Bootcamp: 9-Minute Core Workout

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About this Workout
This workout is part of SparkPeople's 7-Day Bootcamp Workout plan. Coach Nicole has created an easy-to-follow core workout that you can do anywhere without any equipment. These targeted exercises (plus stretches) will help you develop tighter and firmer muscles over time. Free of complex choreography, this workout is appropriate for people of many different fitness levels and abilities.
  • Length: 9 minutes
  • Equipment: Mat (optional)
  • Type of Workout: Strength training (toning) & flexibility
  • Muscles Worked: Abs, obliques, lower back, hips
  • Fitness Level: Beginner to advanced
  • Impact: No impact
  • Safety Precautions: When lying on your back, keep your back flat on the mat without letting it arch up.

Member Comments

  • And on to Week Two. - 2/7/2016 1:31:28 PM
  • Love this ab challenge. I do it every other dayllll - 2/2/2016 9:53:49 PM
  • Oh my gosh, what a burn....I feel 10 lbs lighter already:) Definitely, will be doing this workout often. - 1/29/2016 9:59:52 PM
  • Oh my gosh, what a burn....I feel 10 lbs lighter already:) - 1/29/2016 9:58:29 PM
  • Really tough one. Wish this was 10 minutes long to go with my 10 minute a day streak. Had to do it twice. - 1/7/2016 11:08:37 PM
  • oh my goodness, I will be doing this one DAILY ! I am big in the middle and really feel the burn ! Thanks Coach ! - 8/9/2015 10:32:54 AM
  • I'm not sure I should even try this as I have had a whiplash injury. Any thoughts Coach Nicole? Some modifications for me perhaps? - 7/14/2015 6:40:32 AM
  • This one was a bit challenging for me, but did it twice. Through out this 7 day challenge I have found out that my lower section is weaker than my upper section. Will have to work at even them out. - 7/7/2015 7:41:13 AM
  • Short but effective as you can feel the burn - 6/6/2015 7:48:45 PM
  • This was a good one for me as I can't do Supermans at all. I can barely lift my head. - 6/4/2015 10:08:17 PM
  • the superman and planks are very difficult for me. Not my core, but my shoulder and my lower back My insides feeling like they're being crushed when I do the superman :/ It must because all my weight is in my stomach or I am not doing it right. I'm going to have to look this up a bit more. - 5/24/2015 11:03:08 AM
  • I tried to do this video this morning and there was a commercial at the beginning that kept freezing up. I eventually gave up and did the printed version instead - fortunately I have done this one before so I was familiar with the moves. I know that Spark People is a free site and dependent on advertising but lately I feel that the popups, commercials and sponsored content are overtaking the legitimate information. - 4/16/2015 2:06:22 PM
  • Finished week 1 Day 7 and I am so happy I pulled through the first week. The core exercises was very challenging and I do feel a change in my body. I did 45 minutes of cardio today - 4/7/2015 8:00:29 PM
  • This is definitely the hardest for me. But why isn't today 10 minutes when we have no cardio required. Still have to do another video to keep streak going, - 1/14/2015 10:27:16 PM
  • That was the toughest of all for me to do - 1/7/2015 10:46:10 PM