5 Minute Abs & Core Warm Up (Core Activation | No Equipment + Beginner Friendly), by MrandMrsMuscle on YouTube. 5 min 28 s.
- Video length
- 5 min 28 s
- Time to do it
- 5 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Clear a space about the length of your body and lay out a mat. Stand tall with feet hip-width apart and take a few slow breaths to settle in.
Do 30 seconds of marching in place, lifting your knees to hip height. Swing your arms naturally and keep your chest up.
Stand and brace your core by gently pulling your belly button toward your spine. Hold for 5 seconds, release, and repeat 5 times.
Get on all fours for bird dogs. Reach your right arm forward and left leg back, hold 2 seconds, then switch sides. Do 8 per side.
Lie on your back and find a neutral spine. Press your lower back gently toward the floor and hold for 5 seconds, then relax. Repeat 5 times.
Stay on your back and do 10 slow dead bugs, lowering opposite arm and leg while keeping your back flat. Move slowly and breathe out as you lower.
Finish with 20 seconds of a front plank on your forearms, or on your knees if needed. Keep a straight line from head to heels.
Stand up, shake out your arms and legs, and take two slow breaths. You are ready to start your main workout.
Tips and common mistakes
Keep breathing through every move instead of holding your breath, which makes bracing harder.
Stop a move if you feel it in your lower back rather than your abs, and reset your position.
Do the routine at an easy pace so it warms you up without tiring you out before training.
Questions
Do I need a mat for this warm up?
No. A mat adds comfort, but a carpeted floor or a folded towel works fine. Avoid hard bare floors if your back feels uncomfortable.
Can I do this before any workout?
Yes. It works before ab sessions, full body workouts, HIIT or strength training. It is a warm up, so keep the effort light.
How often should I do it?
Use it before each training session, most days of the week if you like. It takes about 5 minutes and needs no equipment.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
