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Amy and Rhys take us through a 30 minute bodyweight workout that will focus on your core and cardio. This 5-move workout consists of triple climbers, glute bridge marches, star toe touches. Core Workout: 5 Moves for Flat Abs.

By Michael Rich; Test your balance and stability with these killer core moves that will help you sculpt your abs in no time. Add these exercises to your fitness routine at least three times a week. In n’ Outs Step 1 1 of 12. Tighten your core and move your shoulders back and down.

Bend your right knee toward your chest and extend your left leg, lifting it a few inches off the floor. Lift your left shoulder and upper. A strong core will help prevent injury and promote more efficient workouts overall.

Suffer from back pain? Strengthening your core can help get rid of seemingly endless back pain too. Here are 10 great moves you can do, with absolutely no equipment, in order to build strength in your core whether you are beginner, intermediate or advanced. 1.

Some examples of core exercises include planks, situps and fitness ball exercises. A bridge is another example of a classic core exercise. Lie on your back with your knees bent.

Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. The following workout uses this principle, using stabilization-focused movements that work all the main areas of your body, including your core. Perform each exercise for the reps indicated. Once each exercise is done, rest for 30 seconds before moving on.

Core workout for men: A core-focused routine that covers all essential functional movements—push, pull, squat, hinge, and walk—in just six exercises. This 15-minute core workout for women is perfect for an at-home or gym routine. Created by NASM-certified trainer Melody Davi, this workout is a core go-to. Brace your core so that your body makes a a straight line from your heels to your head. Press into your heels into the box, and engage hamstrings to pull.

How to Do the Core Workout. Perform each move for 60 seconds, resting 15 seconds between each one. Complete all five exercises to finish one round. Do 3 to 5 rounds total.

1. Bird dog. 2. Hollow.

List of related literature:

Next, from the Strength list on page 602, choose one upper-body push, one lower-body push, one upperbody pull, and one lower-body pull, and choose one core/carry/move exercise from the list on page 606.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

First, each of the body types has three core workouts and an off-day routine—the beginner core workout (for those who are sedentary), the active core workout and the advanced workout.

“Escape Your Shape: How to Work Out Smarter, Not Harder” by Edward Jackowski
from Escape Your Shape: How to Work Out Smarter, Not Harder
by Edward Jackowski
Atria Books, 2001

Several weighttraining exercises may be used to regain should strength and improve range of motion, including shoulder press, lateral pulldowns, and pulley abduction movements (Fig. 17.51).

“Managing Sports Injuries e-book: a guide for students and clinicians” by Christopher M Norris
from Managing Sports Injuries e-book: a guide for students and clinicians
by Christopher M Norris
Elsevier Health Sciences, 2011

After a 3-minute warm-up of your choice, you’ll do a high-intensity move for 8 seconds, then an active-recovery move for 12 seconds, repeating for a full 20 minutes with no break.

“The Belly Fat Cure#” by Jorge Cruise
from The Belly Fat Cure#
by Jorge Cruise
Hay House, 2015

The next two exercises emphasize movements that are great to either warm up the core or to use in the conditioning segment of the workout.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

The following moves are ones you can do in addition to the basic twenty-minute workout, and are broken into the foundation areas of legs, chest, back, and abdominals.

“YOU: On A Diet Revised Edition: The Owner's Manual for Waist Management” by Michael F. Roizen, Mehmet Oz
from YOU: On A Diet Revised Edition: The Owner’s Manual for Waist Management
by Michael F. Roizen, Mehmet Oz
Scribner, 2010

The second principle of this workout is to combine strength (intense resistance) with speed (fast repetitive moves) and high velocity (explosive moves).

“The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body” by Ori Hofmekler
from The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body
by Ori Hofmekler
North Atlantic Books, 2007

Each of these moves also has a balance challenge, so while you’re working your arms, legs, butt, chest, and back, your core will be constantly engaged.

“Flat Belly Diet!” by Liz Vaccariello, Cynthia Sass, David L. Katz
from Flat Belly Diet!
by Liz Vaccariello, Cynthia Sass, David L. Katz
Rodale Books, 2009

This final exercise isn’t strictly a core exercise, but it does train the leg and core muscles in a very specific way that mimics the process of pressing out a highstep move and maintaining a balanced center of gravity throughout.

