If I wanted to improve core strength and only had five minutes and no equipment, I’d do this circuit

The most common question I get asked as a personal trainer is how to build core strength.

It’s something many of my female clients want advice about, especially moms and those aged 40 and over, because both hormonal shifts during pregnancy and menopause can weaken the abdominal and pelvic floor muscles.

Core exercises don’t have to be complicated and time-consuming to be effective.

It’s consistent, short workouts that reap results and that’s why even a five-minute routine with just five moves—like the example below—can help build strength and stability.

The five core moves

1. Bear hover to high plank
2. High plank shoulder tap
3. Bird zipper
4. Dead bug
5. Alternate toe tap

How to do the routine

Do these five moves one after another, allowing 50 seconds for the exercise and 10 seconds for transition time between each move. There should be no rest between the exercises.

1. Bear hover to high plank

Time: 50sec Rest: 10sec

• Start on your hands and knees, with your palms under your shoulders and your knees under your hips.
• Tuck your toes under and raise your knees off the floor to come into a bear hover.
• Step your feet back so you're in a high plank position, with your body in a straight line from your shoulders to your heels.
• Hold for one second then step the feet back into the bear hover position.
• Continue for time.

2. High plank shoulder tap

Time: 50sec Rest: 10sec

• Start on your hands and knees, with hands in line with your shoulder and knees in line with your hips.
• Step your feet back into a high plank position, so your body is in a straight line from your shoulders to your heels.
• Raise your right hand and tap your left shoulder.
• Put the hand back down.
• Raise your left hand and tap your right shoulder.
• Continue for time.

3. Bird dog zipper

Time: 50sec Rest: 10sec

• Start on your hands and knees, with your hands under you shoulders and knees under your hips.
• Raise your right arm and left leg and extend them, so they are parallel to the floor.
• Bring the right elbow towards your torso and bring your left knee to meet it.
• Extend the arm and the leg again before returning to the start position on your hands and knees.
• Switch sides and repeat.

4. Dead bug

Time: 50sec Rest: 10sec

• Lie on your back.
• Bend your knees and raise your legs, so your calves are parallel to the floor.
• Raise your arms, pointing them toward the ceiling.
• Push your lower back into the mat as you lower your right arm and left leg toward the floor.
• Swap sides and repeat.

Struggling with this one? Try these dead bug modifications.

5. Alternate toe tap

Time: 50sec Rest: 10sec

• Lie with your legs out wide in a V shape.
• Place your arms on the floor overhead, with your palms facing the ceiling.
• Make sure your back is pressed into the mat.
• Lift your head and torso off the floor and reach your right hand toward your left foot.
• Lower back down to the floor.
• Switch sides and repeat.