{"id":7,"title":"Core","slug":"core","created_at":"2026-01-20 08:00:18","updated_at":"2026-01-20 08:00:18","created_by":1,"updated_by":1,"videos":[{"id":10,"publisher_id":8,"video_id":"svdPTfOpAyQ","title":"10 minute six pack abs for total beginners (no equipment)","description":"10-minute beginner ab workout to strengthen your core, improve stability, and tone your abs. Quick, no-equipment routine perfect for home or small spaces.","length":12,"published_at":"2020-08-17","created_by":1,"updated_by":1,"created_at":"2026-01-20 09:11:49","updated_at":"2026-02-05 12:47:56","start_time":null,"content":"

Crunches<\/h3>\n
Time: 30 seconds<\/p>\n
Lie on your back with feet flat on the floor and fingertips by your ears. Lift your shoulders off the ground while pressing your lower back into the floor. Focus on controlled movements to engage your upper abs.<\/p>\n\n

Leg-Up Crunches<\/h3>\n
Time: 30 seconds<\/p>\n
Keep your legs bent at a 90-degree angle with feet lifted. Press your lower back into the floor and crunch upward, lifting your shoulder blades. This targets the lower abs while maintaining spinal alignment.<\/p>\n\n

Toe Touches<\/h3>\n
Time: 30 seconds<\/p>\n
Lie flat with arms reaching toward your toes. Lift your shoulder blades and reach toward either foot, keeping your core engaged. This exercise strengthens the upper abs and improves flexibility.<\/p>\n\n

Dead Bugs<\/h3>\n
Time: 30 seconds<\/p>\n
Lie on your back with arms straight up and legs at 90 degrees. Extend opposite arm and leg while pressing your lower back into the floor, then return. Modify by keeping knees bent if needed. Strengthens core stability.<\/p>\n\n

Leg Drops<\/h3>\n
Time: 30 seconds<\/p>\n
Lie on your back with legs extended or bent and fingertips under your glutes. Lower legs toward the floor, then lift back up while keeping your lower back pressed down. This targets the lower abs safely.<\/p>\n\n

Mountain Climbers<\/h3>\n
Time: 30 seconds<\/p>\n
In a high plank position, bring knees toward your chest alternately while keeping your body in a straight line. Focus on controlled movement and engage the core throughout. Builds endurance and strengthens the abs.<\/p>\n\n

Elbow Plank \/ Hip Dips<\/h3>\n
Time: 30 seconds<\/p>\n
Hold a plank on your elbows with your body in a straight line. Optionally, add gentle hip dips for more intensity. Keeps the core engaged and strengthens overall abdominal muscles.<\/p>\n\n

Russian Twists<\/h3>\n
Time: 30 seconds<\/p>\n
Sit with heels on the floor or elevated for more difficulty. Twist your torso side to side, touching fingertips to the floor beside you. This exercise engages obliques and improves rotational core strength.<\/p>\n\n

One-Leg Leg Drops<\/h3>\n
Time: 30 seconds<\/p>\n
Lie on your back with knees bent. Extend one leg at a time, lowering toward the floor while keeping your lower back pressed down. Switch legs. This focuses on the lower abs and improves core control.<\/p>\n\n

Hip Ups<\/h3>\n
Time: 30 seconds<\/p>\n
Lie on your back with bent legs and drive your hips upward using your abs, not momentum. Keep movements controlled. Strengthens the lower abs and stabilizes the pelvis.<\/p>\n\n

Tabletop Crunches<\/h3>\n
Time: 30 seconds<\/p>\n
Lie on your back with bent knees and arms reaching overhead. Crunch upward and reach your fingertips underneath your legs. Keep your gaze toward the ceiling. Engages upper and lower abs simultaneously.<\/p>\n\n

