You don’t have to go to a gym or work out for long periods to experience the benefits of exercise. I’ve been telling my personal training clients for years that short home workouts can boost their energy levels, improve strength, and even sharpen their focus without taking over their day.
That’s exactly why I created this simple five-move core finisher.
It builds strength for everyday life by including functional moves that train your ability to rotate and bend.
Tag this onto the end of your workout, or use it as a quick standalone core circuit whenever you like.
How to do the workout
- Toe touch
- High-plank knee tap
- C-shape knee pull
- Low-plank hip dip
- Heel tap
Do each exercise consecutively for 40 seconds, rest for 20 seconds, then move on to the next move.
Here’s how to do each move.
1. Toe touch
Time: 40sec Rest: 20sec
- Lie on your back and lift your legs and arms to vertical, or as close as your mobility allows.
- Engage your core and keep your chin slightly tucked toward your chest to protect your neck.
- Use your core muscles to lift your shoulders off the floor and reach your hands toward your toes.
- Lower your shoulders to the floor with control.
Trainer tip: Avoid tension in your neck by engaging your core not your neck—imagine holding an apple between your chin and your throat to maintain good form.
2. High-plank knee tap
Time: 40sec Rest: 20sec
- Get on your hands and knees with your shoulders stacked over your wrists.
- Step your feet back so your body is in a straight line from head to feet.
- Lower both knees to tap the floor.
- Extend your legs to lift your knees so your body forms a straight line again.
Trainer tip: Look down throughout the move to avoid straining your neck.
Make it easier: If the high plank position feels too challenging or is uncomfortable on your wrists, drop down to your forearms.
3. C-shape knee pull
Time: 40sec Rest: 20sec
- belly buttonSit with your legs extended in front of you.
- Make a C-shape with your spine by rounding your back and pulling your bellybutton in.
- Lean your torso back as far as you can—the further back you lean, the harder the move.
- Raise your arms to chest height—this is your starting position.
- Brace your core, then bring your left knee toward your chest.
- Return to the starting position, then repeat on the other side.
- Continue, alternating sides with each rep.
Make it easier: If you feel any strain in your back, rest your hands on the floor behind you, with fingers facing toward your body.
4. Low plank hip dip
Time: 40sec Rest: 20sec
- From your hands and knees, place your forearms on the floor with your shoulders stacked over your elbows, and step your feet back so your body forms a straight line from head to feet.
- Engage your core.
- Rotate your hips to the left side, lowering your left hip.
- Return to the center, then repeat on the other side.
- Continue, alternating sides with each rep.
5. Heel tap
Time: 40sec Rest: 20sec
- Lie on your back with your knees bent, feet flat on the floor and arms by your sides.
- Engage your core then raise your head and shoulders off the floor.
- Raise your arms to ankle height.
- Reach your left hand toward your left heel, then repeat on the other side.
- Keep alternating sides for 40 seconds.