Slot this 10-minute abs workout into your day to build real-world core strength and stability

Static holds like planks deserve their place in an evenly balanced workout routine, but they don’t totally prepare you for the rigors of everyday life.

Unless you're, say, attempting to break the Guinness World Record for the abdominal plank (currently standing at a tediously long 9 hours, 38 minutes and 47 seconds) you’d be better served by introducing an external load when strengthening your core.

Think about it. When you put your suitcase in the overhead cabin, you're using your core to support your spine as you heave a weight from the ground to overhead.

The same is true when carrying the shopping, transporting a toddler or one-strapping your backpack. These all rely on the core muscles around your spine to resist being pulled to the side, known as lateral flexion.

That’s why I like to incorporate a dumbbell or pair of dumbbells when training my core and working with clients—even relative beginners.

Here’s a 10-minute AMRAP core workout I’ve been enjoying lately.

What does AMRAP mean?

AMRAP stands for as many rounds as possible. With this workout, the idea is to perform 10 reps each of four exercises in a circuit. Rest as required, then start again with round two of the exercises—aim to keep moving with good form for the full 10 minutes.

Keep track of your score and note down how many rounds and reps you complete once the time is up, then try to beat your best next time.

How to do this AMRAP core workout

All you need is one pair of dumbbells—choose weights you feel you can comfortably hold overhead for 20-30 seconds.

While the goal is to post a high score, take your time with each exercise. Don’t rush, but practice every move with good form and your core (and spine) will thank you in the long run.

1. Plank pull-through

Reps: 10

Ironically, given everything I’ve written above, this first move involves starting in a plank position. But it also incorporates moving an external load from one side of your body to the other.

• Start in a high plank position, with your feet hip-width apart or wider, your arms extended with your wrists underneath your shoulders, your body in a straight line from head to heels and a dumbbell positioned by your right hand.
• Grasp the dumbbell with the left hand, then lift and move it across to the left side of your body, and set it down. That’s one rep.
• Engage your core and glutes to maintain stability as you shift the weight.
• Now use your right hand to move the dumbbell back across to the start position, and that’s rep two.
• Keep going for 10 reps in total.
• The wider the distance between your feet, the easier it will be to maintain balance.

2. Woodchop

Reps: 10

Practice lifting a weight from low to high across your body—then you'll be well set to shunt your suitcase into the overhead bin next time you fly.

• Stand with your feet hip-width apart, holding a dumbbell in both hands by your right hip with a slight bend in your elbows.
• Engage your core and glutes, and lift the weight diagonally across your body, keeping the slight bend in your elbows throughout and rotating your torso to the left.
• Follow the weight with your eyes to help maintain a neutral spine throughout, then lower back to your right hip under control.
• Perform five reps on one side, then switch sides.

Make it easier: If this feels too advanced, you can also perform this exercise kneeling on one knee. If you start with the dumbbell by your right hip, place your right knee on the floor.

3. Overhead march

Reps: 10 each side

A popular exercise for runners to help keep their midline strong and stable when fatigue sets in, this move will challenge your balance as much as your abdominals.

• Hold dumbbells overhead, with your elbows locked so that your spine and shoulder girdle is helping brace the weight, rather than just your shoulder muscles.
• Standing tall, march on the spot, bringing your knee to hip height with each step.
• Perform 10 steps on each side.

4. Side bend

Reps: 10

This exercise closely mimics a side plank, but from standing. It will target the oblique muscles that run down the sides of the torso that aid good posture and body alignment.

• Stand with your feet hip-width apart, holding a dumbbell in your right hand by your right-hand side, with your left hand on your left hip.
• Moving from your waist and keeping your hips in place, slowly bend to the right, lowering the dumbbell down your right leg—you should feel a gentle stretch down the side of your body.
• Now reverse the movement to stand tall.
• Complete five reps on one side, then switch sides.