Intense 5-Minute At Home Abs & Obliques Workout | Build A Strong Core!

By
Mike Kenler
October 7, 2021

Intense 5-Minute At Home Abs And Obliques Workout

What’s going on Aliens! Today, we are going to take on an intense abs and obliques workout right from home together. 

Shop Fitness Equipment

With this 5-minute at home workout, we are aiming to specifically target every section of the rectus abdominis, as well as the obliques.

This routine can be performed as an intense finisher or complete multiple sets for a full core workout!

TOTAL LENGTH: 5 minutes

INTENSITY LEVEL: High

EQUIPMENT NEEDED: None

Skill Level

Beginner = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

Intermediate = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

Advanced = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

Perform each of the following exercises for thirty seconds and transition to the next exercise without a rest. If you do need a break, take one! 

Each time you do this circuit, try to do more reps and/or take fewer breaks. 

1. Rising Flutters

Setup:

a) Lie on your back with your arms by your sides.

b) Raise your feet roughly six inches off the ground.

Action:

a) Keeping your legs straight, kick your feet back and forth as you slowly raise your legs up.

b) Once you get to the top, keep kicking and return your legs to the starting position.

c) Repeat!

Shop Fitness Equipment

2. Rockers

Setup:

a) Lie on your back with your legs out straight and your hands behind your head for support.

b) Raise your legs straight up in the air and make sure your head is off the ground.

Action:

a) Keeping your legs straight, tighten your middle abs to rock forward until your legs are hovering just above the ground.

b) Then, slowly rock backwards to the starting position.

c) Repeat!

Shop Fitness Equipment

3. Toe Touchers

Setup:

a) Lie on your back with your legs out straight.

b) Raise your legs straight up in the air and make sure your head is off the ground.

Action:

a) Keeping your legs straight, squeeze your upper abs to reach up as far as you can towards your toes.

b) Then, return back to the starting position.

c) Repeat!

Shop Fitness Equipment

4. Penguins

Setup:

a) Lie on your back with your knees bent and your feet planted firmly on the ground.

b) Lift your head off the ground.

Action:

a) Contract your right oblique to reach forward and touch your right heel.

b) Then, return to the starting position and complete the same motion on the left side.

c) Keep alternating sides!

Shop Fitness Equipment

5. Legs Extended Crunches

Setup:

a) Lie on your back with your legs extended straight out in front of you. Hold onto the back of your head for support. 

Action:

a) Contract your upper abs to crunch upwards.

b) Squeeze your abs at the top and return to the starting position. 

c) Repeat!

Shop Fitness Equipment

6. Touch and Go’s

Setup:

a) Lie on your back with your legs in a bent elevated position. 

b) Raise your arms straight up in the air.

Action:

a) Contract your middle abs to lean forward and reach up with your hands. As you reach upwards, straighten your legs out in front of you. 

b) Tighten your abs at the top and return to the starting position.

c) Repeat!

Shop Fitness Equipment

7. Hip Thrusts 

Setup:

a) Lie on your back with your hands on the ground by your sides.

b) Lift your legs straight up in the air. 

Action: 

a) Contract your lower abs to bring your hips off the ground and thrust your lower body straight upwards. 

b) Return to the starting position while making sure to keep your hips off the ground and legs straight up. 

c) Repeat!

Shop Fitness Equipment

8. Bikes

Setup:

a) Lie on your back with your legs in a bent elevated position. 

b) Bring your head off the ground and place your hands behind your head for support. 

Action:

a) Bring your right knee towards your chest and push your left foot out in front of you, as if you were riding a bike.

b) Twist your midsection to touch your left elbow to your right knee.

c) Repeat this motion on the other side and keep alternating!

Shop Fitness Equipment

9. Leg Crunches

Setup:

a) Sit upright with your legs straight out in front of you. 

b) Place your hands on the ground next to you for support and lift your legs off the ground.

Action:

a) Keeping your legs straight, contract your lower abs to raise your legs up while staying in an upright position.

b) Return to the starting position.

c) Repeat!

Shop Fitness Equipment

10. Busters

Setup:

a) Lie on your back with your legs straight out in front of you.

b) Hover your legs just above the ground and lift your shoulder blades off the floor as well.

c) Place your hands behind your head for support.

Action:

a) With your legs hovering above the ground, perform alternating flutter kicks with your legs and rotate your upper body from side to side. 

b) Keep kicking and rotating!

Shop Fitness Equipement

Join the Invasion!

This Anabolic Aliens membership will grant you access to workout classes, rehab programs, diet plans, and more exclusive content to help you achieve sustainable success!

Favorite Product:

Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies