CORE workout 10: Leg lifts, dead bug, side plank clam, adduction, glute bridge, plank pull through row, back extension (level 3)

Disclaimer: Always consult with your doctor or physical therapist before starting any new workout routine. Following this workout is always at your own risk. Listen to your body during exercise, and stop immediately if you experience any discomfort or pain.

Here is the second workout for level 3 of core work. Make sure you check out level 2 before you get to this stage of the Core workout plan (Core workout 5, Core workout 6, Core workout 7, Core workout 8).

This is a workout that targets the whole core. This workout is suitable for anyone who wants to work on core work and has completed level 2 (workout 5-8) of this core workout plan (has worked on endurance in core exercises).

Equipment for this workout: One dumbbell, small pillow

This workout is timed, where each exercise is performed for 30 seconds for a total of two rounds. Press play below and follow along. This on-demand core workout is broken down in the text below.

Or click here: https://youtu.be/q3a5jogH7Qo

1. Lying leg lifts with both legs

2. Dead bug R

3. Dead bug L

4. Side plank clam R

5. Side plank clam L

6. Lying adduction R

7. Lying adduction L

8. Glute bridge + inner thigh squeeze

9. Plank alt pull through + row

10. Back extension

11. Stretches: Child's pose stretch forward, pigeon pose, shoulder twist

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