Katie Austin’s 7-Minute Deep Core Workout Is the Perfect At-Home Routine

These moves offer a great way to improve both balance and stability.
Katie Austin poses in a long-sleeved shimmery blue dress and smiles for the camera.

Katie Austin.

Certified fitness trainer and health coach Katie Austin is our go-to resource for all things wellness around here. So, when the SI Swimsuit model published a quick core workout to her YouTube channel earlier this week, we immediately grabbed a yoga mat and got to work.

Austin’s new at-home workout allows users to work their core from just about anywhere, so whether you’re in the living room or on the go, the set offers a quick and effective routine.

“In these moves, you’re really going to hit that [transverse abdominis muscle], you’re going to feel great,” Austin explained of the deep core moves. “I love doing a lot of these moves because they don’t look very challenging if you’re not doing them, but if you’re doing them, you’re really feeling this.”

She advised users to focus on their breathing throughout the workout and to perform each move slowly in order for it to be most effective.

The seven-minute sequence included the following exercises, which Austin instructed performing consecutively for 35 seconds with a 15-second rest in between.

  • Toe taps
  • Hip bridges
  • Dead bugs
  • Reverse crunch
  • Reverse crunch to alternating single leg lower
  • Full body suitcase crunch
  • 100s
  • Hover plan knee taps
  • Bear plank (with three-second hold)

If you enjoy Austin’s deep core workout, consider downloading The Katie Austin App. The 30-year-old model and influencer’s fitness platform offers more than 300 at-home workout classes, as well as nutritional guidance, recipes and more. After a seven-day free trial, it starts at $9.99/month. Sign up here.

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Cara O’Bleness


Cara is a trending news writer/editor for Sports Illustrated Swimsuit. A passionate writer and editor with more than 10 years of experience in print and online media, she loves storytelling and believes that words have the power to change the world. Prior to joining the team, Cara worked as a writer and editor across a number of content verticals, including food, lifestyle, health and wellness, and small business and entrepreneurship. In her free time, Cara loves reading, spending time with her family and making her way through Michigan’s many microbreweries. She is a graduate of Michigan State University's School of Journalism.