The most common excuse for not exercising: "I don't have enough time." Well, if you are short on time then this quick 5-minute core workout might be all you need to stay on track.
We’ve got great news for you: Exercise doesn’t have to take long.
Developing practical core strength doesn’t require 30-minute mindless ab routines. In fact, strong core muscles can come from short high-intensity ab workouts! Your exercises just got quicker.
You use your abs in the gym every day. When you squat, deadlift, bench or do other workouts, you’re engaging your core.
That’s why you don’t need to dedicate half an hour 3x a week to your abs—they’re already getting a workout each day as you exercise the rest of your body.
That said, though, it is nice to give them some focus and specific attention, and that’s why a short high-intensity killer ab workout is perfect for getting a solid core. Not only that, your core supports your back so say goodbye to back pain.
You get all the core-blasting focus you need in just a fraction of the time with the exercises we will show you.
Here is an example of a quick high-intensity ab workout:
The Best 5-Minute Ab Workout
This specific short ab workout is going to alternate between targeting your obliques and your lower core muscles. Follow us below as we take you through each 5-minute ab workout to get those abs pumping.
Killer Ab Workout Outline - Lower Abs And Obliques
Ready to get a workout in that doesn’t take long at all. Below we will highlight some of the best workouts you can do for your abs. Don’t worry. We won’t make you plank for 5 minutes.
Flutter Kicks – 30 seconds
The starting position is on your back with your legs straight out. Kick them up and down like if you were swimming. Keep them quick but deliberate. Don’t cheat yourself—make sure you tighten your core and focus on your abs contracting.
Bicycles – 30 seconds
You want to do these slow and precise. Don’t go for speed! Focus on extending your leg straight out in front of you and feeling that stretch and then rotating to exercise the muscles in the core.
Take your time when alternating your legs right and left. The alternation is part of the ab workout too, so don’t rush through the process.
6 inches – 30 seconds
Lie down on your back with arms to the side for this workout. Focus on tightening your core and keeping your legs straight and level. Lift them up 6 inches and hold for 30 seconds. If they shake a little, that’s okay, try to keep them in the same area. Continue this ab workout for 5 minutes.
Russian Twists – 30 seconds
Make sure you touch your hand down to the floor on either side. Get your full range of motion by twisting your core, not just rotating your arms from side to side.
Leg Raises – 30 seconds
Use your core to carry your legs up. Try not to swing them up, but focus on contracting your abs to bring them up.
The negative is just as important—lower your legs gracefully to the floor. Don’t just let them fall.
Bicycles – 30 seconds
Focus on your form here and stay strong throughout the set.
Toe touches – 30 seconds
Curl your body up and reach up as far as you can. If you can’t reach your toes, get as close as possible. If you can reach your toes, try going past them.
6 Inches – 60 seconds
Same as the 5-minute ab workout above, but try to hold your legs up for 60 seconds this time. Make sure you pull your abs in tight to support that lower back. If you want, put your hands behind your head, instead of out to the side.
Which ab workout is the best for your abs?
Studies have shown that the bicycle crunch is one of the most effective ab workouts that you can do. Why is that? The bicycle crunch works three of your major core muscle groups all at one time in one workout. The obliques are utilized as you turn from side to side. Your transverse abdominis (deep inner ab) gets a workout as you cycle like you would on your bike. Lifting your head engages your upper rectus abdominal muscles. Basically, the bicycle exercise is engaging your core three times over.
A Good Diet is Everything
Exercise is important for your fitness, but a healthy diet is also going to work wonders for your abs. Combine the exercise that we have shown you with some good nutrients to get the most out of your fitness regimen. Try to cook food at home.
Conclusion
If you’re starting out, do each 5-minute abs workout for as long as you can—then start again when the next activity begins.
As each week goes on, keep adding a couple of seconds to each 5-minute abs workout until you can do the complete workout without stopping. The exercises will be sure to burn your core and then maybe you could try a plank for 5 minutes.
Our team at The Fitness Tribe often collaborates together to produce content. Many times the content is not written by a single author, instead it is usually a team effort.