5 Minute Killer Core Workout

Strengthening your core is critical for optimal health. If your core is strong, that strength radiates out to your extremities and you will be better able to run faster, jump higher, stabilize and align your body, absorb and brace for any impact and move your body more efficiently and with better mechanics.  It’s important to mention that your core is not only your abs – but also includes your back and hips so to strengthen your core effectively you need to work the front, back and sides of your torso.

Here’s a workout that can condition your entire core in a quick 5 minute format.

Choose 3 different Core Exercises of the following nature – one stabilization exercise, one flexion or rotation of the spine and one hip exercise or back extension.

Perform each of these 3 exercises for 20 seconds and continue for 5 minutes with no rest in between. If you are just getting started with core conditioning, start with one minute (20 seconds of each exercise) and build to 5 minutes taking breaks in between each set as needed.

planktoesExercises that would be considered stabilization:

Planks, Side planks, V-sit, Bridging, “Dead Bug” variations, Stability Ball roll-outs, Stability Ball Plank to Pike



Torso rotations2Exercises that would be considered Flexion or Rotation of the spine:

Oblique Crunches, Situps, Tube or pully rotations






Ehamstringcurl1axercises that would be considered Hip conditioning or Back Extension:

Bridging, Stability Ball Bridging or Hamstring curls, ‘Resisted Side Steps, Superman’ variations, ‘Bird-Dog’ variations, Opposite Arm/Leg Lift




oppositearmlegliftbA sample workout would be as follows:

  • Plank for 20 seconds
  • Tubing rotations for 20 seconds
  • Opposite Arm/Leg for 20 seconds
  • Repeat for 5 minutes


Another sample workout would be as follows:

  • Stability Ball Rollouts x 20 seconds
  • Stability ball Crunches x 20 seconds
  • Stability Ball Bridging x 20 seconds
  • Repeat for 5 minutes

Perform a core conditioning workout 3x/week.

Yours in health & fitness,
Sherri McMillan

Note: As an avid Columbian reader, you can redeem a 2 week pass at her world-class training studio to help get you started.  Contact 360.574.7292 for more details.


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Sherri McMillan

Sherri McMillan

Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at nwpersonaltraining.com.

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