How to build a stronger core in just 15 minutes, according to an expert trainer

If you're not already incorporating core strengthening exercises into your workout routine, it's well worth dedicating some time to them.

While sit-ups and crunches can target the abdominals, the core actually consists of a broader range of muscles, including the obliques, pelvis and lower back.

Personal trainer James Stirling, also known online as London Fitness Guy, recently shared a workout designed to effectively target all the muscles in the core. Here's how to do it.

How to do London Fitness Guy's core workout

You'll need a dumbbell for two of the exercises: the dumbbell rainbow and the plank drag. Opt for a weight that you find challenging. You'll also need an exercise mat to support your joints.

Complete 10 repetitions of each exercise and hold the side plank for one minute on each side. Go for three sets in total to make a 15-minute workout.

The benefits of dumbbell core workouts

It’s common for core workouts to be based on bodyweight moves like planks and sit-ups. However, after building a good foundation of core strength, you might want to challenge your muscles further by incorporating weights.

Adding some resistance, such as a dumbbell or resistance band, can help you progressively overload your exercises, ensuring they continuously challenge you. This is essential for building muscle.

Why strengthen the core?

Your core is responsible for all kinds of things. It helps with spinal and pelvic stability, but it also helps transfer power between your upper and lower limbs. So strengthening your core can help with things like back ache and hip pain, and it can help you move more efficiently in everyday life.

It's common for certain core muscles (like the glutes) to weaken if we spend a lot of time sitting down, which can lead to muscular imbalances. Strengthening the area with routines like this one can help combat this and lower your risk of injury.