“Training for Climbing: The Definitive Guide to Improving Your Performance” by Eric Horst
from Training for Climbing: The Definitive Guide to Improving Your Performance
by Eric Horst
Falcon Guides, 2008

I provide seven core exercises to choose from that are fun but challenging.

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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72 comments

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  • Ok, I’m humbled now. Actually, I was before, this just reinforces it. I can’t wait to see “GCN Presenters Challenge: The guys do Emma’s core workout”

  • Hello there, I want to know if Custokebon Secrets, will really work for me? I see lots of people keep on talking about this popular weight loss method.

  • The last time I did this was over a year ago and now this is more difficult than I remember�� I’m gonna need to get back on the blogilates grind!!

  • What’s the best way of improving balance? Whenever I do a swiss ball class everyone is balancing on them serenely, whilst I’m the only one struggling to balance on all fours or frantically windmilling my arms and falling off…

  • Idk if anyone watching this for the first time is having trouble completing the whole workout without stopping or taking breaks but if u r don’t worry you’ll eventually be able to do it with more ease, after doing this for over a month I’m finally able to do everything with no breaks, in the beginning I kept stopping multiple times because it was too much for me and I was unable to even do 2 of the reverse leg lifts n I couldn’t do the little lift tht she did but I can do it now n it feels nice knowing my hard work paid off, u can do it too just gotta push urself a bit:)

  • This is one of the first times since I’ve started my health journey where I can say I not only enjoyed the challenge and workout, but was smiling while doing it��Thank you so freaking much Cassey! Your 2020 Workout Challenge/calendar has given me results only 2 weeks in!!

  • I carry a lot of extra weight that I’ve always found difficult to lose but, I trained as a yoga teacher (ERYT 500) and through an interest in QI Gong and Pilates, I find I already know the majority of exercises you teach… mainly because it’s just the real authentic way to maintain a fully optimal body, because truth is truth…

    My point is, you look better doing these exercises… you’re certainly more graceful:D But I can still do them. So no one needs an excuse to do these exercises…. I’ve done them and variations in tiny spaces and outside in the snow.

    All you need is the motivation. Which is why I enjoy these videos…It inspires me to get back into it while I wait for my mountain bike to be serviced!

    Cheers!

  • I absolutely love this series, where she’s on top of LA and you get to see just everything.. It’s so nice to just get lost while your body is dying. But that just may be me.. I’ve never been in Los Angeles

  • Hey Casey, love your workouts and you!
    I have been following your month calendar workouts and I look forward to each day’s workout.
    Absolutely love the time calculator and the workout flow, I just have one complain about the songs the songs are not energetic enough. This is the one and only negative feedback, but overall love your workouts ❤️ more power to you!

  • Great form Emma, and good exercises. I recommend you (and everyone!) tries the swiss ball ones on a TRX (no afflilations, just love it as an exercise). You can get a longer movement and therefore more constant core engagement with a TRX while maintaining the instability that makes these exercises so effective.

  • This is one of the best ab workouts I have ever done! My only criticism is as a guy I cannot really relate to the sports bra analogy lol

  • Hard core and awesome, there is only one reason GCN got you to do this the other presenters can’t. Your awesome…… PS other GCN I can’t do these either do feel to bad ��

  • after a whole week of thighs, June 1st 2020 probably had more squats and lunges than I would have liked, but I tried my best. finished day one of June 2020!

  • Tried the Quadruped Crawl and it is awesome! Gonna run it with L-sit and Hanging leg rises.
    The other two will have to act as reference for the time being…
    Thanks!

  • That’s insane Emma! I can only do a 45 second plank. I will try some of these. I’m still nursing a broken and torn wrist so I have to use the hand weights on the floor. Thanks for these exercises. Diane

  • Thank you for speaking about topics like cortisol’s connection to stress and who you surround yourself with. Keep doing what you’re doing, Cass. You are moving mountains with your platform. Thank you for all that you do!!! <3

  • Thanks Emma. I’m really quite lazy when it comes to ‘core’ work, relying on riding the bike to take care of all aspects of my strength/ fitness. However, as I want to improve my overall performance this year, I need to get myself motivated. These exercises look like a great way to build some solid core strength before the season begins. Happy New Year from a very snowy Munich.

