No Equipment, No Repeat Moves – This 7-Minute Core Workout Targets Your Abs and Obliques
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I firmly believe that when it comes to exercise, something is always better than nothing. In my experience, if you can train consistently—even just five to ten minutes at a time—it adds up to real results.
Consistency is the secret. That means fitting in several short “micro workouts” each week, using whatever small breaks appear in your day.
If you want a stronger core, try this routine the next time you have seven free minutes and some floor space to lie down.
No equipment is required, though a good yoga mat will make things more comfortable on hard floors.
Watch: Nourish Move Love’s 7-minute abs workout
Trainer Lindsey Bomgren (founder of Nourish Move Love) leads the session and does every move alongside you. Fellow trainer Rachel demonstrates modified versions on screen, so you can scale each exercise if needed.
How it works:
- Each exercise is performed for 45 seconds
- You get 15 seconds to transition to the next move
- There’s very little rest—as you'd expect from a short, high-impact workout
No repeat exercises – once you finish a move, it’s gone for good. This is a nice change from core workouts that can feel repetitive.
Even with just seven exercises, you’ll hit:
- Upper abs (crunches)
- Lower abs (reverse crunches, scissor kicks)
- Obliques (bicycle crunches)
- Deep core muscles (plank extensions)
That’s a complete core session in seven minutes flat.
A reality check – one quick workout won’t transform your strength overnight. But it’s a solid start. And as I keep saying: something is always better than nothing.
Once you’ve completed one short session and seen how easy it is to fit in (and hopefully enjoyed it more than expected), you’ll find it much easier to stay motivated.
With short workouts like this, doing four or five per week is totally doable. That builds a routine you can later expand into longer sessions. If you’re already doing longer workouts, this seven-minute blast works great as a finisher for a full-body session.
Want more? If you’ve finished this routine and are ready for something a bit longer, try this 15-minute no-equipment core workout.
More from Tom's Guide:
- SWEAT app review: I’ve used this app for the past decade – here’s why it’s the best workout app for women
- I’m a registered dietitian – here are the 9 healthy foods I actually eat for a strong heart
- ‘I’m a Pilates instructor – these 5 core exercises help older clients build strength and improve posture’
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