12 Min OBLIQUE AND CORE WORKOUT at Home | No Equipment
ฝัง
- เผยแพร่เมื่อ 6 ก.พ. 2025
- This workout is all about targeting the obliques along with the core! 12 minutes on a mat, 40 seconds of each movement with 5 seconds to move to next and finishing with a 3 minute plank! One round bring you to the 12 minutes.
The obliques (internal and external) are the muscles that run down the sides of your abdominals, and are responsible for spinal and lateral flexion, rotation of torso but they also assist in holding in your stomach!
There are so many ways to target your obliques such as core movements, single arm or leg work, balancing... this workout will use movements to activate, lengthen and strengthen the obliques.
The exercises are as follows:
SIDE PLANK LIFT & LOWER
SIDE PLANK LIFT & LOWER
KNEE TUCK TWIST TO LEG ABDUCTION
KNEE TUCK TWIST TO LEG ABDUCTION
ELBOW TO KNEE CRUNCH
ELBOW TO KNEE CRUNCH
STRAIGHT LEG HAND TO FOOT X OVER
STRAIGHT LEG HAND TO FOOT X OVER
TABLE TOP CRUNCH SIDE REACH
TABLE TOP CRUNCH SIDE REACH
HEEL REACHES
SLOW BICYCLE
PLANK 3 mins
With every workout, please amend this to your own ability. Simply press pause, drop to knees or perform on knees if possible.
When targeted workouts, try to really focus your mind on the muscles you are trying to work!
I hope you enjoy this core and oblique workout!
Cx
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Disclaimer:
If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician.
This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
Caroline, you have quickly become my favorite"personal trainer" Love your workouts!
Aw brilliant Patricia!! 🤩🤩🤩thank you so much... I hope you have a great week planned!!👊🏼
Hi Patricia...yes definitely she is my favourite too. Caroline is really special I think...quite unique.
yes mine too, love ALL your videos and am trying them ALL, you are the BEST, may god keep blessing you 🙋♀💯😍🥰🙏💜
@@matthewalmond4688 yes she is the BEST 💯
Can I just say I love how you always match the flowers with your workout gear and timer! It’s so aesthetic ❤️❤️
Yes, I have noticed this too...each video is a real work of art
Aw thank you Shayas and Matthew! I love how you notice!! 💓
I swear ur workouts are the most affective ,no matter how many times i try from other channels,i always get back to urs 💜
Excellent.. you obviously like a challenge!! Well done!! 👊🏼👊🏼💓💓💓💓💓💓💓💓
Haven't done a 3-minute plank since my dance days!! Thank you for reminding me that I'm a powerhouse!!!!
Love that you focus on the obliques... They so often get ignored! Thank you, as always! Xxx
Your abdominal routine is phenomenal. You combine many different exercises to train your core. Watching you perform these exercises shows how strong you are. You are very fit, and the best part is that you are training naturally. You are a good inspiration for physical fitness.
Aw thank you!! I think you can get so much more out of your training if you really focus in and do each movement the best you possibly can. Glad you liked this!!💓
Caroline ab workouts are an emotional rollercoaster.
New ab workout video: super excited
During the workout: so much pain and regret
After the workout: super glad I did it
Thanks for your hard work! Love your workouts :)
Soooo true Akmal!! You NEVER regret a workout!!! 👊🏼👊🏼💓💓💓💓
I am so bummed out... I have been doing your exercises faithfully everyday.... and I really enjoyed doing them... Then July 22, I broke my ankle in 2 sections and had to have surgery done. Now I have to wait at least 4 weeks to put any weight on my ankle.... I am really upset and depressed about this... but believe me when the doctor gives me the ok, I will continue to do my workout.... I am 73 years old and I am a very active woman, and this sitting around is killing me...Thank you for listening to me, needed to vent
Hello Marianne, so sorry to hear this.. I am sure with proper rest you will be back on a mission soon.
Take care Marianne and I look forward to hearing about your first workout back at it!💓
Hi Marianne. Sorry to hear this. Hope you are soon fully recovered and back to doing your workouts.
Another smashing add on, the or in my case quick core session for a Saturday during Epic Heat 🔥. I did this session about a month ago and by 2 minutes I was trembling 😳, and now a month later I did 3 minutes no tremble until the last few seconds. Really pleased with the result and progress. Thank you Caroline for your workouts and to the Girvan worldwide family for the encouragement and support 😁🤗✔️👍
I love how slow you move when completing the exercises; you really engage your body in every position...
and that's when you really feel the intensity of the workout! AMAZING JOB! ❤❤❤ THANK YOU!
