Three moves to strengthen your core and improve your posture

Core workouts don't need to take hours, so try this short routine to boost your balance and strengthen your abs

Woman doing side plank
(Image credit: Getty Images/Mikolette)

A solid core leads to better stability, improved posture, and helps to prevent injuries in other sports you take part in, so why wouldn't you want to strengthen it?

There's no shortage of core workouts online, but if you haven't got a lot of time or equipment at home then this bodyweight workout is perfect. In just three moves you can develop your mid-body muscle and reap the benefits.

The routine comes from NASM-certified personal trainer Cindy, and to take part all you'll need is a mini loop resistance band. However, don't worry if you don't have one as all of the moves can also be performed with just your bodyweight. 

To try this workout, complete 12 toe touches, hold a side plank for 20-40 seconds on either side of your body, then perform 10 leg lifts on each leg. Repeat this sequence two more times for a quick three-round workout. 

When doing core strengthening exercises, it's important to focus on your form. To help with this, watch Cindy's positioning in the video below and try to mirror her technique before starting the session.

Watch Cindy's core strengthening workout

Your core is an essential part of any strength workout, connecting your upper and lower body while supporting your spine—vital for compound exercises like squats and deadlifts

Though people tend to use abs and core interchangeably, there is a difference between abs vs core training. Your abdominals, which include the rectus abdominis six-pack ab muscles, form part of your core. 

So, while developing your abs will help strengthen your core, a dedicated core workout like this one will cover all areas of your midsection. Which is why Cindy lists improved posture, injury prevention, and stability as some of the benefits. 

If you're new to core workouts like this, you're midsection will probably ache the next day. This is known as delayed-onset muscle soreness (DOMS) and is caused by tiny tears in your muscles fibers.

Your body needs protein to repair these tears and develop bigger, stronger muscles to help you tackle your next workout. A protein shake can be a great way to increase your daily protein intake, and we've tested the best protein powders for weight loss to help you find several low-sugar options.

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.