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Got five minutes spare? Then you’ve got time to strengthen your core with this yoga teacher-approved abs workout.
It comes from certified yoga teacher Leanne Lent from fitness app Yoga-Go.
“What I like most about this workout is that it’s short, effective and easy to stick to, which makes it a great option for busy days or for people just getting started,” Lent tells Fit&Well.
“It’s also really versatile. You can add it to the start or end of a workout, or just do it on its own.
“For beginners, it’s a great way to build the habit [of regular exercise] without feeling overwhelmed. For more experienced movers, it’s a simple way to stay consistent with core work.”
That said, some elements of the workout are rather challenging, even for well-versed gym-goers, so Lent has explained how to scale some of the moves back.
“If you’re a beginner, one round is more than enough, especially if you’re focusing on good form and breathing through each rep,” she says. “Build up slowly so you’re not overdoing it or carrying unnecessary tension into other movements.”
If you’ve got more experience and want a bit more of a challenge, Lent says “you can repeat it two or three times as long as your technique stays solid.
“The goal isn’t to blast through it. It’s about quality over quantity.”
The five-minute core workout
The five moves
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Side plank march x 10 each side
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Side plank hip abduction x 10 each side
How to do the five-minute abs finisher, plus modifications
“You can do it as a quick standalone session or fit it around other strength or cardio days,” says Lent, adding that core muscles recover fairly quickly but they still need rest.
To make the flutter kicks, U abs and leg raises easier while still enjoying their benefits, Lent suggests bending your knees to shorten the range of motion.
“You can also keep your head down and just lift your legs slightly to take pressure off your neck and core,” she says.
For the side plank variations, Lent recommends starting on your knees instead of your feet.
“If the [side plank] marching or leg lifts [involved in the hip abduction exercise] feel like too much, just hold the side plank with control,” she says. “That alone is plenty for beginners.”
Regardless of the version you opt for, Lent says you want to feel “gentle core activation—not strain.
“You should be able to breathe steadily, keep your neck and shoulders relaxed, and move without pain. If that’s not the case, scale it back again until it feels more manageable.”