Thank you Tanaya!! Yes I do love slow very focused workouts though come HIIT it’s a different story!! 👊🏼👊🏼👊🏼🤩😉
@@CarolineGirvan Thank you again, the routine was an awesome start to my morning.... and I'm ready for a HIT lesson anytime! ❤❤❤😁
Your ab workouts are always so challenging. Love them all. And I always love when I see the word "DONE" 🤣 so I can check the workout off for the day with a smile. 🤗 The plank challenge and me have a love/hate relationship haha. I will master the full 3-4 minute challenges you do at the end of some of your workouts in due time!
Okay the plank challenge at the end brutal... but a beautiful finisher. You have an incredible channel Caroline. Thank you for sharing this workout.
Loved all your video .just finished able the hold plank for three minutes. Thanks Caroline.
Awesome Monica!!! Super training!! 🤩🤩🤩
I did it!! 3 min plank included!!!!! No break. Thank u for inspiring me
Excellent Erin!!! Well done!! Happy Friday!! 👊🏼👊🏼👊🏼💓
I’m about to try 3.5!! Today ... 🔥🙏🏻
I honestly didn't think I'd make it to the end of the 3 minute plank this morning, but I did! I'm really enjoying this challenge! I definitely felt like I needed to work on my core strength, and this challenge is helping me do exactly that. Thanks, Caroline 🥰
Excellent Nebula!! This is super... you will notice when it comes to full body workouts too!!💓
i just wanted to give you a huge thank you for each of these workout videos you upload. they have gotten me stronger and are helping thousands of people, thank you ♡
Brilliant Emely!! Thank you for sharing that you are becoming stronger. It is simply the fact that you are using these to become stronger and motivated is the best part! 💓
40 secs with 5 sec break
1. Side plank lift and lower
2. Knee tuck twist to leg abduction
3. Elbow to knee crunch
4. Straight leg hand to foot crossover
5. Table top crunch side reach
6. Heel reaches
7. Slow bicycle
8. Plank
Thanks Caroline another great workout. The secret I just found out is don't watch the clock when doing the Plank and its 2:53 already and only 7 seconds to go😍!!
😆love it Val!! Or fiddle with your hands!!👊🏼
@@CarolineGirvan Exactly 🥰
Great stuff Caroline. Enjoyed that quick little routine, and the 3 min plank was a good little end challenge. Thank you 😊
Excellent Glenny!! Way to go!!👊🏼👊🏼💓
Oh what to do? I already did the 1 hour full body workout and a 20 min glutes. I will do this one tomorrow; watched the whole vid and liked it very much. Love the longer plank this time. Will see how long I can hold it tomorrow. Thank you for another great workout❤️
Wow!! that’s a lot indeed! Rest is a good idea! Good luck for tomorrow... you’ll smash it!👊🏼
I did the 1000reps core workout today. If I’m not too sore, I’ll try this tomorrow. Update: I felt lazy yesterday so I did it today even though I had a bad headache. I did the plank at first for 1 min and did a 30 seconds interval to complete the 3 minutes.
Way to go Farian!!!’ 🤩🤩🤩🤩🤩
Today I completed a 100 days of 50 burpees challenge!! On top of that I completed the Three Minute Plank challenge!!!! When I started I could hold a plank for less than 30 seconds and my form was awful. I mixed in various and exercises along the way. I feel great. Thank you so much for the guidance. On to the epic challenge next.
I was not mentally prepared for the last 3 minutes.
Fantastic workouts, Caroline.
Thanks as always.
Love from South Africa
I’m quite new to Caroline’s channel but I already am in love with her workouts!!! I’ll be doing a lot more in the future aswell thank you Caroline! I recommend her, I’m not a bot or anything just someone who enjoys fitness :)
Caroline I have been following your channel for my daily workouts
I must say you are an amazing trainer and each training session is so amazing ❤
Yaaayyyyyy did 3 mins plank yipppeeeee🤩💃💃😬😬it was killer.......amazing core workout for obliques
Excellent Namita!!! Big well done!! 👊🏼👊🏼💓💓💓
@@CarolineGirvan tysm😘
Awesome workout thanks Caroline just the active oblique focused workout I was looking for
You are my new favorite TH-cam trainer. Keep them coming and thank you
Amazing workout Caroline thank you. Also love your outfits and the colour scheme you match to the titles ❤️
Hello Suzi!! Thrilled you like it and hopefully you feel that bit tighter after!! 💓💓💓👊🏼
Love all your videos! Keep posting!
