Intense 5-Minute Core Workout | 5 Ab Exercises for at Home Workouts!

By
Mike Kenler
July 21, 2021

Intense 5-Minute At Home Core Workout 

Calling all Aliens! Today, we are going to tackle an intense 5-minute core workout to build stability and strength in our midsection as well as develop more defined abs.

You can use this workout as a 1-set finisher or complete it multiple times for a full extreme 5-minute core workout. Let’s get them gains together Aliens, no limits!


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.

To begin, find a comfortable spot in an open space. Perform each of the following exercises for sixty 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. Plank

Setup:

a) Place your forearms on the floor with your elbows beneath your shoulders. You can keep your palms flat on the floor or clasp them together.

b) Dig your toes into the ground and lift your body off the floor.

Action:

a) Be sure to keep your back straight and your abs tight as you hold this position for 60 seconds! 

2. 6-Inch Hold

Setup:

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

Action:

a) Contract your abs and lift your legs six inches off the ground and hold in this position. Be sure to keep your lower back in contact with the floor at all times!

3. Head Up Hold

Setup:

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

Action:

a) Contract your abs to lift your shoulder blades off the ground. Hold in this position for sixty seconds.

Note—If your neck gets tired, plants your hands behind your head for added stability.

4. Side Plank

Setup:

a) Place one foot on top of the other with your legs extended out and your body positioning on its side. Your forearm should be directly beneath your shoulder.

b) Contract your obliques to raise your hips up off the ground.

Action:

Keep squeezing your core to make sure your body is in a straight line. Hold this position for thirty seconds and then switch sides!

5. C-Sit Hold

Setup:

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

b) Then, contract your abs to bring your legs and your upper body off the ground.

Action:

a) Keep your abs tight to balance in this position for sixty seconds!


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