{"id":912341,"date":"2026-10-01T14:42:22","date_gmt":"2026-10-01T14:42:22","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/912341\/"},"modified":"2026-10-01T14:42:22","modified_gmt":"2026-10-01T14:42:22","slug":"midlife-fitness-expert-caroline-idiens-54-shares-6-no-kit-core-exercises-you-need-to-start-doing","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/912341\/","title":{"rendered":"Midlife fitness expert Caroline Idiens, 54, shares 6 no-kit core exercises ‘you need to start doing’"},"content":{"rendered":"

While the idea of training your core might not sound particularly appealing, it’s so important for future-proofing your body against age-related decline. A strong core helps protect your spine, improves balance<\/a> and stability (both vital for preventing falls), supports pelvic floor health<\/a> \u2013 an often-overlooked area of fitness \u2013 and reduces your overall risk of injury.<\/p>\n

And it’s never too late to get started. One systematic review<\/a> and meta-analysis found that core training significantly improved balance in older adults. Meanwhile, another recent study<\/a> of more than 5,000 women aged 63-99 found that greater muscular strength was associated with a significantly lower risk of death.<\/p>\n

You don’t need a gym or any fancy equipment, either \u2013 as midlife fitness expert and founder of Caroline’s Circuits<\/a>Caroline Idiens<\/a> is always reminding her 2.4 million Instagram followers.<\/p>\n

‘So you want a stronger core?’ the 54-year-old personal trainer asked on the platform earlier this year.<\/p>\n

‘You need to start doing these six exercises<\/a>.’<\/p>\n

After warming up, Idiens advises starting slowly and building gradually. Take the time to learn the movements and nail your technique before increasing the pace or volume. She then recommends incorporating them into your regular full-body workouts<\/a>.<\/p>\n

Her top form tip?<\/p>\n

‘Try to keep your back down and support your head where needed without pulling on your neck.’<\/p>\n

Caroline Idiens’ core exercises1. Toe tap x 30 secs\"ImageLie on your back with your knees bent to 90 degrees and your shins parallel to the floor in a tabletop position. Press your lower back into the floor by gently drawing your belly button towards your spine.Slowly lower one foot to lightly tap the floor with your toes without allowing your lower back to arch.Return to the starting position with control.Repeat on the opposite side.2. Dead bug x 30 secs\"ImageLie on your back with your knees bent to 90 degrees and your shins parallel to the floor.Keeping your lower back pressed into the floor, extend your left arm overhead while straightening your right leg.Return with control, then repeat on the opposite side.3. Double ab bike x 30 secs\"ImageLie on your back with your feet flat on the floor and your knees bent. Interlace your fingers behind your head or place your fingertips lightly at your temples.Lift your shoulder blades off the floor and bring your knees into a tabletop position.Twist to bring your right elbow towards your left knee while extending your right leg.Return to the centre before repeating on the opposite side.4. Bent-knee jack knife x 30 secs\"ImageLie on your back with your arms extended overhead and your legs hovering just above the floor.Brace your core.Exhale as you draw your knees into your chest while simultaneously reaching your arms towards your feet, lifting your head and shoulders from the floor.Lower back down with control and repeat.5. Straight-leg oblique tap x 20 secs\"ImageLie on your back with your arms by your sides.Bring your legs up until they’re perpendicular to the floor.Exhale as you lift your shoulders and rotate your torso slightly to the left, reaching towards your left foot.Initiate the twist from your ribs rather than your arm.Return to the centre and repeat on the other side.6. Elbow-to-knee crunch x 30 secs\"ImageLie on your back with your lower back pressed into the mat. Place your hands behind your head and keep your elbows wide.Lift your legs into a tabletop position and raise your head and shoulders off the floor.Draw your left knee towards your chest while rotating your torso to bring your right elbow towards it.Return to the starting position and repeat on the opposite side, initiating the movement from your ribs rather than pulling with your elbow. <\/p>\n

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Her PT, Michael Garry, has created a 4-week training plan exclusively for members of the WH COLLECTIVE. It’s designed to remove one of the biggest barriers to fitness: time. You’ll train for just 35 minutes three times a week \u2013 Liz’s exact strategy to build muscle, boost metabolism and support long-term health. Tap the link below to unlock 14 free days of training and start Liz’s plan today.<\/p>\n

Get the plan<\/a><\/p>\n

\"women's<\/a>\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n