There’s more to core exercises than just toned abs appearance.
According to certified personal trainer Brandon Hultman, they support posture and general movement by helping to develop strength and stability.
“What’s most important to protect your spine and move better in everything you do is building a strong and functional midsection,” he says to Fit&Well.
“A strong core makes other exercises—like squats and deadlifts—easy improves posture and form, and reduces the risk of back pain.” As a trainer, I think all beginners should begin training their deep core with these five exercises instead of planks or sit-ups.
You can perform Hultman’s straightforward five-minute core routine from the comfort of your home.
Whether you’re new to working out or have been strength training for a while, this workout is worthwhile because he provides advice and adjusted rep counts throughout.
How to perform the five-minute core exercise
There are three exercises in this no-equipment workout. It should take no more than five minutes to complete one set of each exercise, with breaks as needed.
If you’re a more seasoned exerciser, choose the recommended higher number of repetitions or try to complete two sets, or as many as you can in five minutes.
This low-impact exercise should be done three to six times a week, according to Hultman recommendation.
He says, “It’s ideal as a daily core habit, a warm-up before strength training, or a finisher at the end of your workout routine.”
What to read next: a woman performing a side plank at home on a yoga mat
A certified yoga instructor says, “It’s short, effective and a great option for busy days schedule.” She shares the five-minute core routine she uses when time is limited. The couple works out together in a side plank position. I’ve been training clients for almost 20 years, and this is my all-time favorite 10-minute abs finisher to build 360˚ core strength. This image shows a woman on her back on a black exercise mat in a glute bridge position with a blue resistance band around her thighs.
Forget about the abs these are the fundamental muscles that everyone should work out to improve posture and lessen back pain.
The exercises consist of:
- Dog Bird exercise
- Raising the side plank
- Scissor kick while lying
1. A bird dog
Benefits Protects the lower back and strengthens the core.
- Put yourself on your hands and knees, placing your knees beneath your hips and your hands beneath your shoulders.
- Get your core ready.
- Simultaneously extend your left leg back and your right arm forward.
- Avoid arching your lower back and maintain a square hip position.
- After a brief pause go back to the beginning and repeat on the opposite side.
Trainer advice Take your time. Control not speed is the aim.
2. Raising the side plank
Advantages Increases lateral stability and strengthens the obliques.
- With one leg on top of the other and your right elbow directly beneath your right shoulder lie on your right side with your right forearm supporting you.
- To align your body in a straight line, raise your hips.
- Using your obliques—the muscles on the side of your torso to propel the exercise, slowly lower your hips and then raise them back to the side plank position again.
Trainer advice Keep your lower knee on the ground if side planks on your feet are too difficult.
3. A scissor kick while lying
Benefits Increases hip flexor control and lower abdominal endurance.
- With your hands by your sides and your legs outstretched lie on your back.
- Gently press your lower back into the floor while using your core.
- Keeping your lower back firmly planted on the ground, raise both legs slightly off the ground slowly.
- Try to keep your right leg straight as you raise it upward.
- As you raise your left leg, lower your right leg slowly.
- For a while, keep raising one leg and lowering the other.
Trainer tip Lift your legs a little if your lower back lifts off the ground.
