Keep your palm grounded as you open up to one side in the tall plank rotation.
Image Credit: LightFieldStudios/iStock/GettyImages Very few people have the schedule (and willpower) to spend hours and hours chiseling their abs. But a little bit each day adds up to big results. So skip the grueling workout and swap in this 5-minute daily body-weight core routine instead — all you need is a few feet of space.
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Try This 5-Minute Core Workout
Considering this workout is so short, make the most of the full five minutes. Creator of this workout and California-based physical therapist Jereme Schumacher, DPT, suggests you do each exercise for 45 seconds, followed by a 15-second rest before you continue to the next move.
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Move 1: Plank Knee Drive
Time
45 Sec
Activity
Body-Weight Workout
Region
Core
Start in a high plank with your hands under your shoulders and your body in a straight line from head to hips to heels. Drive your right knee up toward your right elbow, tapping it lightly if you have the mobility. Bring your right leg back to the starting position. Repeat on the opposite side. Alternate left and right.
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Move 2: Flutter Kick
Time
45 Sec
Activity
Body-Weight Workout
Region
Core
Begin lying on the floor with your arms at your sides, legs extended. Raise both of your legs about six inches off the floor. Holding your right leg in place, raise your left leg a foot or two toward the ceiling. Bring the left leg back to meet the right. Then, raise the right leg, holding the left in place. Alternate legs.
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Tip You can place your hands under your butt to make this exercise easier and give your back a little extra support, Schumacher says.
Related Reading Flutter Kicks Have Big Ab Benefits. Here’s How to Do Them for the Best Results
Move 3: Reverse Crunch
Time
45 Sec
Activity
Body-Weight Workout
Region
Core
Start lying on the ground with your arms at your sides, legs extended. Hover your feet about six inches off the ground. This is your starting position. Tuck your knees into your chest, then kick both feet up toward the ceiling, lifting your hips off the ground. Lower your hips back down and extend your legs back out and hovering above the ground.
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Tip Only raise your hips as high as is comfortable. Keep your arms at your sides, palms on the floor and use your hands for support as needed.
Move 4: Butterfly Sit-Up
Time
45 Sec
Activity
Body-Weight Workout
Region
Core
Start lying on the ground, arms at your sides. Bend your knees and bring your feet together, bottoms of your feet touching. Holding your legs in this position, perform a regular sit-up, bringing your torso to an upright position. Slowly lower back to the ground.
Show Instructions
Move 5: High Plank Rotation
Time
45 Sec
Activity
Body-Weight Workout
Region
Core
Start in a high plank, shoulders stacked over the palms and body in a straight line from head to hips to heels. Root your right palm into the ground and raise your left hand toward the ceiling, opening your body up to the left and pivoting on your feet. Reverse the motion and bring your left hand back to the starting position. Repeat on the right side, bringing your hand up to the ceiling. Continue alternating sides.
Show Instructions
Tip If you're struggling to maintain your balance, try spreading your feet wider apart, Schumacher suggests.
Related Reading The 5-Minute Daily Leg Workout
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Keep your palm grounded as you open up to one side in the tall plank rotation.
Image Credit: LightFieldStudios/iStock/GettyImages
Image Credit: LightFieldStudios/iStock/GettyImages
Time
45 Sec
Activity
Body-Weight Workout
Region
Core
Start in a high plank with your hands under your shoulders and your body in a straight line from head to hips to heels. Drive your right knee up toward your right elbow, tapping it lightly if you have the mobility. Bring your right leg back to the starting position. Repeat on the opposite side. Alternate left and right.
Show Instructions
Time
45 Sec
Activity
Body-Weight Workout
Region
Core
Begin lying on the floor with your arms at your sides, legs extended. Raise both of your legs about six inches off the floor. Holding your right leg in place, raise your left leg a foot or two toward the ceiling. Bring the left leg back to meet the right. Then, raise the right leg, holding the left in place. Alternate legs.
Show Instructions
You can place your hands under your butt to make this exercise easier and give your back a little extra support, Schumacher says.
Flutter Kicks Have Big Ab Benefits. Here’s How to Do Them for the Best Results
Start lying on the ground with your arms at your sides, legs extended. Hover your feet about six inches off the ground. This is your starting position. Tuck your knees into your chest, then kick both feet up toward the ceiling, lifting your hips off the ground. Lower your hips back down and extend your legs back out and hovering above the ground.
Show Instructions
Only raise your hips as high as is comfortable. Keep your arms at your sides, palms on the floor and use your hands for support as needed.
Start lying on the ground, arms at your sides. Bend your knees and bring your feet together, bottoms of your feet touching. Holding your legs in this position, perform a regular sit-up, bringing your torso to an upright position. Slowly lower back to the ground.
Show Instructions
Start in a high plank, shoulders stacked over the palms and body in a straight line from head to hips to heels. Root your right palm into the ground and raise your left hand toward the ceiling, opening your body up to the left and pivoting on your feet. Reverse the motion and bring your left hand back to the starting position. Repeat on the right side, bringing your hand up to the ceiling. Continue alternating sides.
Show Instructions
If you’re struggling to maintain your balance, try spreading your feet wider apart, Schumacher suggests.
The 5-Minute Daily Leg Workout
