Try this 11-minute no planks no crunch core workout

T.He reviews: This completely unexpected ab workout is absolutely on fire.

Ab routines often rely on major foundations such as crunches and planks to help you feel burnt. And for good reason: when done correctly, the crunches work multiple ab and back muscles, and the planks are a full-bodied full body workout.

But steps can also be tedious. This crunch- and plank-free routine from Bridget O’Carroll, founder of Studio Kila, the first locally owned digital fitness studio, makes it fresh and wonderful. Don’t think that means you’re off the hook, though: these 11 minute body weight exercises are super duper hard.

Commentators on the video called it the “longest and most intense” 11-minute core workout and said their “abs are burning.” One wrote, “I needed a quick ‘pick me up’ to increase my strength and thought 10 minutes would be easy. I was wrong!”

O’Carroll, one of Well + Good’s 2022 changemakers, first focuses on multiple variations of a step similar to a boat pose in yoga, and then moves on to another series of exercises around a base like a Pilates tabletop knee. He offers a number of changes and improvements and makes the moves his own by keeping the pace slow-read: challenging.

“It’s all about slow and controlled movement,” O’Carroll said.

He explains that the steps are working on slow-healthy muscle fibers. It is the part of the muscle responsible for building endurance and stability in your body. And since we may become more accustomed to moving like crunches or bicycles that go at a faster pace or use speed, these slow-twitch exercises become very tiring.

“It’s not about representation, it’s about maintaining endurance, maintaining muscle tension over time, until you start to vibrate in that muscle.”

This does not mean that you can give up good form. Throughout the video, O’Carroll emphasizes that if you find yourself slipping from posture while shaking your muscles, you should always return to the first version of the action.

“It’s a form of ego in the studio,” O’Carroll said. “It’s about listening to your body, finding challenges, but allowing yourself to accept that change when your body needs it.”

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