  • This is such awesome content! I am doing the beginner core exercises you posted a few months ago. So great and so important.

    I have a request. Could you do a video or series of videos from beginner to advanced for various core workouts that we can use for core workouts from beginner to advanced? The core is so ignored and technique is so important. Seeing Emma doing the movement is so much better than reading it or hearing it described.

  • Hey man really enjoying your videos, would love it if you would do a ELBOW HEALTH VIDEO!!! It’s a common enough injury I’m sure you’d get plenty of views, and I’d love to see how you’d address GOLFERS ELBOW preventing pullups, mostly a weakness starting in the shoulder blades?? Any advice to would be sick!!!

  • This is great workout! I’m doing beginner-friendly Monday-Sunday 5 min abs workouts to get shredded abs. Check it out here: https://www.youtube.com/watch?v=hZP-na2DUz8

  • April 20, 2020 workout complete!!! With finals and everything going on right now I only had time for this video but I went all out and made it count!!!

  • Do this and more core work in general! I’ve been dealing with hip and knee issues due to muscle imbalances and core work is the key to keeping them away.

  • Cassey please help me I am not fat but my core is week and I am not able to do any of these move properly how do I strengthen my core so that I can do these moves properly coz I don’t wanna do wrong exercises

  • Hey! So I’ve been trawling through all your ab workouts… do you have a standing one?! I have three kids all of whom think it is wonderful to jump on top of me as soon as I lie down, so ab workouts on the floor just aren’t practical… do you have a mum-appropriate ab video?! ��

  • This isn’t a comment on the performance of the exercises she is teaching nor is it a negatively reflection on the beginning of the video, there she is right on. THERE ARE NO SUCH THINGS AS LOWER ABS AND IT IS PHYSIOLOGICALLY IMPOSSIBLE TO ISOLATE THE “LOW ABS”. Only 2 of the exercises she performed ACTIVELY work the abs at all and all 5 FOCUS ON THE HIP FLEXORS AND ILLIACUS. She is not alone on her jargon so please clean up the physiology and help your followers understand exercise science.

  • Emma as I am a Gentleman I only call you a machine…..in my mind is that the truth is that you are the same as I think that I am….an animal, but I can’t tell you the truth ��

  • My work buddy laughed when I told them I was going to become slimmer with just implementing Custokebon Secrets, but after I showed them unbelivable effects after I used it they’re begging me to tell them about it. Of course I won’t tell them the details about this diet plan, lol

  • Im a young person but im not in the Best shape your excercises are nice but not too agressive so im slowly but surely moving foreword thank u so much
    Sorry for my english if I Misspelled something

  • I have never downvoted a blogilates video before but even after repositioning and trying modifications, AND rewinding to watch instruction again, every move only targeted my hips. My hips were so sore and achey I couldn’t even work through this video.:(

  • I love your workouts. I love yoga and pilates and am trying to get into barre. I am getting back into running after a hip injury as well. Which at 45+ is difficult to find the motivation. I have a lot of interests that pull me too. So, this quick workout is felt but it is also not boring. I find myself getting bored easily when I am in a class, and wish I had the time to get in a good 7-10 mile hike in instead… I’m going to practice giving myself more time for my fitness so I can enjoy the hiking and rafting and biking, for years and years to come.

  • Day 1 of June done!! The whole set was so enjoyable and I had to really push myself at times �� although I am so used to seeing timer on the screen and every minute suddenly felt like forever. Looking forward to day 2!! ����

  • Hey, Strength Side. I found you way back when you first posted ‘bulletproof knees’. I followed your deep squat tutorial. After about a year I can say that for the first time yesterday I did a deep squat without the need for any regression or holding anything. I want to say thank you so much for these videos. You also inspired me to get gym rings, which I enjoy working out with. My knees are now so much more bulletproof than they ever have been before. So I’m definitely going to be following these bulletproof core tips. Hanging from a bar is literally one of my favorite things to do ever

  • I have been looking for ab exercises that isolate the lower belly portion and BURN and this is the only workout I found that do this! TYSM!

  • Amazing! I’m afraid to go back to the gym so this has been a lifesaver! I do the workouts after my morning run. Thank you from Ct.!!!!!!

