Core strengthening workouts are some of the most important for a stronger body, but can also be the most arduous. Endless crunches and sit-ups can also boring, which is why we like this more varied routine from personal trainer Roxanne Russell.
Inspired by Pilates, this abs workout uses no equipment, just your bodyweight. That doesn’t mean it’s easy—you’ll definitely still feel the burn. Grab your yoga mat for some added comfort and give it a go.
Watch Roxanne Russell’s core strengthening workout
The workout is just 10 minutes long and has nine movements, making it the perfect add-on to the end of your workout, or a standalone routine when you want to move your body and focus on the core. You’ll perform each movement once, for 45 seconds, before resting for 15 seconds and moving onto the next move. The exercises are listed below, but scroll down and you'll also see some expert tips and insight that Russell provided to Fit&Well.
- Plank pikes
- Three-leg down dog knee drive (both sides)
- Half roll back arm circles
- Pendulum
- Dead bugs
- Nutcracker 2
- Plank T-rotations
- Leg circles
- Reverse crunch
Roxanne Russell's form tips
Engage your core: "Throughout the workout, make sure to actively engage your core to support your movements and protect your lower back. Draw the belly in, keep the ribs tucked and don't flare out".
Practice controlled movements: "Move slowly and with control instead of rushing and getting in as many repetitions in as you can. This will maximise the effectiveness of each exercise and reduce the risk of injury".
Breathe steadily: "Maintain steady, rhythmic breathing to help with endurance and focus. Breathing out when the exercise requires the most effort".
Why everyone should strengthen their core
Strengthening the core isn’t just about aesthetics, it’s useful too. The core also plays a huge part in your everyday functions like bending and twisting and are responsible for supporting your spine and protecting your back. By having strong core muscles, you’ll also find it easier to maintain an upright posture when sitting and standing—no more hunching over your desk!
If you're new to core workouts like this, chances are you'll feel some soreness in your muscles the following day — this is known as delayed-onset muscle soreness (or DOMS). To aid recovery, rest these muscles and increase your protein intake
Yoga mats to try
You'll need something to rest on during this core-focused routine. Here are three of the best yoga mats we've tested this year, which are perfect for this kind of session.
-
I'm a meditation teacher and I think this is the most effective technique to reduce stress in minutesMindfulness There are many ways to lower stress, but I've found cyclic sighing to be immediately effective for me and my clients
-
Two dumbbells, six moves and 20 minutes are all you need to boost your metabolism and build muscle toneWorkout Work up a sweat and put a smile on your face with this fast-paced workout
