Core workouts are not just about getting visible abs. They play an important role in building overall strength and stability in the body. A strong core helps support proper posture and improves the way you move during daily activities.
According to certified personal trainer Brandon Hultman, the main goal of core training should be building a strong and functional midsection.
“A strong and functional core helps protect your spine and allows you to move more efficiently in everything you do.”
When your core muscles are strong, exercises like squats and deadlifts become easier to perform. It also improves posture, supports better exercise form, and lowers the chances of developing back pain.
Simple Five-Minute Core Workout
Brandon Hultman recommends a short and effective core workout that you can easily do at home without any equipment. The entire routine takes around five minutes and includes three exercises.
You only need to perform one set of each exercise. Take short breaks if needed. Beginners can start with the lower rep range, while experienced exercisers can increase the reps or complete two sets within five minutes.
He suggests doing this routine three to six times per week. It works well as a quick daily core session, a warm-up before strength training, or even as a finisher after a workout.
Bird Dog
Benefits: Improves core stability and helps support the lower back.
How to perform:
1. Start on your hands and knees with your hands directly under your shoulders and knees under your hips.
2. Tighten your core muscles to stabilize your body.
3. Extend your right arm forward while stretching your left leg backward at the same time.
4. Keep your hips level and avoid arching your lower back.
5. Pause briefly, then return to the starting position.
6. Repeat the movement on the opposite side.
Trainer Tip: Move slowly and focus on control rather than speed.
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Side Plank Raise
Benefits: Strengthens the oblique muscles and improves side-to-side core stability.
How to perform:
1. Lie on your right side and support your upper body on your right forearm.
2. Your elbow should be directly under your shoulder.
3. Stack your legs one on top of the other.
4. Lift your hips so your body forms a straight line from shoulders to feet.
5. Lower your hips slowly toward the floor.
6. Lift your hips back up to the plank position using your oblique muscles.
Trainer Tip: If the full side plank is too difficult, keep your bottom knee on the floor for support.
Lying Scissor Kick
Benefits: Builds endurance in the lower abdominal muscles and improves hip flexor control.
How to perform:
1. Lie flat on your back with your legs extended and your arms placed by your sides.
2. Engage your core and press your lower back gently into the floor.
3. Lift both legs slightly off the ground.
4. Raise your right leg upward while keeping it straight.
5. Lower the right leg as you lift the left leg.
6. Continue alternating your legs in a controlled scissor motion.
Trainer Tip: If your lower back begins to lift off the floor, raise your legs slightly higher to maintain proper form.
