Almost forgot this 10-minute Meredith Shirk abs workout – perfect for deep core strength

Meredith Shirk’s 10-Minute Abs Workout for a Stronger Core

Meredith Shirk has gained a reputation for her high-energy, strength-boosting workouts that are often showcased from the poolside of her impressive home or in the studio with one of her many trainers. Her approach to fitness is unique and effective, making her a standout figure in the world of home workouts.

One of her most popular routines is the 7-minute workout, which has been widely tested and praised for its efficiency. This particular workout caught my attention when I was searching for the best core exercises to do at home. Instead of traditional moves like crunches or planks, Shirk focuses on standing ab exercises, which target the deep core muscles without putting unnecessary pressure on the joints in the elbows, lower back, and hands. It's no surprise that this workout has garnered over five million views since it was first shared.

While visible abs and obliques are often the focus of many people's fitness goals, the deep core muscles play a crucial role in everyday movement, pelvic floor strength, and overall stability. That’s why incorporating exercises that engage these muscles can have long-term benefits for your health and well-being.

The 10-Minute Abs Workout

Here’s a breakdown of the four key exercises included in Shirk’s 10-minute routine:

1. Standing Crunch into Bicycle

Start by bringing your chest up and pulling your shoulders back. Place your hands behind your head and pull your belly button toward your spine. In one motion, pull your elbows down and lift one leg vertically while engaging your abs in a crunch movement. Keep your core tight as you move.

To transition into bicycle crunches, bring the opposite elbow to meet each knee. Perform this one leg at a time for 30 seconds each.

Meredith’s Tip:
"I like to step wide as this really builds up those deep inner core muscles," says Shirk. If balance is an issue, keep your arms down or place them on your hips for support.

2. Romanian Deadlift

Stand with your feet shoulder-width apart and bend at the knees. Place your hands on your waist as a reminder to engage your core. Push your hips back and then push through your feet to return to a standing position.

Meredith’s Tips:
"Don’t hold your breath. Always be breathing," she reminds us. "Pull in that belly button and stand nice and tall." She also notes that even though this may not look like a core workout, how you stand plays a big role in engaging your core muscles.

3. Bow Extension

Hold your arms straight above your head with one hand overlapping the other. Stand with your feet shoulder-width apart and lift your core while keeping a slight bend in your knees. Reach from side to side in a controlled manner for 30 seconds.

Meredith’s Tip:
"I challenge you to talk to somebody doing this," she suggests, as it forces you to engage your core more while moving. This exercise also targets the lat muscles (latissimus dorsi), making it a great back exercise.

4. Side Leg Raise

Stand with your feet shoulder-width apart and engage your core. Place your hands on your hips for support. Slowly raise one leg out to the side and tap your foot to the floor between repetitions. Do this for 30 seconds.

Meredith’s Tips:
"Hold onto something if you need to," she suggests. If balance is an issue, slightly bring the foot down behind you at the bottom of the movement. This exercise also works the gluteus medius and minimus, which support hip stability.

How Often Should You Do These Exercises?

This 10-minute abs workout is designed to be done twice, with each exercise performed for 30 seconds. While short, it can make a significant impact on your core strength, spinal stability, and pelvic floor health.

Are 10-Minute Abs Workouts Effective?

Yes, even a 10-minute workout every few days can improve your core strength. A study published by Kanazawa University in Japan found that a 12-week program involving 10-minute abdominal exercises three times a week led to significant increases in core strength and endurance. However, consistency over time is essential for long-term results.

It's important to note that you cannot spot reduce fat through targeted exercises. When you work out, your body burns fat from all over, not just the area you're exercising. For weight loss around your middle, a combination of dietary changes, better sleep, less stress, and more daily movement will be more effective.

How Often Should You Do a 10-Minute Abs Workout?

You can do this workout every day, according to Shirk. "It is not going to hurt you to do this every day. It's actually going to help your core." Since it only takes 10 minutes, it’s unlikely to cause fatigue or overtraining. You can easily incorporate it into your daily routine.

If you find the movements repetitive, don’t hesitate to switch things up. Adding exercises like dead bugs or bird dogs can vary your routine and take you from standing to resting on a yoga mat.

By following Meredith Shirk’s 10-minute abs workout, you can build a stronger, more stable core while keeping your routine efficient and manageable.