5 Minute Core Workout
Keeping your core strong is an essential part of avoiding injuries as you age. In the most simple terms, our core strength comes from our abdominal muscles (abs).
We have 3 sets of abs*
Rectus abdominis - these are the “6-pack” muscles on the front of your body that cover the space from your ribs to your pelvis. These muscles help us to maintain good posture and assist with flexing our trunk forward.
Obliques (external and internal) - these are the abs on the side of your body. They allow you to twist your trunk and turn your body.
Transverse abdominis - these are your deep abdominal muscles. They stabilize your trunk and protect your low back when you walk or stand for long periods of time.
There are hundreds of possible core exercises that you could do but many of them can put you at risk of hurting your lower back or pulling your neck out of alignment.
The attached video includes 5 core exercises that strengthen your core muscles while also stretching your hips, shoulders and chest.
It’s a Tabata style workout, which means you do each exercise for 20 seconds, with 10 seconds between to transition. There are a total of 5 exercises and you do each one twice.
The exercises are:
Ab windshield wiper
Bridge hip raises
Deadbugs
Low plank
Prone (on stomach) shoulder lifts
If you work out regularly, this will be a relatively easy workout for you and will give you a good stretch while strengthening all of your core muscles.
If you want to make the exercises harder, do the workout as an EMOM (complete each exercise Every Minute On the Minute). You will still be done in 5 minutes but you won’t have any breaks between your movements.
You can also switch your low plank for a high plank mountain climber or burpees if you want to push yourself more, and/or do multiple sets of the exercises.
Action Steps:
Use the attached video or create your own 5 minute ab workout and keep your core strong and healthy.
Try to get your core workout done 3 - 4 times per week and notice the difference in your posture and strength.
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