Printable core exercises: 5 minute routines for quick results


We all want flat, toned abs, but if time’s short then calorie burning cardio often takes priority. Giving priority to cardio isn’t a bad thing, because it’s the type of exercise that is most likely to have a positive impact on health. However, there are many benefits to training the core muscles. This printable core exercises sheet (subscribe below to download) has 3 x 5 minute mini workouts for abs you can easily fit in.

Core exercises – the benefits

  • Obviously, better ab tone looks good
  • Strong abs help to prevent back pain and injury
  • Strength and balance in the abdominal muscles is key to good posture
  • Strong abs help you do most forms of exercise with better technique, improving results and decreasing the risk of injury
  • As you get used to focusing on the ab muscles, you start to naturally engage them more during exercise and every day activities, improving them even further

There are 3 workouts in this post. Each of them should take 5 minutes or less. It’s best to do these exercises on a soft surface – if you don’t have an exercise mat, a folded blanket or quilt will be fine. The instructions are below, with a chart for each workout showing reps/how long to hold for. See the end of the post for the printable core exercises chart. Before you do these workouts, please read these general safety guidelines.

Workout #1: Basic and reverse crunch

Crunches and their variations work the top layer of abdominal muscles – the 6 pack. Their job is to flex the trunk towards the legs – like when we bend over. They aren’t involved in stabilising the pelvis as much as the deeper muscles. Because they are more visible, they’re often the ones people want to work. These are the two standard exercises for the 6 pack muscles.

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Printable core exercises 3

The workout

Reps and sets 1

Workout # 2: Arm and leg raises, elbow plank hold

Being able to stabilise the pelvis is key to successful ab training. The core abdominal muscles should work together to keep the pelvis in its “neutral” position – that is, not tilting forwards or backwards. When the core muscles are out of condition, the pelvis is often a permanent forward tilt. These two exercises focus on the core stabilising muscles.

Printable core exercises 1

Printable core exercises 2

The workout

Workout #3 Elbow to knee crunches and hip rolls

The oblique muscles are involved in twisting and side bending movements, as well as playing a part in pelvic stability and pulling the abdominal area in flat. Both of these exercise mainly work the obliques.

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The workout

Reps and sets 3

Each workout works the abs in a different way, so try to do each one at least once a week.

Get a printable core exercises chart

Workouts for abs printable

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