  • Not only am I jealous of Cassey’s strength and endurance, but I’m also extremely jealous of the amazing view she has… not to forget….THE OCEAN IS BEHIND HER HEAD TOO. ������

  • POV: you just finished the June 1, 2020 calendar day and your entire body seems to be slightly vibrating but especially your thighs after leg week and four videos that all KILLED your legs… but you’re still grateful to work out and sweat and get your mind off of everything stressing you out and you’re very happy!

  • Almost an endless amount of core exercises but to add to the above (Google them):-
    1) pike-pulses (compressive core strength)
    2) Jefferson curl (spinal mobility)
    3) Hollow body holds
    4) “Suitcase” carry

  • you have no idea how bad i wanted to give up! but i pushes myself to keep going so i can get my summer body back! love your videos!

  • You know when you gave birth 3 ducking times that belly was stretcccchhhhhhhhhh out so baaaadddddd! So I must say if you haven’t given birth yet it’s useless to make efforts doing abs workout, this is only worth it after you have given birth and not planning to have one anymore!!!

  • PLEASE MAKE HARDER WORKOUTS!!!!!!!!!!!!!!!! ALL OF YOUR AB, ARM, LEG, BUTT WORKOUTS ARE TOO EASY!!!!!!!!!! PLEASE MAKE THEM HARDER!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

  • i just bought one of those balls last night and inflated it about an hour ago. my dog is guarding it now and wont let me near it. as soon as i leave the room he will be on it until it bursts

  • Emma you have just a great character and personality that comes through on these videos. You are so professional and talented but you are so honest and kind and sensible. Thank you!

  • matt sure cant do even 1 of these.why? coz his glute, core muscles n nerves r specially well trained in any extreme weather conditions only for one taskLAUGH

  • This is the perfect ab routine for me I feel like if I don’t love every move or the workout vibe I just won’t do it but this is perfect and great for my current ability annnddd quick so I can do it in the morning before school ❤️

  • I use THENX app for calisthenics. Bulgarian split squats, Pistol squats and crab walking with a doubled-up inner tube just above your knees are all good for gluteals. A medicine ball is good for core exercises too.

  • Hi, I want to have the body of my dreams, and I want to start seeing some dramatic, immediate results without the use of a gym, but with the possible use of bars at a playground (calisthenics) and/or a pull-up bar. Currently, I have established consistency and am confident that I can maintain it. However, what I want now is a workout I can be confident in, someone or something I can follow and know I will see the results in my physique in the next 6 months given adjustments to my diet. Will your program do that for me? If I follow your program, consistently, pushing myself each day, and eat a clean diet, will I see results? I want a workout I can be confident will create significant results.

    It’s been years since I worked out, however my old workout is easier than ever despite having been extremely sedentary for several years. I worry I’m not losing weight even though it’s only been 2.5 weeks. Should I be worried? If I keep going am I bound to lose at least a few lbs?

  • Why is the crossbody crawl so difficult? Out all the excercises that is the one I struggled with the most. All though I do have the balance of a two legged moose.

  • If you’re SERIOUS about improving your performance, then you REALLY need to hit the gym. Deadlifts, SQUATS and goodmornings with a HEAVY barbell will shred your core and improve your athletic ability x10.

  • OMG I have to tell you what I got a couple weeks ago an old Nintendo Wii with balance board and Wii Fit Plus! I always kind of wanted to get one but the original price was just too much; however the whole package 2nd hand at $40 was much more palatable. Let me tell you, the game may be overly cutesy and Japanese, but after a couple weeks I genuinely have better balance & coordination. It’s not a core workout, just simply exercises of Balance and Coordination. Fantastic stuff.

  • I was avoiding watching this video because I knew the exersices were going to be difficult but they really work. I have sore muscles that I did know I had. Lol. Thanks Emma…….for the pain. Your still my favorate. ����

  • date of death: 20th of April 2020 died ugly, sweaty and single
    cause of death: she expected a slow paced, relaxed pilates video as a last video in the playlist for day 20th of april in workout calendar and instead got this after four already deadly videos

  • I haven’t done this video since it came out so coming back all these months later really shows me how much I’ve improved both in form and energy throughout the workout.

