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Today’s core strength workout is no different.
Katie Thompson
The core strength workout below is for Day 21.
Check out the full month of workoutsright here.
Or go to theworkout calendar here.
After your last move, rest for 60 seconds.
That’s 1 circuit.
Do the entire circuit 3-5 times.
After your last circuit, try the Tabata.
You’ll need two dumbbells for this workout.
Bonus: TabataDo each move below for 20 seconds, resting 10 seconds between moves.
Repeat the circuit 4 times for a total of 4 minutes.
Single-Leg Jackknife - Repeat on Each Side
Lie faceup with legs extended and hands extended overhead.
Keep core engaged as you lower to return to your starting position.
Do all of the reps on one side, then repeat on the other side.
Lower arms, and slowly roll back down to floor to return to starting position.
From this position, reach your right hand forward and tap the floor in front of you.
Continue to alternate sides, as you focus on keeping your hips steady throughout.
Make it easier:Take your feet wider than hip-width apart.
The wider apart your feet are, the easier this move should become.
This is your starting position.
Slowly curl your hands up toward your shoulders, squeezing your biceps.
Keep your elbows tight to the sides of your body.
Without rotating the weights, press the dumbbells overhead, straightening your elbows completely.
After your last circuit, try the Tabata.
You should feel ready to spring forward.
From your high plank, tap your right hand to your left shoulder.
Replace your right hand on the floor and immediately tap your left hand to your right shoulder.
Focus on keeping your hips steady throughout this movement.
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All images and gifs: Photographer:Katie Thompson.
Stylist:Rika Watanabe.
Hair:Hide Suzuki.
Makeup: Rachel Ghorbani.
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