A guided five-minute core workout led by Amy from Bodyfit by Amy. The short routine keeps participants on the mat (with standing/knee modifications), progresses from breathing and pelvic tilts to toe taps/dead-bug, controlled bicycle twists, side-planks, elbow-toe plank variations, and finishes with brief Cobra/cat–cow stretches and a cool-down. Emphasis is on slow, deep core stabilization, alignment, and accessible modifications.
Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your five minute core challenge. We don't need a warm up for this. We're just going to start and stay down on the mat the entire time. I'll give you some options to progress or modify as we go. Go ahead and join me down on the mat flat on your back. Any of these things we're doing. You can also take standing. We're going to start with just some breathing. Big inhale to expand through the back sides of bellies. Exhale, pull it in. We won't stay here very long, but just this is actually our core warm up. Just few seconds and then we're going to add a little pelvic tilt. So just a small little tilt right here just to get an alignment. Thinking stacking your rib cage over your pelvis. And then let's bring those feet up. So we've got that pelvic tilt. We've got that strong stable foundation. We're just going to do some little toe taps. So we're going to progress as we go. So you can always stay with just this option. Another option, of course is just a gentle march. So little toe taps and then as you're ready, we're going to take those hands up and we're going to go dead bug. But start with just the toe taps. Opposite arm, tap the opposite toe down. And what I want you to think about for this is this is not a core challenge where we're going to rush through these core exercises. We're really going to target that deep core. So making sure we're not arching the back. If you're ready, as you're ready, you can extend that leg out long extend, close the course. So I want you to really think about the stabilization that's happening in the deep core before we add movement. So stabilization when we're not flexing or extending or rotating the spine. You feel that right all the way through. One more each side, wherever you are. And then from here, let's take the hands behind the head. And if you can, we're going to take it slow. Bicycle right here, alternating. We're not, we're not going to rush this. We're going side to side. That's not right for you. You can again march with a cross, but keep it going right here. And we're going to take it here. I want to take that left hand to that right knee. Push it in. And we're going to cross bicycle for four. They're push against each other. 3, 2, and switch your sides. Right hand pushing against the left leg. Pushing into each other. Bicycle. Other side for four. Yes. Three, two and one. Let's roll over on to your side. You can be on your knees, you can be on your toes, but we're going to start just lifting up into that side plank. So. So if you need to drop the knee down, you can. Keeping that tight core that we were just working. And then we're going to go down and up right here. Remember, it's only five minutes and we are over halfway there. Breathe down and up. And then let's take it from the top. We're going to do a little twist and up again. If you need to drop that knee, we won't be here very long, so don't worry. But you can drop the knee if you need to. Two more. And breathe. Slide those feet around to that other side and we're going to start just lifting. Find that good elbow beneath the shoulder. Drawing that elbow towards your hip. Right through here. Down and up. Down and up. Five minutes. Goes fast. Right? Breathe. Down. Drop the knee if you need to. Range of motion is whatever you need it to be. Be where you are today. Let's take it right here. Cross it. Try to stay lifted and try to stay pulled in with that core. I know you can also do this from the ground if that's better for where you are today. And breathe. Relax. Go ahead and turn into your mat. We're right here on your elbows if you need to. You can stay on the knees or you can just engage the core from here. But plank singles, big inhale, exhale to lift all the way up, all the way down and down. What you're thinking about this is not lifting from pushing out of the elbows or the knees or toes. You're lifting with the core, just a few of these. Can we get one more lifting with the core only, not pushing through the elbows or toes. Lift with your core. Hold it at the top, nice and tight. And we're going to drop those hips. Almost there, team. Right? Super simple, but not simple. Right? Simple in terms of just a few basic movements that work all through our core. But only five minutes. 5, 4, 3, 2, 1. Stretch up in that little baby Cobra. If it feels good for you, you can even come up into that cobra or up dog and breathe. So remember those movements too, or bookmark this workout. Stretch back anytime you want to add a little extra. I love the dead bug because it's challenging, but it also is a good warm up for those muscles. And then we get into adding some flexion, extension, rot rotation come up, roll through that cat, cow. And then we finish with some planks with adding some movement to the planks as well. Get some more stretching if you need it. Otherwise, thank you so much for joining me today. One big deep breath in and out. That was your five minute core challenge workout. Great job, everybody.
