doing it all isometric!

[@IzzyRAM]

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 🔥😆

[@melinda5610]

😍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!💁🏼‍♀️

[@victoriabourque258]

This made a nice change from my usual ab workouts, thank you ❤️

[@CarolineGirvan]

Brilliant Victoria, and thanks for commenting! Glad you like this workout, I do! Cx

[@yogithamiriyala7050]

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!

[@zigenhorn]

Start 2 sec. later and stay in the position 2 sec. longer. Voilà

[@Modaretto]

I keep coming back to these short videos, they have as much value as any programme video, just excellent quality all round

[@sun8843]

Looks simple but holy cow that was a nice burn

[@marileedebruyn7192]

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

[@johnmoreno5965]

Omg I love this woman! The work outs are great thank you miss Caroline I appreciate it

[@debjackson7660]

Love this workout too. Greetings from Turkey

[@vylia]

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!

[@laurabowden5]

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 :)

[@CarolineGirvan]

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

[@nwillgress]

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.

[@randentis4892]

Super work 💪

[@lindacollins5527]

Loved these isometric workouts. Thank you!!!

[@lorenaprieto2488]

Yeeeeees.... Finally...This workout is gonna make me cry. Love ya guuuurl🥰😘.Mha hart...mha sole.You deserve millions of subscriptions

[@lupitaaraujoolvera9339]

Love this workout. Greetings from México.

[@80snewromatic]

Thank you. Finally a video with not a lot of talking. Just visual with music. I can do this!

[@helenacardoso7203]

Very energizing! Loved it! Thank you ♥

[@CarolineGirvan]

Hello Ella, so glad you enjoyed this workout! Thanks for letting me know! Cx

[@lorenamartinez4716]

I love ALL your workouts!!

[@tinettedebeer8182]

Used this workout again! Feeling great! Used this as a pre-workout! Tx Caroline

[@CarolineGirvan]

Perfect Tinette!!! 💪🔥💓

[@lovelyA933]

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!

[@titifash74]

Never heard of isometric workout. Pure core training..thx Caroline.

[@kindle7191]

Another perfect workout for my outdoor camping!

[@philipshishmanian7892]

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.

[@user-kn9sw3uu3y]

Great muscle training I will come to play again♥

[@shakirasantiago9102]

Loved it❤️

[@MsCanticle]

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

[@CarolineGirvan]

Awesome Loretta!! So happy to hear you feeling changes!! Cx

[@isabelmora471]

Thank you again Caroline. Love this ab workout from California. God bless!

[@charlenebackus1240]

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+

[@donruiz2685]

Different spin on some exercise I do. Plus her symmetry is amazing!

[@KertoBrand]

Hey Caroline. Thank you for putting this together. It was fun, useful and well put together! All the best and enjoy your weekend!

[@elitedragon2732]

Certainly was one of the greatest program, lots of new approaches , focused, burning and relaxing. Thank you so much 🐉

[@CarolineGirvan]

Awesome to hear you liked this!!! I am planning a 1 hour isometric with dynamic combo tomorrow! Cx

[@CannedTunaIsTheBest]

Wow I can even do the push up down now... proof that my core is getting stronger. Thank you 💪💪

[@herbboughner3944]

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)

[@namitagupta5646]

Great one....I did this after one of the intense workouts n it was so relaxing n effective tooo.....superbbb

[@franciscareyes585]

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.

[@butitsmeeeeee4535]

When she only cracked a smile while I was like 😖...🙃😂. Love love love this workout!♥️

[@adriannalypeckyj2513]

My sincere thanks for this amazing ab workout. Awesome class.🙂

[@ceemitchie890]

It's June 21, 2022. Still coming back to this. 😊. Add on to FUEL series! 💪. Thank you so much Caroline!

[@zariastott8889]

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.

[@safabdllah3675]

This was fantastically amazing - an absolute killer. Definitely going to be doing these everyday. 🙌🏽

[@andreahammond2314]

Great core workout. Thanks Caroline!!

[@Shawnakin68]

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 :-)

[@martas-c4206]

Your workouts are all great, Caroline! Thank you!!!!!!

[@HMaria-bu4zj]

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 😍😍😍💪💪💪🏋️‍♀️🏋️‍♀️🏋️‍♀️

[@user-or9tw1ct6l]

I love isometric workout. This is the first time I did ll of those in a series❤ thank you CG. ❤

[@CompassMassageAdmin]

Fantastic set for a warm up!!

[@safaaamehdar579]

Love it very simple and easy Yet I feel the effect ❤ Just what I needed, Thank you!🙏

[@choosehappymc4489]

Nice Isometric quick core workout.

[@bryannaweigel9581]

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! 😊

[@mariellapignataro1055]

I love this workout routine

[@PoleDanceTempleGodis]

wonderful workout - thank you !!!

[@TheBeautifulOne1203]

I do this a few times a week. thank you!!

[@ofribi]

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

[@williameverett1271]

Excellent and challenging.

[@Dilomight]

Nice, subscribed. Going start doing this daily

[@rooseveltf3886]

This was intense!! Thank you.

[@jagrutikumarirathore9411]

Absolutely love this..very effective! Thank you

[@drhaneenali]

awesome!! the single leg plank burned but I loved it! thanks for this workout Caroline, lots of love

[@CarolineGirvan]

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

[@ayasarsour2860]

Amazing, thank you very much 😊

[@marthagarcia9737]

Thank you👌🏼👋🏻

[@danycetina4626]

thank you for what you do!

[@TanyaJT]

Love this!!

[@Sharp_Calidore]

It's the perfect difficulty level for me, thanks for this

[@francopdx]

Thank you for the quick workout.

[@Wendy-WackyWomanCreations]

Really felt this one. Saving it to use in the future

[@taracrank2506]

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!!!

[@JiaFit]

Love the editing and music in the video 🥰🥰

[@CarolineGirvan]

Hello Jia! Glad you like the video... I have an isometric leg workout you may also like! Cx

[@meowqaq2582]

thank u very much my teacher! I'll do it tomorrow!

[@Sandra-gt3li]

Absolutely awesome !!! Thank you so much !!!

[@margeryfranko1850]

Thank you Caroline. I appreciate this video ❤️

[@CarolineGirvan]

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

[@cuber_22]

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!

[@haleyamundson]

New favorite core workout 💙

[@AmanSai-lm9ul]

So far the only easiest caroline grivan abs workout

[@patricia19551]

Excellent, great work out, thanks.

[@vikasbisht2192]

amazing workout all exercises covered.

[@yoshidakezi]

Thank you so much for this workout🎉❤

[@claraponce3216]

It’s perfect for me!! A works thank you!! 👏👏

[@CarolineGirvan]

Hello Clara! Thanks for your comment, glad you liked it! I really enjoyed this workout... more isometric workouts to come! Cx

[@b.3025]

thats exactly i need. thank u caroline