  • I love the energy you give. I’m just beginning the get my body moving in a routine every morning habit so I can be lean and full of energy for my next 40 yrs with my family and homestead. Thankyou Betty Rocker!

  • 0:38 that can’t be wiggo in the dark blue top standing in the background, can it?

    btw Aldi has those exercise balls on sale right now

  • Guys, losing weight doesn’t need to be hard (I used to feel it did). I’ll give you some advice right now. Look for a diet plan called Custokebon Secrets. Seriously, that course has changed my life. I probably should not even be mentioning it because I don’t want a bunch of other guys out there running the same “game” but whatever, I am in a great mood today so I will share the wealth haha.

  • These are some great looking exercises. I’ve been doing the L-Sit on parallettes (just recently got the strength to do it) but I’m totally gonna ad in the other exercises you show.

    It’s all about that functional strength!

    New to the channel but I like it a lot, good job dood!

  • Thank you so much for this upload and the last few uploads on training: still need to do the most recent cycling session but I am on a weeks break until Monday; great range of exercises, can also be done with the TRX too. I like the single leg bench squat jump: as it is really fast and explosive and functional; if you kept the reps low e.g. 2 reps,1 minute rest between sets, it would be speed training:;:)). I see a lot of development potential for the exercises to build upon such as: single leg bench squat jump knee tuck; which means you raise the jumping leg knee to meet the other in the air, another development would be to briefly hold the knees in the air:::))) or have legs straight for the chin-up screen wipers you get the idea. Keep up the good work.

    Peace and LOVE

  • The hardest ab exercise for me is where you put a slip disc underneath your feet with your toes on it. You are in a plank position but with your arms extended. You then walk on your arms with your legs trailing, but you have to keep them from moving side to side. This one always makes me hurt everywhere in my core.

  • Your puppy/dog is cute! This was an awesome video. And the moves were different from what i am use to doing. I like your outfit, lol!

  • So, turns out my core is not as strong as I thought! But thats, okay. Now I know what I need to work on! A problem I’ve encountered a lot during my blogilates workouts is that I have trouble balancing. Especially on my tail-bone. Trying to balance on my tail-bone is uncomfortable and even a little painful. Any tips to help with this?

  • I flopped on the floor so many times during the earthquake it was great and you said “a little lower” And I bet my abs were hating me����

  • Good exercises but on the pushup part of the “burpie” you should keep your arm angle closer to a 45 degree rather than 90 to reduce strain and keep the work on the pec muscles. Same goes for any pushup or horizontal press movement.

  • June 1, 2020. This is my first time trying the whole calendar…we’ll see how it goes since I’m not sure my legs are going to work tomorrow ��

  • Would help if you suggested how many reps or seconds on each and if you repeat the routine over a few times or do what Heria does and do the old “Train along” clips

  • What am I doing wrong I try to squeeze my abs the best I can but I feel it in my lower back I try my best not to hunch and I try to keep my lower back into the floor but my back still hurts when I try to do these moves

  • You’re a Mulan lookalike!
    ��I shutter to think how much you’ve heard that, but it is a compliment because she’s strong, fierce, feminine, and dedicated to her cause!

  • I notice a lot of people keep on talking about Custokebon Secrets (just search it on google). But Im uncertain if it’s good. Have you ever tried using this popular diet plan program?

  • Miss Emma, thanks for additional core exercises. Very timely for my winter workouts. These will be added to my routine, as I have noticed a difference in my riding with only one month of core training. More please…

  • Holy smokes! Burpies are hard enough and you just added a Swiss ball to it. I’m going to give this a try. I used to do an exercise called an Alligator. You start in the plank position hold for 5-10 sec, extend one arm to the push-up position hold 5-10, extend the 2nd arm and do a push-up. One arm down hold, 2nd arm down hold and repeat.

  • Do u tense your glutes when performing the hanging raise? Or do u purposefully only use the muscles of the anterior side of the body

  • Great video and timing, just finishing up the daily practice about switch to ab work before doing some strength training! All while in a fasted state, here in Boston. THANK YOU SS!!!

  • Holy cow! I have been doing this and alternating with the 10 minute intense follow along every other day for a week and a half and it lights me up from my neck to my hamstrings. I think I’m addicted. Going farther down the rabbit hole with you. Thanks Josh!