KILLER CORE CIRCUIT

This no-equipment routine challenges your entire core. It starts slow and measured, before more aerobic exercises at the end elevate your heart rate and melt away body fat

A good core workout should target every muscle in the core region, including the rectus abdominis, obliques, transverse abdominis, and lower back muscles. This comprehensive session does exactly that, with exercises from mountain climbers to single-arm planks strengthening your core from every angle.

This is a circuit, so complete the exercises back-to-back, with minimal rest in-between. Once you’ve made it through one full round, give yourself a 90-second break, then do it all again once or twice more.

1. MOUNTAIN CLIMBER TO LEG RAISE

Benefits: Adding a dynamic movement to a static hold will force you to keep your core fully engaged. Your glutes and hamstrings will get worked, too Reps: 12-15 (each leg)

• Begin in a high plank position with your hands directly under your shoulders,

• Start by driving one knee towards your chest

• As you move that same leg back, instead of planting your foot extend it behind you with a straight leg

• Keeping your leg straight, raise it up as high as you can while engaging your core and glutes

• Hold the leg raise position briefly at the top to maximise contraction in your glutes and hamstrings

• Lower your leg back to the starting position and return to the high plank position

• Repeat with the other leg

2. SINGLE-ARM PLANK TO REACH

Benefits: Enhances core strength, stability, and shoulder endurance while improving balance Reps: 8-12 (each side)

• Begin in a high plank position with hands directly under shoulders

• Lift one hand off the ground, keeping the body stabilised and aligned

• Engage the core to prevent rotation in the hips

• Now extend your free hand out in front, then swing it back to the side of your hip

• Continue moving your arm forward and back

3. SIDE PLANK ROTATION