The 5-Minute VS Model Core Routine

Wanting abs like Victoria’s Secret models but don’t have time to spend hours in the gym everyday? You’re in luck. Short core workouts, done consistently over time, have been proven to be effective in sculpting model-like cores.

Here are short, strategic Victoria’s Secret model-inspired core routines that can be done anywhere—hotel rooms, backstage at shows, or in their living rooms between meetings. We’re talking 5-10 minutes, max.

The 5-Minute VS Model Core Routine

Do each exercise for 45 seconds, with 15 seconds of rest between moves. That’s one round, which takes exactly 5 minutes. If you want to level up, do 2 rounds (10 minutes total).

Exercise 1: Standing Torso Twists

Why models love it: This warms up your obliques and engages your entire core without any floor work. It’s perfect for backstage quick workouts or tiny spaces.

How to do it:

Stand with feet hip-width apart, hands behind your head or in prayer position at chest level
Keep your hips completely still and facing forward
Rotate your torso to the right, then to the left
The movement comes from your waist, not your hips
Move with control—this isn’t about speed

The secret: Exhale forcefully as you twist. This engages your deep core muscles and makes the exercise way more effective.

Beginner tip: If keeping your hips still is hard, try doing this with your back against a wall at first.

Exercise 2: Pilates Hundred

Why models love it: This is a staple in every model’s routine because it targets lower abs, builds endurance, and creates that “dancer core” definition.

How to do it:

Lie on your back, lift your legs to tabletop position (knees bent at 90 degrees, shins parallel to floor)
Lift your head and shoulders off the mat, reaching your arms long by your sides
Pulse your arms up and down in small movements
Inhale for 5 pulses, exhale for 5 pulses
Keep your lower back pressed to the floor

The secret: If your neck gets tired, rest your head down but keep your core engaged. As you get stronger, straighten your legs to 45 degrees for more intensity.

Beginner tip: Keep your knees bent and higher up (closer to your chest) at first. As this gets easier, lower your legs slightly for a bigger challenge.

Exercise 3: Heel Touches

Why models love it: This specifically targets the obliques and creates that defined side-waist look that photographs so well on the runway.

How to do it:

Lie on your back with knees bent, feet flat on the floor
Lift your shoulders slightly off the mat
Reach your right hand toward your right heel, crunching your right side
Return to center, then reach your left hand toward your left heel
Keep the movement controlled and continuous

The secret: Focus on sliding your hand down as far as possible. You should feel a strong contraction on the side you’re working.

Beginner tip: If your neck hurts, rest your head on the mat and just focus on the side-to-side reach. You’ll still feel your obliques working.

Exercise 4: Modified Bicycle Crunches

Why models love it: This works everything—upper abs, lower abs, and obliques—in one movement. It’s incredibly efficient.

How to do it:

Lie on your back, hands behind your head, legs in tabletop position
Extend your right leg straight while bringing your left knee toward your chest
Rotate your torso, bringing your right elbow toward your left knee
Switch sides in a pedaling motion
Keep your lower back pressed to the floor

The secret: Slow it way down. One full rep should take 3-4 seconds. The slower you go, the more effective this is.

Beginner tip: Don’t worry about actually touching your elbow to your knee. Just focus on the twisting motion and bringing your shoulder blade off the mat.

Exercise 5: Plank Hold

Why models love it: The plank is the foundation of every strong core. It builds stability, improves posture, and engages every single ab muscle at once.

How to do it:

Start on your forearms and toes, body in a straight line from head to heels
Pull your belly button toward your spine
Don’t let your hips sag or pike up
Hold for the full 45 seconds (or as long as you can with good form)

The secret: Squeeze your glutes and quads. A plank isn’t just an ab exercise—your entire body should be engaged.

Beginner tip: Drop to your knees if needed. It’s better to hold a modified plank with perfect form than a full plank with your hips sagging.

How to Actually Do This Routine (The Real Talk)

Here’s my honest advice after doing this routine consistently:

Start with one round. Five minutes is enough when you’re new to this. Don’t feel like you need to do more just because it’s “only” 5 minutes.

Do it first thing in the morning. Models often do core work before breakfast. It wakes up your body, gets your metabolism going, and most importantly—it’s done before life gets in the way.

Focus on form over speed. One slow, controlled heel touch is worth ten sloppy ones. Quality matters more than quantity.

Use a timer. Download a free interval timer app, set it for 45 seconds of work and 15 seconds of rest, and just follow along. Don’t think, just move when it tells you to.

Be consistent for 3 weeks. That’s when you’ll start noticing real changes—not just in how your abs look, but in how strong your core feels during everyday activities.

Level Up Options

Once 5 minutes feels easy (and it will after a few weeks), here’s how to progress:

Option 1: Do 2 rounds (10 minutes total) with 30 seconds rest between rounds

Option 2: Increase the work time to 60 seconds per exercise (still 5 exercises, just longer)

Option 3: Add ankle weights for the Pilates hundred and bicycle crunches

Option 4: Progress the plank to a plank with shoulder taps (45 seconds of tapping your opposite shoulder)

The Bottom Line

Victoria’s Secret models don’t have magic genetics (okay, maybe a little). What they have is a smart, consistent approach to core training that fits into their busy lives.

This 5-minute routine is based on the exact exercises you’ll find in their training programs—just modified to be accessible for anyone, anywhere, at any fitness level.

You don’t need an hour. You don’t need equipment. You just need 5 minutes and the commitment to show up consistently.

Follow along at @fitwithLaurie and let’s get toned together.

—Laurie

P.S. If you want more celebrity-inspired workouts that actually fit into real life, check out my post on [How Celebrities Train Their Abs (Beginner-Friendly Version)]. Same effective results, zero celebrity budget required.