The 5-Minute Daily Core Workout

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.

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

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Time 45 Sec
Activity Body-Weight Workout
Region Core
  1. Start in a high plank with your hands under your shoulders and your body in a straight line from head to hips to heels.
  2. Drive your right knee up toward your right elbow, tapping it lightly if you have the mobility.
  3. Bring your right leg back to the starting position.
  4. Repeat on the opposite side.
  5. Alternate left and right.

Move 2: Flutter Kick

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Time 45 Sec
Activity Body-Weight Workout
Region Core
  1. Begin lying on the floor with your arms at your sides, legs extended.
  2. Raise both of your legs about six inches off the floor.
  3. Holding your right leg in place, raise your left leg a foot or two toward the ceiling.
  4. Bring the left leg back to meet the right.
  5. Then, raise the right leg, holding the left in place.
  6. Alternate legs.

Tip

You can place your hands under your butt to make this exercise easier and give your back a little extra support, Schumacher says.

Move 3: Reverse Crunch

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Time 45 Sec
Activity Body-Weight Workout
Region Core
  1. Start lying on the ground with your arms at your sides, legs extended.
  2. Hover your feet about six inches off the ground. This is your starting position.
  3. Tuck your knees into your chest, then kick both feet up toward the ceiling, lifting your hips off the ground.
  4. Lower your hips back down and extend your legs back out and hovering above the ground.

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

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Time 45 Sec
Activity Body-Weight Workout
Region Core
  1. Start lying on the ground, arms at your sides. Bend your knees and bring your feet together, bottoms of your feet touching.
  2. Holding your legs in this position, perform a regular sit-up, bringing your torso to an upright position.
  3. Slowly lower back to the ground.

Move 5: High Plank Rotation

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Time 45 Sec
Activity Body-Weight Workout
Region Core
  1. Start in a high plank, shoulders stacked over the palms and body in a straight line from head to hips to heels.
  2. 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.
  3. Reverse the motion and bring your left hand back to the starting position.
  4. Repeat on the right side, bringing your hand up to the ceiling.
  5. Continue alternating sides.

Tip

If you're struggling to maintain your balance, you can spread your feet wider, Schumacher suggests.

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