Absolutely Ananya!!! I hope your training is going super!!💓💓👊🏼
Hi Caroline❣️Today I started the plank challenge after your core workout (👍🏻) and I DID IT ...3 Minutes...can‘t believe it!!!
Great 🥰 ...Thank you ❣️
Excellent U!!! Way to go!!! 💓💓🤩🤩👊🏼
I did this workout the day before yesterday, along with your Isometric Core video, and OH MY OBLIQUES! I can still feel it today! Love it!
I've just turned 60 and I've been doing body pump and spin for years until I was diagnosed with stenosis in my lumbar spine nearly two years ago, I'm now trying to get my fitness back to a good level. I really enjoy your approach and technique, only managed 20 seconds in the plank because my core strength is poor and it hurts my back but I'll keep at it 👍❤️
Perfect workout to complement the previous HIIT workout !! Thank you very much, Caroline !! 💚
Absolutely Esther!! You will definitely find the plank extremely tough after the upper body part of HIIT!!😳👊🏼
I love your workouts. Sometimes I have to modify, but I don't quit.
Excellent Connie!! That’s it!! Modify and rest when you need to!! 👊🏼🤩
Hi Caroline, this was a great start to a Tuesday morning...in fact I enjoyed it so much that I did it twice!! The format with the short breaks was great...made the time go quickly. 3 min plank definitely harder than 2 min but still OK!! We have come to Dorset for a few days...first time away from the house for months...some lovely coastal walks...really nice. This was another great workout from you...thanks...Matthew
Double well done Matthew!! 👊🏼👊🏼👊🏼
I’m sure Dorset is gorgeous and this weather!!!! Plenty of beautiful walks I’m sure.. have a wonderful time!!💓💓💓💓
Yey another abs workout !!! I’m gonna try it tonight. It looks insane, thank youuu Caroline!!! 🤩♥️🔥
Excellent Tova!!! So happy you like this workout!! I look forward to hearing about all the progression you make in the near future!! Cx👊🏼👊🏼
Thanks for yet another challenging workout. 3min plank was a killer but managed to get through it.
Excellent Teedzani!!! You did it!! 👊🏼👊🏼👊🏼👊🏼👊🏼💓
Wonderful workout :-) Thank you Caroline it's really nice
Excellent Lupita!! 🤩🤩🤩👊🏼👊🏼👊🏼👊🏼
@@CarolineGirvan I'm really happy with your answers:-) and with your workouts!! Best regards:)
If it doesn't challenge you, it doesn't change you!!!! 3 minutes plank!!! Awesome job!! Thanks!!!
Oh yes!! And well done!!! 🤩💓💓👊🏼👊🏼👊🏼👊🏼
Completed, Enjoyed, and Achieved.
(3 mins 10 secs on the plank)
Awesome as always Anthony!! 🤩🤩🤩🤩🤩I am planning a dumbbell lunge session tomorrow and I know the plank is going to be excruciating!! If you ever wondered how much you need your legs tight for plank, tomorrow will highlight it! But we can do it!!!!!!💓👊🏼👊🏼👊🏼👊🏼
@@CarolineGirvan ouch in advance 🥴😖😫 💯 we have this
Definitely worth to do all her workouts. I love her. I've seen result already. 💜💜🥺Thanks to her. Quarantine introduced her to me.
Excellent Ai!!! You obviously train well and focus!!💪💪👊🏼💓
Dear... I have the 3 mins plank... Finally... After 2.40 my legs were shaken... But did... 😌😌😌😍😍😍
Excellent S S!!!
Well done... you should be proud!! 💓
Digging that 3 minute plank at the end! I make a 6 min plank a regular ab workout, so it felt amazing to make it through this and then do a 3. I am going to make that a regular addition to my repertoire! Thank you!
Enjoyed the challenge. I look forward to each of your new workouts. Thank you very much.
Love these quick ab workouts! Thanks Caroline!
Thank you sooo much..this is awesome...will do it today evening
Excellent Smriti!!👊🏼👊🏼👊🏼👊🏼
Haha oh gosh that 3 minute plank was super challenging! This week is going to be interesting 😂 Thanks sooo much Caroline!
