5 minute abs and core workout at home
Builds core strength and defines abs - no equipment needed
Three exercises three times.
3
The Best 5 minute at home workout for your abs and core
Three exercises three times
Maintain an effective workout routine with three exercises, performed three times each. In this session, you’ll start by jogging to your chosen spot, then complete the three exercises three times.
Three sets:
Exercise One – Leg Raises
Exercise Two – Figure of Eight
Exercise Three – Leg Circles
Jog back home, and remember to stretch!
2
Are You Ready? Let’s Start
Hey guys, here’s my advice on how to execute each exercise with good technique.
Begin by lying flat on your back on a mat, ensuring there’s no gap between your lower back and the floor. Engage your core by pulling your belly button in, creating a firm connection with the ground.
Lift your legs straight up toward the ceiling, keeping your knees straight and toes pointed. Aim for a 90° angle between your legs and torso, maintaining tension through your knees.
Relax your shoulders and keep them firmly pressed against the floor. Extend your arms out to your sides for stability.
Slowly lower both legs together, pausing at various stages (45°, 90°, and 135° angles) to hold briefly before lowering further. This helps build core strength through controlled movement.
With your right leg kept straight and stable, slowly lower your left leg toward the floor. Raise it back up, then switch, lowering the right leg while keeping the left leg straight.
Figure of eight
- Repeat step 4 under Leg Raises.
- Keep both legs extended and slowly lower and raise both legs in a figure of eight motion.
Leg circles
- Repeat step 4 under Leg Raises.
- To finish, extend both legs and slowly lower and raise your legs in a circular motion. Keep your core tight throughout, and make the motion as controlled as possible.
RUN
Run Home & give those muscles a good stretch
If you’re new to fitness and prefer to start with walking, that’s totally okay! Gradually boost your pace and intensity as you feel stronger and more comfortable. Tag me in your results on Instagram @32.run.
Discover more with a PT session!
My clients have seen really great results in this core and abs at-home workout. If you need a more personalised exercise plan to improve your core strength, I offer personal training sessions tailored to your specific needs. Sessions can be held at my private gym in Southwark SE1 or at your home through online personal training sessions!
faq
abs and core workout
Why are abs workouts important?
Abs workouts strengthen your core, which stabilises your spine and pelvis, improving posture, balance, and overall stability. Strong core muscles also help reduce the risk of back pain and injury, making them crucial beyond aesthetics.
Why does this abs workout not include sit-ups?
Sit-ups can strain the neck and often don’t engage the full core effectively, focusing mainly on the front abs and leaving out deeper muscles. Exercises like leg raises, figure of eights, and leg circles engage more core muscles for a safer, more effective workout.
What are the benefits of leg raises in a core workout?
Leg raises strengthen lower abs, hip flexors, and stabilise your pelvis. This exercise is excellent for engaging the deep core muscles, which are essential for spine support and core stability.
How do figure of eight leg motions help in an abs workout?
The figure of eight motion engages the entire core, especially the obliques, which support side-to-side movement. It enhances core control, stability, and helps create a strong foundation for other exercises.
Why add leg circles to a core workout?
Leg circles build endurance and strength in the lower abs, hip flexors, and obliques. They also improve hip mobility and control, which contribute to a balanced and functional core.
How can I tell if I’m doing these exercises correctly?
Focus on keeping your back pressed to the floor, engaging your core, and moving in a controlled, steady manner. Avoid letting your back arch or relying on momentum for the movement.
If you loved this workout, don’t forget to like and subscribe!
Get the word out and share this workout with your friends! Join our YouTube community for more inspiring workout videos.