Some days you just need a quick core session without overthinking it. And that’s exactly what this simple ab workout gives you, with just 4 exercises and zero equipment required.
Each one runs for 45 seconds with a 15-second rest in between, so you can move through the whole routine without feeling rushed. And since it takes barely any time at all, it works great as an everyday ab workout you can tack onto any routine.
Here’s the full 5 minute ab workout:
Single Leg Sit Up
Starting this quick 5 minute ab workout with a full sit-up that goes all the way up to meet your knee, so your whole core is working right from the first rep.
Coming back down is the part most people rush, but that’s actually where your abs do the most work. Take your time and lower slowly instead of just flopping back.
Your arms can reach up to meet your knee at the top, just don’t let them yank you up there.
How to perform:
- Lie flat on your back with your legs extended and arms stretched overhead.
- Engage your core and sit all the way up, pulling your right knee into your chest.
- Sweep both arms forward to wrap around your right knee at the top.
- Lower your upper body back down slowly without using arm momentum.
- Extend your right leg back to the floor as you return to the starting position.
- Repeat on the left side, then continue alternating legs throughout the interval.
Single-Leg Double Crunch
This one looks simple, but it’s a bit of a brain teaser since you’re stacking two crunches on the same side before switching legs.
The main thing to focus on is keeping your lower back glued to the floor. If it starts to lift, your hip flexors are doing the work instead of your abs, and you won’t feel it nearly as much.
Don’t worry if the coordination feels off at first. It usually clicks after a few reps.
How to perform:
- Lie flat on your back with your hands lightly behind your head.
- Keep your left leg resting straight on the floor as your base.
- Lift your right leg and bend the knee toward your chest.
- Crunch your left elbow toward your right knee and press your lower back down.
- Extend your right leg out to a low, straight hover.
- Crunch up again while lifting your right leg high toward the ceiling.
- Reach your left hand up toward your right toes at the top.
- Lower your upper body and right leg back down with control.
- Switch sides halfway through: right elbow to left knee for round two.
Leg Drop to Reverse Crunch
Two moves rolled into one here, so your lower abs are in for a treat.
Only lower your legs as far as your back will let you, and if you feel your lower back start to lift off the mat, bring them back up. That’s your cue to stop.
Then pull your knees in for the reverse crunch before resetting. Small, controlled reps work way better than big sloppy ones.
How to perform:
- Lie flat on your back with both legs extended straight up toward the ceiling.
- Slowly lower both legs toward the floor while pressing your lower back down.
- Stop before your lower back begins to arch off the floor.
- Pull both knees into your chest and curl your pelvis up for a reverse crunch.
- Extend both legs back out to a low, straight hover.
- Lift both straight legs back up toward the ceiling to finish the rep.
High Plank Knee to Opposite Elbow
Flipping over onto your hands to finish off this everyday ab workout, because you can’t really have a core workout without a little plank action.
It sounds easy, but keeping your hips down while your knee drives across your body is trickier than it looks. If your bum starts to pop up, just reset and start again.
Go slow and steady here, especially since it’s the last exercise. Rushing it won’t do your core any favors.
How to perform:
- Set up in a high plank with your hands directly beneath your shoulders.
- Keep your body in one straight line from head to heels.
- Hold your hips down and keep your core tight throughout.
- Drive your right knee forward and across your body toward your left elbow.
- Step your right foot back to the starting plank position without letting your hips rise.
- Repeat on the left side, bringing your left knee toward your right elbow.
- Continue alternating legs for the full interval.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
