Happy Workout Wednesday! I have my Lorna Jane “Happy” tank on so let’s do a 5 minute core workout you can do ANYWHERE! That’s been the theme of the workouts this month in case you hadn’t noticed. No equipment needed! Honestly I don’t spend a lot of time working my abs, I really don’t think you need to. Frankly 5-10 minutes is the max I generally spend, and that’s usually about twice a week. The full workout video is below, but don’t forget to check out my YouTube channel for more workout videos. I’m uploading twice a week right now: Mondays is dedicated to Meatless Monday so food, recipes etc, and Wednesday’s is for workouts, fitness etc. Hoping that in June I can add Friday into the mix with general life stuff, Q&A, reviews, and more.
5 Minute Core Workout
So this Core Workout features 4 exercises and should take 5 minutes to complete two sets. Again, you don’t need to be spending forever on crunches and planks. I cannot emphasize this enough. It’s great to have a strong core BUT remember that you CANNOT spot reduce fat. Doing crunches won’t eliminate “belly fat” no matter what the marketing bullshit tries to tell you. Ok so that said, let’s get to it…
CRUNCH: The basic, but it’s a good warm up for the abs and honestly it’s a staple in most of my fitness classes as it’s something most people can do so they feel successful. That’s a key component of fitness, you need to feel successful, and celebrate those successes! So lie back with the knees bent and the feet on the floor. Take the fingertips to the temples. Keeping the elbows opened wide lift the head and shoulders away from the floor as you exhale. Lowering down as you inhale. 10 reps of this exercise.
OBLIQUE CRUNCH: Similar action to the crunch but time to get the twisty muscles of the obliques involved. This is a full ab muscle workout afterall! Staying in that same crunch position tale the left ankle across the right knee. Try to keep the left knee out to the side. Lift the right shoulder towards the left knee and return to the starting position. Again exhale as you come across, inhale as you release down. 10 reps each side.
PLANK: Seems like yesterday that I taught a workshop on planks in England with this pioneering plank move (it was 16 years ago!), and now pretty much everyone knows what a plank is! How times change. Anyway set up face down on the ground, with the elbows under the shoulders, with the forearms on the floor, and the feet shoulder width apart. Lift the hips and knees away from the floor bringing the hips level with the shoulders. DO NOT drop the hips. It’s better to have the hips a little higher than the shoulders rather than drop the hips too low. Hold this for 45-60 seconds. Option: In the video I also show you a harder version so remember to check that out!
RUSSIAN TWIST: Time to sit down, kinda. So sitting on your butt, knees bent feet on the floor. Extend the torso back so the chest is behind the hips. Then making a fist with both hands take the hands from the right hip and twist over to the left hip. 10 reps total (right/left counts as one rep). Want more of challenge? Lift the feet off the floor. I show this version in the video.
For the full workout, you repeat this twice. It should take about 5 minutes. This core workout is great to add onto the end of a strength or cardio workout.
Question:
How often do you work your core?
Steph Jenssen
That tank is so cute! I love how quick & efficient this workout is – going to be easy to work this into my schedule 🙂
Di Hickman
I have quite the collection of workout tanks now 😉
Stacey Stegg
I need 5 minute workouts, as I working out in a regular seems to never happen. I have plans though for changes to come!
Di Hickman
Great news Stacey! I will have more workouts coming!
Nikki
I love this time-efficient workout series! Especially the workout anywhere part.
Di Hickman
Totally! I am planning a series on body weight workouts this month!
HilLesha O'Nan
It’s true that you can’t spot reduce problematic areas, but these core exercises can help decrease overall body fat. Thanks for sharing!
Di Hickman
true!
Mimi B
Oh gosh, I never work my core. I haven’t exercised for a long time. It would be great to incorporate into one of my breaks at work. Working from home has made me extremely inactive. I’ll try these out!
Di Hickman
Start out slow Mimi, 5 minutes a day, and work up from there! Fitness is important for health!
Toni
Five minute workouts are the best workouts! And my mid area could definitely use this one…lol.
Di Hickman
Aren’t they? Quick easy and over!
Teresa
What a fantastic workout. I definitely need to work out more often, and this seems like something I can actually feel comfortable trying. I’ll be giving it a shot!
Di Hickman
Great new Teresa!
Heather
I feel like I never work my core. After 3 c-sections, I am definitely in need of some help with my core. I think I will try this! Thanks for the short workout – I feel like sometimes that is all I can manage in a day!
Di Hickman
Me too heather, me too!
Ana De- Jesus
Because of my chronic back and muscle issues I find crunches and twists the hardest especially since I have a dislocated shoulder. What would you say is the best way to carry out the exercises?
Di Hickman
How the heck did you dislocate your shoulder?
crunches – feet down and place the hands on the knees to take load off the torso and abs, easier on the shoulder too!
twists – you can just take out the twist, or reduce the range of motion, so don’t come across as far.
As always though listen to your body!
Amanda Love
I personally don’t work out my core much these days because of my back problems. I do improvise on a few of the exercises however. Great core workout for those who need it.
Di Hickman
Back problems can make working the core tricky for sure, listen to your body!
Kaylene
I love this workout. I’m a busy mama, but even I have five minutes to fit in a quick workout!
Di Hickman
right! 5 minutes is better than zero minutes!
Rachel Langer
My goal for this week is to set a schedule for myself. Working many jobs and having a family is truly cutting into taking care of me time! I need to fit an easy and effective workout just like this into my day.
Di Hickman
totally! quick workouts are the key for a busy schedule!
Terri Steffes
This workout looks super effective. I would not be able to leave the floor after I do it. I’m bookmarking it for when I can actually do this!
Di Hickman
hehehe honestly the video shows you some modifications so check those out!
Dawn McAlexander
Oh, gosh! I wish I was able to this. I have some health issues that prevent me from doing it, but it looks great!
Di Hickman
hey pass it on to friends/family!
Toughcookiemommy
This core workout is awesome. I love that you can do it right at home since I hate going to the gym. It’s a great way to stay active and get that much needed exercise in every single day.
Di Hickman
Yep plus it’s core so you can do it anytime!
tp keane
I tried these just now and man do they ever get your abs engaged. Love it and will keep doing it.
Di Hickman
Great news! Glad you found they worked for you!
Robin Masshole Mommy
A good core workout is hard to find. I will try this one for sure. It sounds awesome.
Di Hickman
Thanks Robin! Please do try it!
Mary
Not bad. I actually enjoy doing these as is. How many times do you repeat these? Or do you just keep doing the circuit until you hit the 5 minute mark?
Di Hickman
Honestly your core doesn’t need much. Twice through is 5 minutes, if you have longer just repeat it. THough if you had longer I’d add in some cardio instead (see my other posts for those workouts!)