High Plank Hold \/ Hip Dips<\/h3>\n
Time: 30 seconds<\/p>\n
Finish in a high plank with body in a straight line. Hold steady or add controlled hip dips. Strengthens the entire core and improves stability.<\/p>","summary":"This 10-minute beginner ab workout strengthens your entire core, tones your abs, and improves stability. Designed for all fitness levels, it\u2019s quick, effective, and requires no equipment, making it easy to follow at home or anywhere you have space.","publisher":{"id":8,"title":"MadFit","slug":"madfit","channel_id":"@MadFit","started_at":"2018-02-03"},"tags":[{"id":7,"title":"Core"},{"id":8,"title":"Full Body"},{"id":5,"title":"Strength"}]},{"id":11,"publisher_id":9,"video_id":"QDUklXQJ_6E","title":"Beginner AB workout | Easy follow along home workout!","description":"Do this 10 Minute BEGINNER AB WORKOUT daily! Follow along with me in this easy home workout routine.","length":11,"published_at":"2020-08-04","created_by":1,"updated_by":1,"created_at":"2026-01-20 09:14:54","updated_at":"2026-01-20 09:14:54","start_time":null,"content":null,"summary":null,"publisher":{"id":9,"title":"Midas Movement","slug":"midas-movement","channel_id":"@midasmvmt","started_at":"2014-02-05"},"tags":[{"id":7,"title":"Core"},{"id":5,"title":"Strength"}]},{"id":16,"publisher_id":10,"video_id":"AwianwITUWs","title":"The most important push up you'll ever do","description":null,"length":8,"published_at":"2019-08-11","created_by":1,"updated_by":1,"created_at":"2026-01-20 10:07:15","updated_at":"2026-01-20 10:07:15","start_time":null,"content":null,"summary":null,"publisher":{"id":10,"title":"TappBrothers","slug":"tappbrothers","channel_id":"@TappBrothers","started_at":"2009-12-07"},"tags":[{"id":7,"title":"Core"},{"id":5,"title":"Strength"}]},{"id":20,"publisher_id":13,"video_id":"tZkvO2QRYyg","title":"Workout for lazy people","description":"This is a fitness routine for lazy people. If you hate working out, these exercises are for you!","length":12,"published_at":"2017-08-04","created_by":1,"updated_by":1,"created_at":"2026-01-20 10:27:20","updated_at":"2026-01-20 10:27:20","start_time":null,"content":null,"summary":null,"publisher":{"id":13,"title":"ZacharyFiorido","slug":"zacharyfiorido","channel_id":"@ZacharyFiorido","started_at":"2010-12-03"},"tags":[{"id":7,"title":"Core"},{"id":5,"title":"Strength"}]},{"id":21,"publisher_id":10,"video_id":"z_SnQAWmWk8","title":"Most important AB exercise you'll ever do","description":null,"length":8,"published_at":"2016-11-17","created_by":1,"updated_by":1,"created_at":"2026-01-20 10:29:17","updated_at":"2026-01-20 10:29:17","start_time":null,"content":null,"summary":null,"publisher":{"id":10,"title":"TappBrothers","slug":"tappbrothers","channel_id":"@TappBrothers","started_at":"2009-12-07"},"tags":[{"id":7,"title":"Core"},{"id":5,"title":"Strength"}]},{"id":22,"publisher_id":10,"video_id":"hf4lYSg1XpI","title":"Do these 5 exercises every morning - 5 minute mobility & stretch routine","description":"A quick morning exercise session is great to start your day. A simple exercise routine can get your blood circulating to wake you up and set the tone for the rest of the day.","length":8,"published_at":"2015-05-19","created_by":1,"updated_by":1,"created_at":"2026-01-20 10:36:33","updated_at":"2026-01-20 10:36:33","start_time":null,"content":null,"summary":null,"publisher":{"id":10,"title":"TappBrothers","slug":"tappbrothers","channel_id":"@TappBrothers","started_at":"2009-12-07"},"tags":[{"id":7,"title":"Core"},{"id":9,"title":"Flexibility"},{"id":5,"title":"Strength"}]},{"id":25,"publisher_id":5,"video_id":"6laKWa6UY4s","title":"8 minute back workout with dumbbells","description":"Attack your back in just 8 minutes with HASfit's Back Workout at home.","length":10,"published_at":"2012-10-13","created_by":1,"updated_by":1,"created_at":"2026-01-20 10:44:09","updated_at":"2026-01-20 10:47:28","start_time":null,"content":null,"summary":null,"publisher":{"id":5,"title":"HASfit","slug":"hasfit","channel_id":"@HASfit","started_at":"2007-07-12"},"tags":[{"id":7,"title":"Core"},{"id":5,"title":"Strength"}]},{"id":28,"publisher_id":5,"video_id":"-8AnVj7T8Q4","title":"10 minute leg workout exercises","description":"","length":12,"published_at":"2012-07-19","created_by":1,"updated_by":1,"created_at":"2026-01-20 10:52:58","updated_at":"2026-01-20 10:52:58","start_time":null,"content":null,"summary":null,"publisher":{"id":5,"title":"HASfit","slug":"hasfit","channel_id":"@HASfit","started_at":"2007-07-12"},"tags":[{"id":7,"title":"Core"},{"id":5,"title":"Strength"}]}]}

