{"id":738597,"date":"2026-02-03T02:38:18","date_gmt":"2026-02-03T02:38:18","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/738597\/"},"modified":"2026-02-03T02:38:18","modified_gmt":"2026-02-03T02:38:18","slug":"at-51-geri-horner-built-serious-strength-with-boxing-heres-the-10-minute-core-workout-behind-it","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/738597\/","title":{"rendered":"At 51, Geri Horner built serious strength with boxing \u2013 here\u2019s the 10-minute core workout behind it"},"content":{"rendered":"

At 51, Geri Horner took to Instagram<\/a> to share a clip of her boxing with her personal trainer, Paul Carroll<\/a>, who trained her for two years. <\/p>\n

\u2018Geri is someone who truly embodies how strong, healthy and balanced women can feel beyond 50,\u2019 says Carroll. \u2018Our sessions focused on functional boxing drills, core stability and posture-based strength work designed to maintain vitality and confidence while keeping training fun and creative. Her approach to fitness mirrors what I recommend for many women in this age group: a mix of low-impact boxing movement, controlled resistance training and restorative recovery. Her enthusiasm and discipline are proof that it\u2019s never too late to evolve your body, mind and energy levels.\u2019 <\/p>\n

Former Spice Girl Geri shared: \u2018Working with Paul reminded me how empowering boxing can be. It\u2019s not about aggression \u2013 it\u2019s about strength, rhythm and confidence.\u2019<\/p>\n

As for the particular benefits of boxing for women in midlife, Carroll adds: \u2018It\u2019s so good for women over 50 since it addresses multiple age-related issues at once. It helps preserve lean muscle mass, supports bone density through controlled weight-bearing movement, improves balance and coordination to reduce fall risk, enhances cardiovascular health without high-impact running, strengthens the core for posture and spinal health and supports cognitive function through reaction time and decision-making. Importantly, it can be fully scaled to remain joint-friendly and sustainable.\u2019 <\/p>\n

The core training element of boxing (which was a big focus for Geri) is especially significant in midlife since it improves balance and reduces fall risk, it supports your posture and it reduces lower back pain. It\u2019s also essential for boxing as your power (i.e. how hard you hit) comes from your core (not your arms), and your core keeps you stable as you absorb impact. <\/p>\n

Below, Carroll shares three 10-minute boxing core workouts inspired by Geri’s sessions: one for beginners, one for intermediates and one for advanced exercisers \u2013 all of which \u2018can be done at home with no equipment and scaled to suit different fitness levels.\u2019 Consider these the foundation for your boxing workouts \u2013 designed to get you punching with more power and less effort.<\/p>\n

Beginner boxing core workout<\/strong><\/p>\n

How to do it: Perform each exercise for 45 seconds, then take 15 seconds rest<\/p>\n

    \n
  1. Dead bug: Lie on your back with arms and knees raised. Slowly lower opposite arm and leg while keeping your lower back flat on the floor.<\/li>\n
  2. Plank hold: Hold a forearm plank with the body in a straight line. Keep hips level and gently brace the core.<\/li>\n
  3. Standing knee raises: Stand tall and raise one knee at a time towards the chest, tightening the core as you lift.<\/li>\n
  4. Glute bridge: Lie on your back with knees bent and feet on the floor. Lift hips up, squeeze the glutes and engage the core.<\/li>\n
  5. Side plank (20 seconds each side): Support yourself on one forearm and the side of your foot, keeping the body straight from head to heels.<\/li>\n<\/ol>\n

    Optional finisher: Knee-supported plank hold \u2013 hold a plank with knees down for controlled core engagement.<\/p>\n

    Intermediate boxing core workout<\/strong><\/p>\n

    How to do it: Perform each exercise for 50 seconds, then take 10 seconds rest<\/p>\n

      \n
    1. Plank knee tucks: From a plank position, draw the knees towards the chest while keeping the hips steady.<\/li>\n
    2. Bicycle crunches: Lie on your back and alternate elbow to opposite knee in a controlled, rhythmic motion.<\/li>\n
    3. Russian twists: Sit with knees bent, lean back slightly and rotate the torso side to side under control.<\/li>\n
    4. Bent-knee leg lowers: Lie on your back with knees bent and feet raised. Slowly lower the knees towards the floor while keeping the lower back flat.<\/li>\n
    5. Side plank with hip lifts: From a side plank, gently lower and raise the hips to strengthen the obliques.<\/li>\n<\/ol>\n

      Finisher: Hollow hold (bent knees) \u2013 lie on your back, lift the knees and shoulders slightly and hold tension through the core.<\/p>\n

      Advanced boxing core workout<\/strong><\/p>\n

      How to do it: Perform each exercise for 60 seconds, then take 10 seconds rest<\/p>\n

        \n
      1. V-sit hold: Lean back slightly onto the hips, lift the legs, keep the chest up and brace the core to hold the position.<\/li>\n
      2. Fast mountain climbers: From a plank, drive the knees forward quickly while keeping the core tight.<\/li>\n
      3. Flutter kicks: Lie on your back and alternate small, controlled leg lifts close to the floor.<\/li>\n
      4. Russian twists with punch reach: Rotate side to side and extend the arm as if throwing a punch to build rotational strength.<\/li>\n
      5. Alternating toe touches: Lie on your back and alternate reaching hands towards the opposite foot while lifting the shoulders.<\/li>\n<\/ol>\n

        Finisher: Alternating plank reach \u2013 from a plank, reach one arm forward at a time without letting the hips rock.<\/p>\n

        Coaching tips<\/strong><\/p>\n