5-Minute Core Workout | While Keeping Your Neck & Shoulders Tension-Free

Finding safe, quick and effective workouts online can be challenging.  I can help.  

If you're looking for a safe, quick and effective core workout while keeping your neck and shoulders tension free, and a workout that you can do anytime, anywhere, this workout is for you!  

Grab a mat, towel or find a carpet space to workout on.  And, grab 1-2 hand towels or a small pillow to go under your head when needed.

Click on the YouTube video below to get started. 

 FULL WORKOUT INSTRUCTIONS 

 Props:  Grab a mat, towel or use a carpet space or rug to workout on.  Also, grab 1-2 hand towels or a small pillow to go under your head when needed.

Start by lying on your back on the floor with your knees bent.  Rest your arms down by your side.  Place your feet and knees hip joint distance apart. That's about two fist width apart between your knees and feet.  Or place a yoga block between your knees, which is approximately two fist width apart and for added support.  Place 1-2 hand towels or a small pillow under your head for support and for good body alignment.

Warm-up 

Let's center ourselves by focusing on our breath.  Take a nice inhale through you nose and a open mouth exhale.  Take another breath in through your nose and an open mouth exhale.  One more, inhale and exhale.

Next, place your hands on top of hip bones or abdomen, and gently tilt your pelvis forward and back.  First, toward your face.  Then, toward your feet. Tilt your pelvis forward and back two more times.

Now, make your way into a neutral pelvis position by drawing your abdomen in toward your spine or towards the floor.  Like you did when you were doing your pelvic tilts, but just use your core muscle to make this action happen.  Hold, this position and continue to breathe.  Once you have this position, relax your arms down by your side.

Lift your right leg up into table top position.  Make sure to place your right knee on top of your hip joint and keep your right ankle in line with your knee and parallel with the floor.  

Exercise #1  Single Heel Tap

Step 1  Hold this position, and breath.

Step 2  Lower your right foot towards the floor while keeping your right knee bent at 90 degrees and hinge from your hip.  Then, bring your right leg back to table top position.  Use you core versus using your leg to make this action happen.  Do six to ten repetitions.  

Step 3  Repeat this exercise on the left side.

Note:  Make sure to keep your neutral pelvis while performing this exercise.  Decrease the range of motion if you feel any discomfort or pain in your neck or back. 

Exercise #2  Double Heel Tap

Step 1  Place both legs into table top position.  Make sure to keep you knees and feet hip joint distance apart.  

Step 2  Lower both feet down towards to floor; hinging from your hips, and use your abdomen (core) muscles to make this action happen.  Then, bring your legs back to table top position.  Do six to ten repetitions.

Note:  If you feel any pain or discomfort during this exercise, decrease the range of motion by going only halfway down.  Or you can do single heel taps instead.

Exercise #3  Single Straight Leg Press

Step 1  Place your right leg into table top position.

Step 2  Extend your right leg out and in for six to ten repetitions.  

Step 3  Repeat this exercise on the left side.

Note:  If you feel pain or a strain in your neck and back, decrease the range of motion.

Exercise #4  Double Straight Leg Press

Step 1  Place both legs into table top position.

Step 2  Lower both feet down towards the floor.  Then, back up to table top position.  Do six to 10 repetitions.

Note:  If you feel any pain or strain in your neck and back while doing this exercise, decrease the range of motion.  Or you can do single straight leg press.

Exercise #5  Basic Curl Up

Step 1  Place your feet on the floor.  Keep your feet and knees hip joint distance apart. And, place your hands behind your head and draw your abdomen to neutral pelvis position. 

Step 2  Inhale to prepare.  Exhale curl your head, neck and shoulders up using your core.  Inhale, lower your head, neck and shoulders back three quarters of the way back.  Repeat exercise.  Do six to ten repetitions.

Note:  If you feel any pain or strain in your neck and shoulders, decrease the range of motion.  You can also press your head gently back into your head to release any tension.  If you still feel pain, stop.  

 Cool-down

Stretch #1  Single Knee Into Chest Stretch

Step 1 Draw your right knee into towards your chest.  Option 1:  Keep the other knee bent with your foot on the floor.  Option 2:  Extend your left leg and relax it on the floor.  Hold position, and take two to three slow breathes.  

Step 2  Repeat other side.

Closing  

Place both feet onto the floor, turn onto one side and push yourself up to a comfortable seated position.  

You are done, great job!  Thank you for working out with me.  I look forward to seeing you next time! 

If you enjoyed today's 5-minute workout, please like the video, and subscribe to Ranada Fitness Youtube channel by clicking on the subscribe link.  

Please share this 5-minute workout video link https://youtu.be/8sBHHOpY3HM If you know someone who could benefit from doing this video.  

For more free Youtube video workouts, check out my 5-Minute Butt Workout | For Lower Back Pain-Relief, click here.

If you have questions or comments, please comment below.  I would love to hear from you!

To an amazing, healthier you,

Ranada xo