Crunches<\/h3>\nTime: 30 seconds<\/p>\nLie on your back with feet flat on the floor and fingertips by your ears. Lift your shoulders off the ground while pressing your lower back into the floor. Focus on controlled movements to engage your upper abs.<\/p>\n\n

Leg-Up Crunches<\/h3>\nTime: 30 seconds<\/p>\nKeep your legs bent at a 90-degree angle with feet lifted. Press your lower back into the floor and crunch upward, lifting your shoulder blades. This targets the lower abs while maintaining spinal alignment.<\/p>\n\n

Toe Touches<\/h3>\nTime: 30 seconds<\/p>\nLie flat with arms reaching toward your toes. Lift your shoulder blades and reach toward either foot, keeping your core engaged. This exercise strengthens the upper abs and improves flexibility.<\/p>\n\n

Dead Bugs<\/h3>\nTime: 30 seconds<\/p>\nLie on your back with arms straight up and legs at 90 degrees. Extend opposite arm and leg while pressing your lower back into the floor, then return. Modify by keeping knees bent if needed. Strengthens core stability.<\/p>\n\n

Leg Drops<\/h3>\nTime: 30 seconds<\/p>\nLie on your back with legs extended or bent and fingertips under your glutes. Lower legs toward the floor, then lift back up while keeping your lower back pressed down. This targets the lower abs safely.<\/p>\n\n

Mountain Climbers<\/h3>\nTime: 30 seconds<\/p>\nIn a high plank position, bring knees toward your chest alternately while keeping your body in a straight line. Focus on controlled movement and engage the core throughout. Builds endurance and strengthens the abs.<\/p>\n\n

Elbow Plank \/ Hip Dips<\/h3>\nTime: 30 seconds<\/p>\nHold a plank on your elbows with your body in a straight line. Optionally, add gentle hip dips for more intensity. Keeps the core engaged and strengthens overall abdominal muscles.<\/p>\n\n

Russian Twists<\/h3>\nTime: 30 seconds<\/p>\nSit with heels on the floor or elevated for more difficulty. Twist your torso side to side, touching fingertips to the floor beside you. This exercise engages obliques and improves rotational core strength.<\/p>\n\n

One-Leg Leg Drops<\/h3>\nTime: 30 seconds<\/p>\nLie on your back with knees bent. Extend one leg at a time, lowering toward the floor while keeping your lower back pressed down. Switch legs. This focuses on the lower abs and improves core control.<\/p>\n\n

Hip Ups<\/h3>\nTime: 30 seconds<\/p>\nLie on your back with bent legs and drive your hips upward using your abs, not momentum. Keep movements controlled. Strengthens the lower abs and stabilizes the pelvis.<\/p>\n\n

Tabletop Crunches<\/h3>\nTime: 30 seconds<\/p>\nLie on your back with bent knees and arms reaching overhead. Crunch upward and reach your fingertips underneath your legs. Keep your gaze toward the ceiling. Engages upper and lower abs simultaneously.<\/p>\n\n