If your daily routine seems to be too busy, then finding time for a full workout can be quite a challenge. However, developing a strong core doesn’t always call for 30 minutes of floor crunches or a visit to the gym. Not to mention, that in fact, only five minutes will be enough to mobilize your upper, lower, and middle abs, maintain balance, and improve your movement capability in everyday activities.
Whether it is going upstairs, getting your groceries, or keeping the correct posture while at your desk not for a few minutes but for long hours, your core is always at work. It is the connector of your body and holds you upright, also called a stabilizer, in all of your movements. This brief core workout is created to engage these essential muscles to your limits by using only your body weight—no bells, bands, and most importantly none of those made-up excuses.
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Why Core Training Is Not Only a Six-Pack Issue
People tend to use “core” and “abs” interchangeably as though they are the same, but there is a lot more to the core than having a six-pack. Your core muscles include the innermost like transverse abdominis, obliques, and the lower back, as well as the glutes. All of them are responsible for your stability and ease of movement, whether you are involved in lifting weights or doing activities around the house and thus performing efficiently.
Core strengthening is vital as it can help improve one’s balance, relieve one’s spine of pain, and prevent one’s body from getting injured. Moreover, in the case that you want your abdominal muscles to be visible, on and on training your core muscles as well as bringing a lot of foods to consumptions that aid in that, and not to forget the whole-body workouts, will significantly help in accomplishing this end.
A Quick Workout for Your Core Area: 5 Minutes Only and Anywhere
A series of five exercises are being performed in a circuit pattern as part of this regular exercise. Each of the exercises lasts for 40 seconds with 20 seconds to rest in between. It is within your power whether you want to do the entire exercise one time only for a quick blast of your core or repeat it for three to five more times of a more intense workout.
You’ll need: A yoga mat or a soft floor space and no lifting weights.
1. Plank Shoulder Taps
Position yourself firmly in a high plank with your shoulders aligned over your wrists. First of all, use your right hand to tap your left shoulder, then your left hand to tap your right shoulder. Keep your hips steady and your core contracted—try not to move too much from one side to the other.
2. Flutter Kicks
Lie on your back, your hands should be at your back, under the hips, for flexibility. Raise your legs about an inch from the ground and then start kicking fast and small up and down with your legs. Make sure to keep your lower back flat against the ground to avoid pain in that region.
3. Bicycle Crunches
Lie on the ground and lift your knees up to a position at a right angle with your torso. Place one hand on the back of your head. You start by straightening your right leg, naturally, twisting your upper body to touch your left knee with your right elbow. Then, keep moving back and forth. Do it slowly but with strength—don’t focus on the speed because it’s not the main idea of the exercise.
4. Straight-Leg Sit-Ups
Your legs should stay flat on the floor, reach towards your feet and continue stretching your arms. Contract your core and gradually come up to a sitting position, simultaneously, reaching your hands beyond your toes. In the same way, lower your body, slowly, and maintain the control. For an additional level of difficulty, carry a light object overhead.
5. Hollow Body Hold
First, lie down on your back and then raise your feet up and your arms off the floor so your body is curved a little bit like a boat. Keep your hips and feet elevated and press your lower back against the floor. Stay in that position but never break your form.
How to Get the Most Out of This Routine
The key to getting the best results from a short workout is, first and foremost, to have intensity and right form. Be conscious and focused with every movement, and be accurate with your execution. Don’t mindlessly perform the exercises—contract your core, breath intentionally, and, if necessary, decrease the pace. If you’re a beginner to these exercises, you can even do only one round which will be a great starting point. As you get stronger, aim to complete two to three rounds with a minute of rest between each.
If you are doing exercise after a long day or you have to add something at the end of a strength or cardio session, this core-focused finisher really is a good idea since it is smart and time-efficient.
It’s totally possible to have a strong center of the body without expensive equipment, a personal trainer, or an hour-long routine. If you insist on doing only a 5-minute core workout every day, you will get the results you want, and maybe even better. Of course, a workout mat and the weight of your body will be enough for you to not only grow abs, but also, maintain an excellent posture, and enhance your body balance while you are spending your time more effectively than scrolling Instagram.
