Trinny Woodall and her PT Nathalie Hayward have shared another at-home strength workout from the entrepreneur’s regular routine.
‘I have a long spine, so I can easily develop back pain. Whether you’re long-bodied or short-bodied, having a strong core is one of the best things you can do for your spine and back health,’ the 62-year-old wrote.
‘This easy, at-home core workout [supports] a stronger, more supported back,’ she continued. ‘If you did this three times a week for a month, you’d really feel the difference.’
After a quick warm-up, Hayward guides Trinny through seven key moves.
– Perform 3 sets of 10-12 reps of each exercise (or 4-5 reps per side for unilateral movements).
– Rest after completing each set as needed.
– Take 60 secs’ rest after finishing all 3 sets before moving onto the next exercise.
1. Tabletop toe taps
- Lie on your back and tuck your hips so your lower back stays pressed into the mat – you shouldn’t feel this in your hip flexors.
- Exhale and lift your right leg into tabletop (90 degrees). Take a breath in, then exhale and bring your left leg up to meet it. You should feel your lower abs switch on.
- Tap your right foot down to the floor as you exhale, then lift it back up. Inhale, then tap your left foot down, exhaling as you return it to tabletop.
- To make it more challenging, lift your arms and hold them slightly back. This increases the demand on your lower abs and deep core (transverse abdominis).
2. Crunches
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your hands behind your head.
- Exhale as you lift your shoulder blades off the floor, engaging your abs.
- Inhale as you lower your head and shoulders back down with control.
- To support your neck, gently press the back of your head into your hands rather than pulling it forward.
3. Single-leg glute bridge with leg extension
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Squeeze your glutes and lift your hips towards the ceiling.
- Lift your left foot off the floor and straighten your leg.
- ‘If that’s already quite intense, just hold for 5 seconds and switch sides,’ says Hayward.
- If you want to progress it, move your extended leg a few centimetres out to the side to increase the challenge through your core.
4. Forearm plank
- Get into a plank position with your forearms on the floor and hold for 30 seconds.
- To modify, place your knees on the mat.
5. Half-kneeling dumbbell wood chop
- Start in a half-kneeling position, with one knee on the floor and the other foot planted in front.
- Hold a dumbbell with both hands by the hip of your kneeling leg.
- Take a breath in, then exhale as you lift the weight diagonally across your body towards your opposite shoulder.
- Pause at the top, then lower the dumbbell back down with control.
- Complete all reps on one side, then switch.
6. Side plank 
- Lie on your right side with your right forearm on the floor, elbow directly under your shoulder. Extend your legs and stack your feet.
- Press into your forearm to lift your hips, forming a straight line from head to heels.
- Keep your top shoulder rolled back and stable, says Hayward. Hold for 30 seconds.
- To modify, lower your knees to the mat. To make it more challenging, add controlled hip dips.
7. The Pilates Hundred
- Lie on your back with your knees bent, feet flat and hip-width apart, arms by your sides.
- Lift your head, neck and shoulders off the mat, and hover your arms a few inches above the floor.
- Begin pumping your arms up and down in small, controlled movements. Continue until you reach 100 pulses.
- To make it more challenging, lift your legs into tabletop. For an extra progression, extend your legs out straight while keeping them together.
- Keep your shoulders relaxed and away from your ears. If your neck starts to tire, support your head with one hand, switching sides every 10 counts.
Having a strong core is about far more than sporting a six-pack. Build functional mid-section strength – while also improving your power, posture, coordination and balance – with WH COLLECTIVE coach Izy George’s 4-week core challenge. Download the Women’s Health UK app to access the full training plan today.
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