This no-equipment workout only takes 5 minutes to build stronger abs

Nine full-intensity core moves to target your abdominal muscles

Man training his abs at home
(Image credit: Getty)

Ab workouts can be a very love or loathe form of training for people. If you identify more with the loathe side of things then you'll probably want to keep your core based exercise to a minimum. That's where this short yet intense five-minute ab workout comes in use.

Building abs has a lot to do with burning off excess body fat through a mix of good nutrition, regular resistance training. This is something you can do at home with some of the best kettlebells, and cardio such as this HIIT workout for fat loss. Follow this up with some core strengthening exercises and you are on the right track.

This five-minute ab session comes from fitness and trainer and yoga specialist, Mary Braun (opens in new tab). She guides you through the short session, of which there are nine exercises to get through. There aren't any breaks but this is quite common for core workouts, as you use this muscle group every day to support your spine and posture, so you're abs are more conditioned to be engaged in exercise.

This is a superbly time-efficient routine, so feel free to use this as a standalone ab session or add it to the end of your next cardio or weights workout. Braun recommends, "Combine this with other ab and fat burn workouts on my page to make your abs more visible, because the less fat percentage you have, the more your abs will come out."

Watch Amy Braun's 5-Minute Ab Workout

Five minutes might not sound like a long enough period to have any impact but Braun's top tip is to make sure you really squeeze your abs throughout each exercise. 

Not only does training your core muscles help achieve aesthetic goals but it assists in helping your lower back, pelvis, hips, and abdomen to work in harmony better. According to the Mayo Clinic (opens in new tab) this leads to improved balance and stability in other physical activities and in general day-to-day tasks. One study in the Journal of Physical Therapy Science (opens in new tab) found that a stronger core can help to manage and lower chronic back pain.

If you want to try out Braun's ab strengthening workout, all the exercises you will need are laid out below.

  • Soldier - 60 seconds
  • Jack Knife - 30 seconds
  • Straight Leg Hold - 30 seconds
  • Leg Lift (right leg) - 30 seconds
  • Leg Lift (left leg) - 30 seconds
  • Roll Ins - 30 seconds
  • Hold - 60 seconds
  • Double Crunch & Lift - 30 seconds
  • Hold - 60 seconds

If you feel well equipped with a solid fitness regime to help you grow stronger, more defined abs but you aren't sure what to eat to lose belly fat, don't worry. 

It's a common misconception that eating for fat loss has to be restrictive and unsustainable. In actual fact, it has a lot to do with eating more nutrient-rich foods that help keep you fuller for longer. Eating plenty of fiber will help, just like eating a diet rich in protein will. Some of the best protein powders for weight loss can help you increase your daily intake and are great when blended into your favorite smoothie. Or try these easy protein mug cakes.

Jessica Downey
Jessica Downey

Jessica is Staff Writer at Fit&Well. Her career in journalism began in local news and she holds a Masters in journalism. Jessica has previously written for Runners World, penning news and features on fitness, sportswear and nutrition. 


When she isn't writing up news and features for Fit&Well covering topics ranging from muscle building, to yoga, to female health and so on, she will be outdoors somewhere, testing out the latest fitness equipment and accessories to help others find top products for their own fitness journeys. Her testing pairs up nicely with her love for running. She recently branched out to running 10Ks and is trying to improve her time before moving on to larger races. Jessica also enjoys building on her strength in the gym and is a believer in health and wellness beginning in the kitchen. She shares all of this on her running Instagram account @jessrunshere which she uses for accountability and for connecting with like-minded fitness lovers.