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Core workouts are about much more than ripped abs. Certified personal trainers explain that they help build strength and stability, which supports posture and overall movement. Brandon Hultman.“Building a strong and functional midsection is of paramount importance to protecting your spine and moving optimally in everything you do,” he explains. fit and fine. “A strong core makes other exercises — like squats and deadlifts — easier, improves posture and form, and reduces the risk of back pain.” Hultman has a simple core routine you can do from the comfort of your own home — and it takes just five minutes. He provides thorough tips and modified rep counts, so whether you’re new to exercise or you’ve been strength training for a while, this workout is worth trying.
How to do a five-minute core workout
This no-equipment workout consists of three exercises. Do one set of each exercise, taking breaks as needed, and this should take a maximum of five minutes, but possibly less. If you’re a more experienced exerciser, choose a higher number of reps than the suggested reps or aim for two sets, or as many as you can manage in five minutes. Hultman recommends doing this low-impact workout three to six times per week. “It’s perfect as a daily core habit, a warm-up before strength training or a finisher at the end of your workout,” he says. The exercises are:
1. Bird Dog
Set: 1-2 Representative: 8-10 on each side (advanced reps: 12-15 on each side)benefits: Builds core stability and protects the lower back.
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Get on your hands and knees, placing your hands under your shoulders and your knees under your hips.
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Extend your right arm forward and your left leg back at the same time.
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Keep your hips square and avoid arching your lower back.
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Pause briefly, then return to the start and repeat on the other side.
Instructor Tip: Proceed slowly. The goal is control, not speed.
2. Side Plank Raise
Set: 1-2 Representative: 10 on each side (advanced reps: 15 on each side)benefits: strengthens the oblique And lateral stability is improved.
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Lie on your right side, raise your right arm, place your right elbow directly under your right shoulder, and place one foot on top of the other.
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Lift your hips up so that your body is in a straight line.
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Slowly lower your hips, then lift them back up into side plank position, using your obliques (the muscles on the side of the torso) to power the movement.
Instructor Tip: If side planks on your feet are too challenging, place your lower knee on the floor.
3. Scissoring by lying
Set: 1-2 Time: 20-30 seconds (advanced time: 45 seconds)benefits: Builds control over lower abdominal endurance and hip flexibility.
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Lie on your back with your legs extended and hands at your sides.
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Engage your core, pressing your lower back gently into the floor.
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Lift both legs slightly off the floor, keeping your lower back pressed to the floor the entire time.
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If possible, lift your right leg, keeping it straight.
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As you lift your left leg, lower your right leg as well.
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Continue raising one leg and lowering the other for some time.
Instructor Tip: If your lower back lifts off the floor, lift your legs slightly
