A trainer wants you to try this five-minute workout to improve deep core strength and stability

Core workouts are about more than ripped abs.

They help build strength and stability, which supports posture and overall movement explains certified personal trainer Brandon Hultman.

“Building a strong and functional midsection is what’s most important to protect your spine and move better in everything you do,” he tells Fit&Well.

“A strong core makes other exercises—like squats and deadlifts— easier, improves posture and form, and reduces the risk of back pain.”

Hultman has a simple core routine that you can do from the comfort of your home—and it takes just five minutes.

He offers tips and modified rep counts throughout, so whether you’re new to exercise or you have been strength training for a while, this workout is worth trying.

How to do the five-minute core workout

This no-equipment workout consists of three exercises. Do one set of each exercise, taking breaks as needed, and it should take a maximum of five minutes, but probably less.

If you’re a more experienced exerciser, opt for the higher number of reps suggested or aim for two sets, or however many you can manage in five minutes.

Hultman recommends doing this low-impact workout three to six times per week.

“It’s perfect as a daily core habit, a warm-up before strength training or a finisher at the end of your workout,” he says.

The exercises are:

1. Bird dog
2. Side plank raise
3. Lying scissor kick

1. Bird dog

How to do proper Bird Dogs - YouTube

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Sets: 1-2 Reps: 8-10 each side (advanced reps: 12-15 each side)

Benefits: Builds core stability and protects the lower back.

• Get on your hands and knees with your hands under your shoulders and your knees under your hips.
• Brace your core.
• Extend your right arm forward and your left leg back at the same time.
• Keep your hips square and avoid arching your lower back.
• Pause briefly, then return to the start and repeat on the other side.

Trainer tip: Move slowly. The goal is control, not speed.

2. Side plank raise

How to do proper Side Plank Hip Raise/Dip - YouTube

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Sets: 1-2 Reps: 10 each side (advanced reps: 15 each side)

Benefits: Strengthens the obliques and improves lateral stability.

• Lie on your right side, propped up on your right forearm, with your right elbow directly under your right shoulder, and with one leg on top of the other.
• Lift your hips so your body is in a straight line.
• Slowly lower your hips, then lift them back to the side plank position, using your obliques (the muscles on the side of your torso) to power the move.

Trainer tip: If side planks on your feet are too challenging, keep your bottom knee on the floor.

3. Lying scissor kick

How to do proper Lying Scissor Kicks - YouTube

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Sets: 1-2 Time: 20-30sec (advanced time: 45sec)

Benefits: Builds lower abdominal endurance and hip flexor control.

• Lie on your back with your legs extended, hands by your sides.
• Engage your core, gently pressing your lower back into the floor.
• Lift both legs just off the floor, keeping your lower back pressed into the floor throughout.
• Lift your right leg, keeping it straight if possible.
• Lower your right leg as you lift your left leg.
• Continue lifting one leg and lowering the other for time.

Trainer tip: If your lower back lifts off the floor, raise your legs slightly higher