Building a strong core is essential for improving posture, reducing back pain, and enhancing overall movement. Certified personal trainer Brandon Hultman emphasizes that strengthening the midsection helps protect the spine and supports functional movements in daily life.
“A strong core is key to improving exercises like squats and deadlifts, enhancing posture, and preventing back pain,” he tells Fit&Well. Here’s a simple, no-equipment core routine that can be done at home in just five minutes.
5-Minute Core Workout Routine
This low-impact core routine consists of three exercises. Each exercise is performed for one set, with breaks as needed. A complete session should take no more than five minutes, and it’s suitable for both beginners and experienced individuals. For those with more experience, try performing two sets or adjusting the number of reps to suit your level. Hultman suggests doing this workout three to six times a week for optimal results.
It’s a quick and effective workout that can also serve as a warm-up before strength training or a cool-down after your regular workout.
Exercise 1: Bird Dog
Sets: 1-2 Reps: 8-10 per side (Advanced: 12-15 per side)
Benefits: Enhances core stability and safeguards the lower back.
- Start on your hands and knees, with your hands directly beneath your shoulders and your knees aligned under your hips.
- Brace your core and extend your right arm forward and left leg backward simultaneously.
- Keep your hips square and avoid arching your lower back.
- Pause briefly, then return to the starting position and repeat on the other side.
Trainer Tip: Move slowly to focus on control rather than speed.
Exercise 2: Side Plank Raise
Sets: 1-2 Reps: 10 per side (Advanced: 15 per side)
Benefits: Strengthens the obliques and improves lateral stability.
- Lie on your right side, with your right forearm directly under your shoulder, and your legs stacked one on top of the other.
- Lift your hips to form a straight line from your head to your feet.
- Slowly lower your hips, then raise them back up using your obliques.
Trainer Tip: If performing side planks on your feet is too difficult, you can modify the position by keeping your bottom knee on the floor.
Exercise 3: Lying Scissor Kick
Sets: 1-2 Time: 20-30 seconds (Advanced: 45 seconds)
Benefits: Builds lower abdominal strength and hip flexor control.
- Lie on your back with your legs extended and hands placed by your sides.
- Engage your core, pressing your lower back into the floor.
- Lift both legs slightly off the floor, keeping your lower back pressed against the floor.
- Raise your right leg while lowering your left, then alternate leg movements for the duration of the exercise.
Trainer Tip: If your lower back lifts off the floor, raise your legs slightly higher to maintain core engagement.
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Final Thoughts
This five-minute core workout is perfect for busy days and can easily be incorporated into your daily routine. Whether as a warm-up, a cool-down, or a standalone session, this routine will help you build a stronger, more functional core while improving posture and overall movement.
