Sit-ups alone won't cut it if you want a comprehensive core workout. Luckily, we've chatted to expert trainer Britany Williams to serve up a routine that will strengthen all of your crucial mid-body muscles.
It takes less than 20 minutes and doesn't require any equipment either (although a yoga mat can be handy for extra cushioning on your spine). So, whether you're at home or at the gym, all you'll need is a quick warm up before you tackle it.
"The core muscle is truly the powerhouse of the body—it’s what connects the upper and lower body together into one cohesive unit," Sweat app trainer Williams explains.
"A strong core can alleviate back and hip pain, help you get out of bed without pain in the morning, and it can support nearly any performance or sports goal (from running a marathon to being a better three point shooter in basketball)."
If you want to leave sit-ups and crunches behind, then give Williams' routine a go and target your lower abs. It's a customizable workout, too, as she recommends choosing just four moves from seven core strengthening exercises.
The aim is to complete 12 reps of each exercise for four rounds, resting for 15 seconds between moves and 60 seconds after each round. To get the most from your training, practice your technique using Williams' demonstrations before starting.
Watch Britany Williams' lower abs workout
This is an example of a barre workout; a type of exercise inspired by a blend of ballet, yoga, Pilates, and strength training.
"Barre is a workout that utilizes a flow of exercises inspired by ballet positions via small-range movements and isometric holds," Williams explains. And, luckily for us, "though the workout was created by a ballet dancer, there is absolutely no dancing involved and no experience needed to succeed at it".
There are plenty of benefits to expect from this type of training too. "Barre can improve muscular endurance, strength, posture, balance and coordination, and it has a big emphasis on your core," Williams adds.
As a result, this core workout will have a positive impact on the way you move, helping you carry out everyday tasks with greater ease and protecting you from possible injuries.
They're efficient too, with this routine offering plenty of bang for your buck in 20 minutes. If that's still too long for your schedule today, you might want to check out our collection of five-minute workouts.
Or, if you have a bit more time on your hands, why not try adding Williams' core workout to another of her strength-building sessions, like this back and shoulder dumbbell workout?
-
A yoga instructor says these four moves can get rid of shoulder knots—I put them to the testFlexibility I'm a desk-job worker with very tight shoulders, but this short routine provided immediate relief
-
These three core exercises are a great defense against backache, according to this Pilates instructorWorkouts Beginner-friendly moves your core will thank you for