Oh yessss Trisha!! Some days definitely harder than others... after legs of going to be a tough one!👊🏼
Just in time for today's workout...so pumped!
Excellent Carleen!!👊🏼👊🏼👊🏼👊🏼👊🏼💓
I recently started training. I am delighted with the great exercises. Very motivating for training, thank you😊👍
Brilliant Rozalia! All of the workouts are timed so you can do as many reps as you feel you can at own pace. Particularly at beginning try to focus on technique rather than reps then you will progress!!💓
I did this one again. Please do more core workouts. Core strength is so important and it’s hard to find a core specific workout. Thanks!!
I didn't have anything scheduled for today and I ended up doing this😅
I did my 3 mins in 2 parts... 1.45mins & 1.15mins with a 5sec break in between... Felt the burn today the most!
Just absolutely look forward to ur workouts every single day!
Thank you Caroline😘🤗
Excellent Sun Chi!! 👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼
Me encanto💯.gracias caroline💋🇦🇷
Thank you Mel!! Go for it!!💓
Add-on after my second round of PYRAMID SERIES Day 1! Excellent! Thanks, Caroline!
Great core burn girl! 🔥 Wowzers! Used this a s a finisher to your older 25 minute shoulder only workout and boy were our shoulders & core on fire during the plank! I had to drop early but the hubby held it! Thanks so much girl! 💕
Excellent Bethany!! 💪💪🔥🔥🔥yes after upper body you definitely feel the plank more... same with lower body and tomorrow is lunges!!🤩💓👊🏼
Love ur videos. They r short and sweet AND EFFECTIVE 🙂
Excellent Simone!! And that’s exactly how training can be!! Short and sweet but very challenging!!! Do love a wee hour one too though!! 👊🏼
Me encanta iniciar el día con tus rutinas, me motivas a ejercitarme!! Saludos
Thank you Ely!! Keep up the super training!! 🤩🤩🤩🤩👊🏼💓
Felt ever muscle working! And the 3 minute plank 😳 I nailed it yesterday, were just trying it out, but did not accomplish 3 min - only 2 min 36 sec
Stoped and did the rest! Wouldn't give up!
Thank you for another amazing workout 🤗🔥💪
Excellent Tinette!! That’s it!! Just make a mental note you dropped once then next time try to last that bit longer before you drop!!💓💓💓👊🏼
I just started doing your workouts a couple weeks ago and they're absolute killers! You're a beast! Keep them coming, wonder woman 💪
I finished Epic so now trying some of your earlier workouts. All great. I just did your 30 minute chest and tricep workout before doing this one. I am so pleased I was able to do the 3 minute plank, arms were shaking but I did it. Woohoo. Getting stronger.
Hi, I´m watching your videos from Mexico, I absolutely love them because It´s a challenge for me every day, I feel stronger and burn calories. My favorites are Strong and lean, because I like to do low impact. I love the image of your videos, clean, easy to follow, you are great!!
Thank you for all of your great workouts! I do many of them every week!
Loved this !havent worked out because of a shoulder tear and tendonitis but can do this no problem.
Wow! 3 min. plank challenge🥵 Done, Caroline, done!!
👏🏻👏🏻👊🏼👊🏼👊🏼👊🏼👊🏼excellent Slott!!! 👊🏼👊🏼👊🏼
You are my new favorite, glad found your channel few days ago! Love your abs workout and strength training. Love the plank variation the best! Thank you and stay healthy 🙏💪
I will do this tomorrow and 3 min plank of course💪💪
Thank you Caroline💜
Excellent Nikolina!! I know you will give it 100%! Cx
@@CarolineGirvan Done..🥵🥵
Thank you❤
OBLIQUES ON FIRE🔥🔥 quick workout but you feel it🥰💥
Love this! Right into it. Also Caroline your coordination is ON POINT ma'am! 😍
Awesome!! Go for it!!🔥🔥🔥💓👊🏼
Nice and quick workout. And happy I made it throughout the 3 min plank. Nog time to celebrate it. 🥂
💓💓💓
Enjoyed the workout. Short enough to fit in between other activities. Today as a part of the lunch break.
