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 created 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 each.
Exercises
- Sumo Squats: Stand with your feet wide apart and your toes slightly turned out. Lower yourself into a squat position while keeping your back straight. Rise back up and repeat.
- Step Back Lunge: Step back with one leg and bend both knees to a 90-degree angle. Return to the starting position and switch legs.
- Bicycle Crunch: Lie on your back with your hands behind your head. Alternately bring your right elbow to your left knee and then your left elbow to your right knee in a cycling motion.
- Flutter Kicks: Lie on your back with your hands under your lower back or beside your body. Lift your legs slightly off the ground and make a quick, alternating kicking motion. Keep your core tight.
- Burpees: Start standing. Lower into a squat, place your hands on the ground, and jump your feet back into a plank position. Do a push-up, jump back to a squat position, and jump explosively upwards.
Don’t forget to warm up before you start and cool down when you’re done!
DRINK MORE WATER, FEEL BETTER!
And remember: besides 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 eliminating 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 take 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.
- Spice up your glass of water with, for example, my cranberry chipotle mix from N’sane, sooo delicious!
