Build core strength and improve your posture in just six minutes with this three-move workout

Boost your balance, promote circulation, and develop midsection muscle with this short routine

A man performing a v-up
(Image credit: Getty / Prostock Studio)

Some workouts can be packed full of complex moves or use multiple bits of equipment, but if you're exercising at home or your tight on time, sometimes simplicity is key, which is where this short workout comes in. 

Not only will it strengthen your mid-body muscles in just six minutes, but it also only contains three bodyweight moves. So, there's nothing to stop you unrolling your yoga mat (or towel, if you don't have one)  and giving it a go. 

This session, trainer Jay Maryniak (JTM_Fit), is an example of an AMRAP workout, where the aim is to do As Many Rounds As Possible in a given time. You'll start a six-minute timer, complete 10 repetitions of each move, and repeat as many times as you can before the clock hits zero. 

If you aren't familiar with any of these exercises (Muay Thai knees were a new one, even for us!) then watch Maryniak's demonstrations for each one. Then try to mirror his form to work on your technique — the lynchpin of any effective workout. 

Watch JTM_Fit's three-move core workout

Although you're doing this to a timer, you don't need to rush each repetition. In fact, the key to this routine is to find a steady pace you can stick to for the full work period without taking additional breaks or effecting your form. 

Six minutes is a long time to target a single muscle group with minimal rest. Slowing things down will also allow you to focus on your form and boost your core muscles' time under tension, which can make the session more challenging and effective. 

Although its listed as a core strengthening workout, you'll also feel the effects around your abdominal muscles. But there are subtle differences between abs and core training

The abdominals include the rectus abdominis (responsible for the six-pack shape), spine-supporting transverse abdominis and the obliques which play a pivotal role in twisting movements. 

These will all be used in this workout, but they only make up part of the core — a larger group of muscles responsible for linking the upper and lower body, filling crucial roles like sparing the spine from excess stress. 

By strengthening your mid-body muscles, you can reduce back pain, lower your risk of injury, improve your posture and boost your balance, so it's always worth adding some dedicated core workouts in your exercise plans. 

Harry Bullmore
Fitness Writer

Harry Bullmore is a Fitness Writer for Fit&Well and its sister site Coach, covering accessible home workouts, strength training session, and yoga routines. He joined the team from Hearst, where he reviewed products for Men's Health, Women's Health, and Runner's World. He is passionate about the physical and mental benefits of exercise, and splits his time between weightlifting, CrossFit, and gymnastics, which he does to build strength, boost his wellbeing, and have fun.

Harry is a NCTJ-qualified journalist, and has written for Vice, Learning Disability Today, and The Argus, where he was a crime, politics, and sports reporter for several UK regional and national newspapers.