It only takes eight minutes to strengthen your core and improve your posture

Ease lower back pain and improve the way you move by strengthening your midsection muscles

Women doing core strengthening workout
(Image credit: Getty Images/RealPeopleGroup)

The benefits of a strong core are seemingly endless; improved posture, better mobility and less lower back pain, to name a few. 

So, we think adding core workouts into your routine is the way to go. And what better place to start than this equipment-free routine which takes just eight minutes?

It was created by personal trainer Mikala Czubak (better known by her social media handle FitbyMik) who has more than 10 years' experience in the fitness industry and a Bachelor's degree in Kinesiology—the study of human body movement.

It's a bodyweight workout so you won't need any equipment to take part. However, if you're working out on a hard surface you may benefit from a yoga mat to make things a bit more comfortable. 

You can follow along with the routine via the video below, allowing you to match Czubak's movements in real time to help you perfect your technique. 

Watch FitbyMik's core strengthening workout

People tend to use the terms abs and core interchangeably, but there is a difference between abs and core training

The abdominals are just a small part of your core, which also contains several other muscles providing vital functions like supporting your spine, helping you keep your balance, and bending and twisting your torso. 

So, while training your abs can contribute to a solid core, a dedicated core workout will offer a more comprehensive midsection-strengthening session.  

Especially if you're new to core workouts, you may feel some soreness the next day. Don't worry, this is completely normal, and is known as delayed-onset muscle soreness (or DOMS for short). 

This does highlight the importance of following a proper recovery process, however. As well as bookending your workout with a proper warm up and cool down, why not try some of the best protein powders for weight loss to help aid your recovery?

Lois Mackenzie
Fitness Writer

Lois Mackenzie is a Fitness Writer for Fit&Well and its sister site Coach, covering strength training workouts with weights, accessible ways to stay active at home, and training routines for runners. She joined the team from Newsquest Media Group, where she was a senior sports, trends, and lifestyle reporter. She is a dedicated runner, having just completed her first marathon, and an advocate for spending time outdoors, whether on a walk, taking a long run, or swimming in the sea. 

Lois holds a Master's degree in Digital Journalism, and has written for Good Health, Wellbeing & The Great Outdoors,, and Newsquest Media Group, where her reporting was published in over 200 local newspapers.