Thank you Caroline Girvan ❤️I will do it ❤️
Excellent Danny!! Definitely a core tightener!!👊🏼
@@CarolineGirvan great❤️
What a great workout...love your channel Caroline 💚
Aw thank you!!!🤩🤩💓💓💓👊🏼👊🏼
Loved this workout! Awesome trainer you are, Caroline. ❤️💪❤️
Aw thank you! 3 minute plank week!! I won’t forget about the 3.30 on Friday this time!😳🤩🤩🤩
Oh jeez! That was tough! Only managed 1:40 of the plank at the end. Feeling it this morning. Good workout though! Love, love, love, your workouts Caroline 💚
Excellent Nina!! Definitely a tough plank after those weight bearing exercise on the arms!! Well done!! 💓💓👊🏼
I loved this workout it hit just at the right places. Will add this workout in my routine. ❤❤❤
Excellent Nimisha!! Slow and focused!! Well done!! 👊🏼👊🏼👊🏼👊🏼🤩
I am loving your all workout caroline❤❤lots of love for you😍
Thank you Shreya!! Thrilled you train with the variety!! 💓
I did it and I feel good. Thank you
Brilliant Andrzej!! Happy Friday!! Cx
I'm in love with all of your workouts Caroline🥰🥰🥰🥰
Thank you Reema! You obviously like a challenge and train hard!!👊🏼👊🏼👊🏼💓
I only made it to 1:33 on the plank but I’ll keep trying!
Just did this, EXCELLENT I´M SO HAPPY WE´RE STARTING EPIC HEAT!
Will doing this workout tomorrow , after I’m finished my routine workout at home done , and followed by plank week . 😘🥰❤️💕❤️💕
Brilliant Panadda!! 💓💓
Thank you for this quick and efficient traning. The 3 min plank is hard, but so motivating 😉
YOU ARE SIMPLY THE BEST CAROLINE!!! PLEASE do more ABS workout 💪
Yeii!! Very powerful and fun 🤘🏻❣️🥰🌻. Loved it as usual. Thxs!
Brilliant Lissett!! and well done!! 🤩🤩🤩💓👊🏼
Perfect workout 👌👌👌👍👍👍
Omg I was not expecting that 3 min plank challenge at the end 😍💕🔥🔥🔥proud of myself for doing the whole three minutes 😍
Wow Moriah!! Way to go!!! 👊🏼👊🏼👊🏼👊🏼👊🏼🔥💓
What a work out! Here’s why I loved it 😍😍1. Works my abs like mad 😍😍2. Looks achievable and it is... but don’t be lulled it still takes effort and focus to complete 😍😍3. CG makes it look effortless (inspiration) 😍😍4. Gotta love a outfit, flower, subtitle colour combo! Thanks CG for the Monday abs focus ❤️🥵💪🏻
Brilliant Heather!! Love your feedback!!💓💓💓 absolutely... and every workout can be made easier so it’s up to you to really push that bit further... like bring that knee down in lunge if you can, or reach further in the crunch if you can!!🤩
I see you paddle board! I love paddle boarding on holiday so much!! 💓
Hi - New to you and agree - love your workouts. I'm 72 and did the 3 minute plank no problem
The best workouts on youtube 😍 love you ahahaha 🤩
GRRRRRREAT workout caroline.🙂 I even did the 3 minute plank on full both hands..Very challenging 💪❤
This is intense! Whew! I love it!
done after the full body :) Now I am done for today. Thank you for great workouts and music :)
Wahooooo! When it comes to getting it done...I can always count on you!! Thanks for the push 💪 You killed it again 👏
Brilliant Lisa!! Just wondering if you took before pictures lately as all this training!!? But even gauging your strength will show the progress!💓
THIS WAS VERY CHALLENGING ESP AT THE LAST PART. I LOVE IT
Was super demotivated today! But squeezed this workout in. I can see some definitions already. ❤
Excellent Aida!! Wonderful when you feel the strength you have worked for and also the changes in your definition!! Well done.. all down to your sheer hard work!! 💓
💣🔥Boom.... yet another fab ab workout, the plank killed me in the end, felt like it was never going to end...😂
Excellent Samantha!!! 👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼
Caroline still I’m loving your workouts - I’ll mix n match to suit my day! 🙌 Liked the plank challenge 🤙 keep up the great content ❤️
Excelente los ejercicios 💪💪
Thank you Rossana!! 🤩🤩🤩🤩
Done!💪🇧🇷✔️
Awesome workout, Caroline, love your workouts!
Thank you Chris! I’m sure you will smash it!👊🏼
Caroline Girvan not as well as you but I’ll do my best!