This beginner-friendly back and core workout is designed to improve flexibility, burn fat, and relieve muscle tension—all in just five minutes! It’s perfect for those looking for an effective yet effortless way to tone their waistline and correct posture.
Why Should You Do This Workout?
1. Relieve Shoulder & Neck Pain
Strengthening your back muscles promotes better blood circulation, releases tension, and helps with issues like slouching, stiffness, and chronic neck pain. If you suffer from discomfort due to prolonged screen time or poor posture, these exercises can provide relief.
2. Burn Belly & Back Fat
Bodyweight exercises that involve arm support not only help reduce fat around your back and waist but also improve your posture by correcting rounded shoulders and rib flaring. This enhances your overall silhouette, making you look more confident and poised. 
3. Anti-Aging Benefits
A strong back supports youthful skin! Back exercises help prevent sagging facial skin by improving circulation. Additionally, inversion movements increase blood flow to the face, reducing wrinkles and dullness. Consistent practice will leave you looking and feeling younger.
The 5-Minute Back & Core Workout
Exercise 1: Bird-Dog Arm Extension
- Start in a kneeling position with hands and thighs perpendicular to the floor.
- Engage your core muscles, extend your right leg straight back, and lift it off the ground.
- Lift your left arm, keeping your upper arm close to your ribs.
- Exhale as you extend your arm straight back; inhale to return.
- Perform 12-15 reps per side.
Exercise 2: Prone Back Extension
- Lie face down with legs extended.
- Inhale, lift your chest slightly off the floor (about 5-10cm).
- Exhale, extend your arms backward.
- Inhale, bend your arms back to starting position.
- Repeat 10-15 times.
Exercise 3: Cat-Cow to Downward Dog
- Begin in a kneeling position, engaging your core.
- Exhale, bend your elbows, and lower your chest toward the floor.
- Inhale to return, then exhale and push your hips up into a Downward Dog position.
- Contract your abs and push your hips up, holding for 3-5 seconds.
- Inhale to return and repeat 8-10 times.
Exercise 4: Seated Chest Opener
- Sit upright with your core engaged.
- Bend your elbows, bringing your forearms together in front of your chest.
- Inhale, open your arms to the sides, and push your chest forward.
- Exhale, bring your arms back together while slightly rounding your upper back.
- Perform 10-15 reps.
Exercise 5: Modified Push-Up
- Begin in a kneeling position, hands placed under your shoulders.
- Exhale, bend your elbows, and lower your chest toward the floor.
- Inhale to push back up.
- Repeat 12-15 times.
Exercise 6: Shoulder Tap Plank
- Get into a high plank position, engaging your core.
- Keep your hands directly under your shoulders.
- Alternate tapping each shoulder with the opposite hand while maintaining balance.
- Perform 15-20 reps.
Final Thoughts
This quick and effective back & core routine is perfect for beginners. It not only relieves back pain but also helps improve posture, burn fat, and promote overall well-being. Try incorporating it into your daily routine and feel the difference!
