Short on time? Try this five-minute abs workout to build core strength from home

You don’t need an expensive gym membership, or to spend hours training each week, to build core strength.

Quick and easy, equipment-free workouts can help you fit movement into your day—even when you’re short on time.

“Consistency matters more than intensity,” fitness trainer Liam Hogan tells Fit&Well.

“Completing short workouts two to four times per week can help build confidence, routine, and long-term exercise habits without feeling overwhelming.”

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Hogan has designed a five-minute core workout for beginners that can be done anywhere, and without the need for any equipment.

“The focus is on building stability, improving posture and strengthening the core with exercises that are beginner-friendly,” says Hogan, who is head of fitness at VEYR, an AI-powered fitness app.

Try Hogan’s five-minute beginner-friendly abs workout below.

For more personalized workouts that are adapted based on your available time, equipment and environment, check out the VEYR fitness app.

How to do the five-minute abs workout

Hogan’s five-minute ab workout consists of four exercises with no equipment needed.

He recommends doing his routine two to four times per week, along with other strength training workouts.

The four exercises in this five-minute workout are:

1. Dead bug
2. Bird dog
3. Plank
4. Side plank

1. Dead bug

Reps: 5-10 each side

Benefits: Builds deep core stability, improves coordination and control, and helps protect the lower back.

How to do it:

• Lie on your back with your arms extended above your chest.
• Lift your legs and bend your knees to 90°, with your shins parallel to the floor.
• Gently press your lower back into the floor to engage your core.
• Slowly lower your left arm behind your head and extend and lower your right leg.
• Return to the starting position, then repeat on the other side.
• Keep your lower back pressed into the floor throughout.

2. Bird dog

Sets: 1 Reps: 5-10 each side

Benefits: Strengthens the core and lower back, improves balance and posture, and develops full body stability.

How to do it:

• Start on all fours with your hands under your shoulders, and your knees under your hips.
• Engage your core.
• Lift your left arm in front of you and extend and lift your right leg behind you, until your left arm, torso and right leg are in a straight line.
• Pause briefly while keeping hips stable.
• Return to the starting position and repeat on the other side.
• Move slowly and stay balanced.

3. Plank

Sets: 1 Time: 20-45sec

Benefits: Strengthens the entire core, improves posture and stability, and builds endurance in the abs and lower back.

How to do it:

• your Lie on your front, propped up on your forearms, with your elbows directly underneath your shoulders.
• Engage your core.
• Lift your body so you are on your forearms and toes, with your body in a straight line from head to heels.
• Hold this position for time, being careful not to let your hips drop.

4. Side plank

Sets: 1 Time: 20-45sec each side

Benefits: Strengthens the obliques, improves hip and core stability, and helps support lower back health.

How to do it:

• Lie on your left side with your elbow directly underneath your shoulder.
• Engage your core.
• Lift your hips so your body is in a straight line from head to feet.
• Hold for time, then repeat on the right side.