Life is busy, and some days getting to the gym is just not going to happen. We get it. But don’t let that get in the way of your fitness goals! We have designed another quick, 20 minute workout for you – this time focusing on your core. No need for any equipment or even much space. So grab a few minutes and some water, and let’s go!

To reach 20 minutes, repeat all exercises 3 times. And remember to never hold your breath and breathe throughout all exercises.

1. Bird Dog

Start on your hands and knees (knees under your hips and hands under your shoulders). Keeping your back flat, extend your left arm and right leg simultaneously.  Hold this position for 10 seconds. Be sure to pull your belly button to your spine to tighten your core and keep your back straight. Switch sides – extend your right arm and left leg. Repeat both sides. Take a 30 second rest.

2. High Plank

Get into a push up position – placing your hands under your shoulders, up on your toes, with your legs straight and extended behind you. Pull your belly button to your spine to keep your abdominals engaged and to protect your lower back. Hold this position for 30 seconds. Take a 30 second rest.

3. Side Plank

Lie on your right side with your shoulders, hips, and legs stacked on top of one another. With your right elbow under your right shoulder, prop yourself up, lifting your shoulder, hip, and legs off the ground.  Aim to hold yourself for 30 seconds by not letting your hip drop to the floor. Switch sides. Take a 30 second break.

4. Seated Leg Lift

Sitting on the ground, place both legs straight out in front of you. In a slow and controlled manner, lift your left leg off of the floor and lower it back down. Be sure to keep your leg extended straight and sit up tall. Switch to your right leg. Alternate legs, aiming for 10 times on each leg. Rest for 30 seconds.

5. Heel Touches

Lay on your back with your knees bent and in line with your hips. Place your arms at your sides. Using your obliques, slide your upper body along the mat so that your left hand touches your left heel. Come back to the center and complete the same movement on your right side. Alternate sides, aiming for 10 times each side. Rest for 30 seconds.

For more free workouts, check out our 20 Minute Full-Body Workout, and our Easy Dorm Room Workout.