52-year-old trainer Caroline Idiens' killer core routine strengthens her deep abdominal muscles.

Do you want to get a strong, firm abdomen but don't have the time? 52-year-old trainer Caroline Idiens's suggestion, which consists of a killer core workout in just 8 minutes a day, is probably for you. However, the exercises she suggests aren't easy or suitable for everyone.

Although the proposal is quite explosive, it's true that little by little, with determination and concentration, you'll be able to gain the physical fitness necessary to perform this core routine. It consists of 50-second abdominal positions with 10-second rests, and can be done at home. There's no more excuse to settle for a flabby stomach!

8-minute routine to practice anywhere

One of the advantages that thousands of people follow trainer Caroline Idiens for is that her proposals are clear, perfectly structured, quick to execute (they only take a few minutes a day) and can be carried out anywhere; there's no need to go to the gym or have a personal trainer nearby.

Regarding the 'killer core' routine, an 8-minute abdominal circuit, "my favorite for strengthening the deep muscles of the abdomen , toning in record time " as she defines it, the first exercise is called 'double crunch'.

How to start with this exercise? "It's an abdominal crunch that requires flexing your core and legs simultaneously , trying to bring your hands to your calves." Although Idiens does it every day with a 3-kilogram dumbbell in each hand, you can start doing it without any weight. Little by little, those who practice it will strengthen their abdominal muscles, from the rectus abdominis to the obliques, including the hip flexors.

Movements to activate the transverse abdominis

After the first 50 seconds of exercise, and having rested for 10 seconds, continue with a 'dead bug', which starts from the position of lying face up, with the legs bent 90º , the arms extended vertically and parallel, and the wrists facing each other.

The movement consists of extending one arm and the opposite leg simultaneously, destabilizing the position precisely to work the core. Again, the trainer suggests adding difficulty by holding weights in your hands.

Third, the leg scissor , alternating between both legs, straight and not touching the floor, with the shoulder blades, neck, and head raised off the floor. This exercise works the rectus and transverse abdominis muscles , as well as the endurance of the hip flexors.

Five more exercises, increasing in difficulty

In the fourth minute of the routine, the trainer suggests keeping your legs straight and together, sitting up with your back and trying to touch the opposite foot. Then, do 50 seconds of low plank with knee touches, resting your forearms on the mat and alternating touches with each knee without changing your posture.

Lying on your back with your arms behind your neck, we work the obliques by alternately bringing each elbow to the opposite knee. Increasing in difficulty, the penultimate movement is the so-called "jack knife," which consists of raising your arms and legs simultaneously in a "V" shape. It benefits core strength, quadriceps, glutes, outer hips, and arms.

Finally, the last minute of the 8-minute routine is done in a different position: on all fours. We raise our knees very low off the floor, trying to touch the opposite shoulder with each hand, forcing ourselves to shift weight to strengthen our core.