5-Minute Core Workout
- Time
- 5:00
- Level
- All levels
- Equipment
- None.
Your core is more than your abs. It includes the sides of your trunk, the muscles along your spine, and your glutes — everything that keeps you steady when you lift, twist or carry.
This routine works all of it, with a mix of holds and slow moves. It is a good partner to the ab workout on alternate days.
Standing knee drives
Tall posture. Drive one knee up, brace, switch. Steady rhythm.
0:30
Next: Bird dog
The routine
- 30s
Standing knee drives
Tall posture. Drive one knee up, brace, switch. Steady rhythm.
- 30s
Bird dog
On hands and knees, reach opposite arm and leg. Hips stay level.
Easier: Move only the leg.
- 30s
Glute bridge
Feet flat, push through the heels, squeeze at the top.
- 30s
Dead bug
Low back stays on the floor the whole time.
- 30s
Forearm plank
Squeeze glutes and thighs. Breathe.
Easier: Knees down.
- 25s
Side plank (left)
Hips high.
Easier: Bottom knee down.
- 25s
Side plank (right)
Hips high.
Easier: Bottom knee down.
- 30s
Superman
Face down, lift chest and legs slightly. Hold, lower, repeat.
Easier: Lift arms only, then legs only.
- 30s
Russian twist
Lean back a little, rotate the chest side to side. Feet can stay down.
- 40s
Plank to downward dog
Push hips up and back from a plank, then return. Slow.
Tips
- Move slowly. A core exercise done fast usually becomes a momentum exercise.
Questions
What's the difference between a core workout and an ab workout?
An ab workout mostly targets the front of the trunk. A core workout also trains the sides, back and hips — the muscles that keep your spine stable.
Can I do this standing?
Only the first move. The rest use the floor, which lets the trunk work without your legs taking over.
Got another five minutes?
Why five minutes at a time works: movement snacks.