5-Minute Workout for Core & Lower Body
This series of exercises forms a full-body workout with a strong focus on the lower body and the core. All you need is a little space and five minutes of your time. This quick and effective workout was put together by Ward Lemmelijn.
Adjust to your level:
- Well-trained? Do 1 circuit where you perform each exercise for 1 minute.
- Prefer shorter sets? Do 2 circuits of 30 seconds per exercise.
- Still building up? Choose 4 circuits of 15 seconds per exercise.
Exercises
- Jumping Jacks: Jump with your legs wide and simultaneously bring your arms above your head. Return to the starting position and repeat.
- Lunges: Step forward with one leg and bend both knees to a 90-degree angle. Push yourself back to the starting position and switch legs.
- Plank with Knee Taps: Start in a plank position. Alternately bring one knee to your chest while keeping your core tight. Maintain a controlled movement.
- Glute Bridge: Lie on your back with your knees bent and feet flat on the ground. Lift your hips until your body forms a straight line from shoulders to knees. Lower slowly and repeat.
- Overhead Squat: Stand upright with your arms stretched above your head. Lower into a squat position in a controlled manner while keeping your arms above your head. Return to the starting position and repeat.
Don't forget to warm up before you start and cool down when you're done!
DRINK MORE WATER, FEEL BETTER!
And don't forget: in addition to eating healthy and exercising, drinking enough water is also essential. Water plays a crucial role in your health and can help with:
- Improving your concentration and energy levels.
- Supporting healthy skin.
- Stimulating digestion and flushing out waste.
Tips to drink more water:
- Place your water bottle or glass directly in your line of sight or within reach.
- Use a smaller water bottle that empties faster; this motivates you to refill more often.
- Choose a nice water bottle that makes you happy.
- Always bring a drink with you on the go.
- Drink water in a way that is comfortable for you – warm or cold, anything goes.
- Eat more foods with a high water content, such as cucumber, lettuce, watermelon, tomato, and zucchini.
- Jazz up your glass of water with, for example, my cranberry chipotle mix from N’sane, sooo delicious!
