20 Minute Abs and Core Workout - Dumbbells + Bodyweight | Caroline Girvan

All you will need for this abdominal muscle targeting workout is your mat and a pair of lighter dumbbells. The dumbbells I am using for your reference are 8kg each!

The timer will be on for 40 seconds of work per exercise with 5 seconds rest in between!

ALTERNATING DEADBUG
SINGLE SIDE DEADBUG
SWITCH SIDE!
DOUBLE DEADBUG
STRAIGHT LEG DEADBUG
LEG LOWER
TOE REACH
TOE REACH TO LEG LOWER
OPP HAND TO FOOT CRUNCH (one side)
SWITCH SIDE!
ALTERNATING HAND TO FOOT REACH
TUCK TO HOLLOW
KNEES TO TOUCH CHEST TUCK
STRAIGHT LEG REVERSE CRUNCH
3 POINT CRUNCH
CRUNCH PULSES!
HEEL REACHES
BICYCLES
STRAIGHT LEG BICYCLES
RUSSIAN TWIST (BODYWEIGHT)
RUSSIAN TWIST (X1 DUMBBELL)
STRAIGHT ARM PLANK HOVER (ONE SIDE)
SWITCH SIDE!
PLANK SIDE KNEE TUCK (ONE SIDE)
SWITCH SIDE!
SAW!

So many exercises that I challenge you to perform as controlled as possible and at a pace that allows you to really focus!

The Deadbug is one of my favourites as you can probably tell by now if you have been training with me for awhile! The erector spinae, deeper transverse abdominis and the pelvic floor all are involved and is a fantastic exercise to train yourself to ‘brace’! Think if you were to be hit with impact in the stomach… you would brace! Think about bracing before every movement.

Also, something I think about that is so simple…. If I lie on my back flat and relax I can place my hand under the natural curvature of the lower back. I don’t want this to happen during any exercise involving resistance training whether it is weights or bodyweight. Brace for impact… and think about flattening that lower back into the mat!

I hope you enjoy this longer ab workout as much as I did!! I definitely felt realigned after!

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

[monica-bhnz]

This workout made me realize I have 0 core strength. I'll try again tomorrow. Thank you for this, Caroline! 🙌

[rhentertainment]

Girl I’m 34, I stop working out regularly at 24 when my mom died. We worked out together every day, so it was heartbreaking and depressing going to the gym without her, she loved lifting weights and passed that to me😁I would start working out again with work out programs at home, but nothing motivated me and encouraged me to keep going. Then I found u, not only are your workouts great, but u make me want to keep going! 🥲 thank you so much! 🥰😁 much love!

[maggiecavanagh]

So excited to give this one a go! I’ve been with Caroline just shy of a year now. If you’d told me a year ago that one day I would have abs, and that I could survive 20 continuous minutes of ab work, I never would have believed it. This advent calendar is such an awesome Christmas present, but Caroline gives us the gifts of encouragement and empowerment all year long. Happy Day 2 Girvanators, let’s rock this! P.S. Who else is loving the holiday colour scheme of these workouts🎁🎄?

[loridz]

This was brutal. It started off so nice with deadbugs and then I was dying by the end. Thank you!

[cmartinez]

Dear Caroline Claus, this year we have been good, we have done our squats, crunches and even our Bulgarian lunges. If it is not much too ask, I would really want for Christmas one of your plyometric workouts. 🎅🎁🎄. Thanks a lot. C.

[kasiakunder]

Dear Caroline, I can no longer live without you! I am turning 46 this month and I have the best body I've had in my entire life. I was never this in shape going to other trainers or the gym, and I can do it from my own home! You are the best!

[dyannibarguen]

I had to make some modifications and pauses, but I did it. I'm so proud of how much stronger I am now. ❤ thanks to people like you I can be my best and at my own pace

[OxonianGirl]

Dear me, that was INTENSE! I can't remember the last time I worked out my abs for 20 mins straight! This format is excellent! 💪

[shruthiprakash]

Love how we are going with lighter weights and focussing on control. The muscles are under tension and form is given due diligence. Absolutely love working my core. Let's smash it. Thank you Caroline for such an amazing Christmas gift!

[saramerrin]

This was my first Girvan abs workout.... I've never done 20 mins solely on core before! Man was it a tough but great workout x

[erofili]

LOVE the fact that caroline includes stretching!! i know it’s important but i often ignore it 😖 so having it part of the video is sooo great

[pieskotkura]

this should be called "neck straining exercises combination", cause girl, halfway i felt like my head is going to pop off

[nikkiculing]

I actually was not in the mood to work out and was giving myself excuses to not do it but after seeing your upload I thought -- it's just 20 minutes, what have I got to lose? And, as always, I feel better afterwards! Thanks, Caroline!

Going to comment on all your December videos for accountability! 🎄

[ilovehome]

I’m 20 weeks pregnant and HEAVILY modified this one. Did a lot of my own thing but I showed up, I feel great, and I got stronger. Thank you Caroline for all of your incredible work and for keeping us strong through all the seasons ❤️

[onetwo_matthew]

One does not see Caroline’s gorgeous abs and think “Nah, I don’t need to train my abs today” 😁😍

Doing this one this afternoon! 👍🏼

[loreleiandworld]

Feeling a bit rusty after a break of 2 months; this seems like the perfect program to ease back into things. Thx Caroline, this series is great to do again 1 year later 🎉

[kathleen_d]

Caroline your core workouts are so effective. I am excited! Have a great session everyone, let’s do this!

[JoshIdachaba]

Whew, this one left my abs CRYING 🔥🔥🔥

I had to take extra breaks after halfway, but it gave me opportunity to see where I can improve 💪🏾

Thanks Caroline!

[anvandessel]

Loved this workout. Exactly what I wanted: a little bit longer, and variety to hit all the muscles. 8 months ago I had very weak abs.. I started to train with you Caroline, and now I've completed this 20min in 1 go! I have become so much stronger and convident thanks to you!! Thank you for all that you give us, i'm very greatfull 👏👏

[serinaolson]

I was told about you from my Weight Watcher's Connect group who know all about you. I made the statement that I was too old to do it. I'm 61 and turning 62 December 28th and another said no, you aren't the oldest one here and that I could do it. I think she is 70 years old. Awesome! SO GLAD I FOUND YOU ON HERE!!! 🙂 A big THANK YOU!!!