Core workouts are not just about getting ripped abs.
Brandon Hultman a certified personal trainer, says that they help build strength and stability, which helps with posture and movement in general.He tells Fit&Well, The most important thing to do to protect your spine and move better in everything you do is to build a strong and functional midsection.
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You might like this: a woman does a high plank at home.
I would do this circuit if I only had five minutes and no equipment and wanted to build my core strength.
No planks or sit-ups. I’m a trainer, and these are the five moves I think all beginners should start doing to train their deep core.
You can do Hultman’s simple core workout at home, and it only takes five minutes.
He gives advice and changes the number of reps throughout, so this workout is worth a try whether you’re new to working out or have been doing strength training for a while.
The five-minute core workout:
There are three exercises in this workout that don’t need any equipment. You should only need to do one set of each exercise, and it should only take five minutes or less.
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If you work out more often, choose the higher number of reps or try to do two sets or as many as you can in five minutes.
Hultman says you should do this low-impact workout three to six times a week.
He says, It’s great as a daily core habit, a warm-up before strength training, or a finisher at the end of your workout.
What to read next: A couple works out together in a side plank position.
This is my all-time favorite 10-minute abs finisher for building 360 core strength. I’ve been training clients for almost 20 years.
A woman is lying on her back on a black exercise mat in a glute bridge position with a blue resistance band around her thighs.
Forget about abs; these are the core muscles we should all be working on to ease back pain and improve posture.
A trainer wants you to do this five-minute workout to help you move better and stand up straighter.
The workouts are:
- Dog bird
- Raise your side plank
- Scissor kick while lying down
1. Bird dog
YouTube How to Do Bird Dogs RightYouTube: How to do Bird Dogs right
Watch On Sets: 1-2 Reps: 8–10 on each side (12–15 on each side for advanced reps)
Benefits It protects the lower back and strengthens the core.
Put your hands under your shoulders and your knees under your hips and get on your hands and knees.
Get your core ready.
At the same time reach your right arm forward and your left leg back.
Keep your hips straight and don’t bend your back.
Take a short break, then go back to the beginning and do it again on the other side.
Trainer’s tip Take it slow. Not speed, but control is the goal.
2. Raise your side plank
YouTube How to do the Side Plank Hip Raise/Dip correctlyYouTube: How to do a proper Side Plank Hip Raise/Dip
Sets 1-2 10 reps on each side (15 reps on each side for advanced)
Pros It makes the obliques stronger and helps with stability on the sides.
Put your right elbow directly under your right shoulder and lie on your right side with your right forearm propped up.
One leg should be on top of the other.
Lift your hips so that your body is in a straight line.
Use your obliques the muscles on the sides of your torso to slowly lower your hips and then lift them back to the side plank position.
Trainer’s tip If side planks on your feet are too hard, keep your bottom knee on the floor.
3. Scissor kick while lying down
YouTube How to do Lying Scissor Kicks the Right Way
Watch On 1-2 Sets, 20-30 seconds (45 seconds for advanced)
Benefits Increases endurance in the lower abs and control of the hip flexors.
Put your hands by your sides and lie on your back with your legs straight.
Engage your core and gently press your lower back into the floor.
Keep your lower back pressed into the floor and lift both legs just off the ground.
If you can, keep your right leg straight as you lift it.
As you lift your left leg, lower your right leg.
For a while, keep lifting one leg and lowering the other.
Trainer tip If your lower back comes off the floor, lift your legs a little bit.
