The best five-minute exercises for a stronger core

When you think of your core, you may think of your abs, but core muscles extend from your neck to your pelvis to stabilise your body, support your spine, and help you move. From the minute you get out of bed in the morning, there isn’t a moment when you’re not using your core. You may not realise that a weak core can leave you open to lower back pain, poor balance, and poor posture.

Nicole Chapman, personal trainer and creator of fitness app Power of Mum, explains, “Having a strong core leads to better stability and balance. It makes you functionally fit to help you perform daily tasks more easily while reducing aches and pains.

“It also enables you to recruit the correct muscles during strength training, lifting heavier weights and enhancing performance. Core conditioning isn’t about getting a six-pack; it’s about supporting your body to be functional.”

Whatever your reasons for wanting to improve your core strength, we spoke to personal trainers who can guide you through the best five-minute exercises to help you build strength and stability in your core.

Plank

Personal trainer Edwina Jenner says the plank is one of the best full-core exercises because it not only strengthens your abs but also your back, shoulders, and glutes. “It teaches your core to brace and stabilise, which is essential for good posture and injury prevention,” Jenner adds.

To perform a plank, start in a tabletop position on your hands and knees, then lower down to your forearms with your elbows stacked beneath your shoulders. Step your feet back until your body makes a line from shoulders to heels, with elbows under shoulders and feet hip-width apart. Engage your core by pulling your belly button toward your spine. Keep your body in a straight line; don’t let your hips sag or rise too high. Hold for 30-60 seconds, depending on your level, and repeat for three sets.

Jenner says, “The plank is so versatile, and you can make it more challenging in various ways, including rolling your hips side to side for hip dips, marching feet up and down or to the side, marching knees, or moving up and down from your elbow to your hands. All of these moves help to challenge your stability further.”

Kneeling dumbbell woodchop

Nicole Chapman says half-kneeling woodchops may target the core muscles but also engage the shoulders, core, glutes, hamstrings, quads, and triceps. Start with a weight that’s comfortable for you. Chapman recommends a 5kg weight.

Start in a half kneeling, split squat position – your knees should align with your hips. Hold a dumbbell or kettlebell with straight arms. Bracing your core, inhale and take a deep breath into your belly. Keep your ribcage down (don’t flair and arch the back). Raise the dumbbell in a diagonal chopping movement toward the bent knee. Ensure you maintain alignment – there should be no rotation of your torso, shoulder or pelvis. Return the weight to the start and maintain tension in the core. Perform two sets of 8–15 repetitions on each side.

Hollow hold

Rosaria Barreto, founder of Exercise for Older Adults, says that core stability is as important as core strength and to focus on local stabilisers.

Barreto explains, “Local stabilisers are the deep muscles of your core that help you maintain posture and protect your spine. These muscles are the first line of defence against injury, providing stability and control to your body. Think of them as the foundation of a building; they create a solid base from which other, larger muscles can work more effectively.”

A hollow hold is a prime example of a core stabiliser. Start by lying on your back with your knees bent and feet flat on the floor. Lift your shoulders off the ground, engage your core, and bring your knees in line with your hips, keeping a 90-degree angle at your knees. Hold this position while keeping your lower back pressed into the floor. Hold for 20-30 seconds, and repeat for three sets.

Bird dog

Another core stability exercise Barreto recommends is the bird dog. This exercise strengthens the core, hips, and back muscles, helps relieve low back pain, and promotes proper posture.

Start on your hands and knees with your hands under your shoulders and knees under your hips. Extend your right arm straight out in front of you while simultaneously extending your left leg straight behind you. Keep your core tight, your back flat (avoid twisting your hips), and maintain balance. Return to the starting position and repeat on the other side. Barreto recommends eight reps per side and completing two sets.

Reverse crunch

When we think of targeting our midsection, we tend to think of crunches, but according to Edwina Jenner, reverse crunches are a great alternative to standard crunches as they target the lower abs, which can be tricky to strengthen with traditional ab exercises, while also minimising strain on the neck and upper body.

For a reverse crunch, lie on your back with your knees bent and your feet lifted off the floor. Place your hands by your sides or under your glutes for support. Engage your core and lift your hips, bringing your knees toward your chest. Slowly lower back down with control; don’t let your feet touch the floor. Repeat for three sets of 12-15 reps with controlled movement.

Jenner says you can make this move harder by extending your legs straight instead of keeping them bent or adding ankle weights.

Bicycle crunch

Jenner says bicycle crunches activate the obliques (the muscles running along the sides of your core) more than most ab exercises, helping to sculpt the waist and improve rotational strength. This movement also mimics functional twisting actions, which support better posture and movement in daily life.

Lie on your back with hands behind your head and legs lifted. Engage your core and bring one elbow toward the opposite knee while extending the other leg. Switch sides in a pedalling motion, keeping your core engaged and movement controlled. Repeat for three sets of 15 reps per side.

Jenner says the trick to making this move most effective is to go slowly. She explains, “By slowing down and focusing on getting your shoulder off the ground and bringing your elbow to your knee, you increase your time under tension, which is more effective for engaging and strengthening your core.”

Mountain climbers

If you want to kick your core exercises up a notch, Jenner suggests trying mountain climbers, one of the most effective moves for building your core while improving cardiovascular fitness.

Start in a high plank position, with hands under shoulders and body in a straight line. Engage your core, bring one knee toward your chest, and quickly switch legs. Keep your hips stable and avoid bouncing, your core should control the movement. Continue alternating knees at a moderate to fast pace for 30-45 seconds per set. Perform three sets with short breaks in between.

Everyday activities to help strengthen your core

Outside of core workouts, you can also improve your core doing daily activities. These include:

• Visualise pulling your belly button towards your spine, not just sucking your stomach in.
• Engaging your core while lifting groceries.
• Keep your back straight, avoiding slouching or excessive arching.
• Breathe naturally – engaging your core should not involve holding your breath.
• Consciously tighten your core during walking or standing.
• Yoga and pilates are excellent practices for increasing core strength and stability.