Core · Beginner

Standing Core 10

Standing Core 10 preview
Core · 10 min
Standing Core 10
Coach ShamSlow it down, breathe, undo the seat.

Ten minutes of core work that never touches the ground. No crunches, no sit-ups, no bad-back moves.

10 min
Beginner
Truck stop
Warm-up1/12
Belly Breathing
0:45
0% total

Hand on belly. Slow inhale, longer exhale. Brace on every out-breath. Core wakes up without crunches.

Next · Rest · 0:05
  • Belly Breathing
    45s

    Hand on belly. Slow inhale, longer exhale. Brace on every out-breath. Core wakes up without crunches.

  • Chin Tuck
    30s

    Skull slides straight back — make a double chin on purpose. Ears stack over shoulders. Hold 3, release 1, ten reps. Undoes the forward-head lean the wheel builds every hour.

Coach note

You can build a solid midsection without a single crunch. Every rep here is safe for a bad back.

Standing next to the rig
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