A strong core is essential for relieving pressure on the lower back, enhancing balance and stability and making everyday movements – like getting up from a chair or lifting heavy shopping bags – easier.
And as a recent Instagram post from TV personality Ferne McCann proves, your core workouts don’t need to take hours or involve lots of complicated moves to be effective. Sometimes, simpler is better.
Sharing a video of herself working through five different core-focused moves, McCann said she ‘swore by’ the combination of exercises to build core strength and get her ‘abs firing’ with zero equipment.
The workout
In the video, Ferne worked through each of the five moves, completing 20 reps of each before moving on to the next.
If you want to make the workout more challenging, you could do another round or add weights to the equation – weighted crunches and Russian twists are a great place to start.
Crunch x 20 repsAlternating ankle grab x 20 repsV up x 20 repsRussian twist x 20 repsKnee tuck x 20 repsHow to do the movesCrunchLie on your back on a mat, with your knees bent and your feet planted on the floor. Place your fingertips lightly behind your head, without pulling on your neck. Pressing your lower back down into the mat, contract your core to lift your head, neck and shoulder blades a few inches off the floor. Focus on lifting from your core rather than straining your neck. Hold that position for a few seconds before slowly lowering your head, neck and shoulder blades back to the floor under control. Alternating ankle grabLie on your back on a mat with your knees slightly bent and heels resting on the floor.Contract your core to sit upright, reaching forward with both hands.At the same time lift one of your legs, so you can reach forwards and tap both sides of your ankle with your hands. Lower back to the start under control. On the next rep, alternate the leg you lift.V upLie back with your legs straight and your hands underneath your shoulders to prop up your upper body. Brace your core and raise your legs while lifting your head, neck and shoulders towards your legs to form a V shape.Slowly lower back to the starting position with control.Russian twist
rebecca jacobs
Sit on the floor, with your knees bent and the soles of your feet flat on the ground. Lean yourself back until you feel that you need to brace your abdominals to stop yourself falling backwards. Your upper body should be at around 45 degrees to the floor. Once your upper body position is set and abdominal wall is still braced, lift your feet off the floor. You can leave your knees bent, and at this point your body will be forming a V-like shape. Ensure you’ve got your balance, link your hands together in front of your chest.Keeping your legs relatively still, rotate your arms all the way over to one side, return to centre and then twist to the other side. Continually twist from one side to the other, maintaining a straight spine as best you can.Knee tuck
rebecca jacobs
Lie on your back with your legs elevated and your hands positioned underneath your shoulders to prop up your upper body. Look forward with a soft gaze. Brace your core and bend your legs to bring your knees towards your chest. At the same time, lift your chest and shoulders towards your legs. Return to the starting position with control, keeping your legs elevated until you’ve completed all the reps.
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Lauren Geall is deputy site editor for Women’s Health UK and Men’s Health UK. She graduated from Exeter University with a BA in English Literature before studying an MA in Magazine Journalism at City, University London. She’s been writing about health, fitness and wellbeing for over five years, with a total of seven years in digital journalism. Prior to her current role, she worked at Stylist as the acting health and fitness editor. As well as being a keen runner, Lauren is passionate about women’s sport and can often be found cheering on Arsenal Women at the Emirates or keeping tabs on the Red Roses’ latest win.