You don’t need a long, equipment-heavy workout to build a stronger core. In fact, according to Caroline Idiens – founder of virtual fitness platform Caroline’s Circuits, former Women’s Health cover star and coach with more than 25 years’ experience – a focused 15-minute routine using nothing but your bodyweight is enough to strengthen your abs, improve stability and build endurance.
Idiens recently shared the beginner-friendly workout alongside TV presenter Ben Shephard.
‘No equipment needed and great to add on to your strength workout too as a finisher,’ she said. ‘Huge thanks Ben Shephard for doing this one with me in the park!’
The 15-minute core routine
Warm up, then start by doing 10 reps of each exercise. Repeat for 2-3 rounds as you progress.
- Russian twists
- Dead bugs
- Crunches
- Toe taps
- Bicycle crunches
- Plank shoulder taps
- Forearm planks with alternating knee taps
- Mountain climbers
How to do the movements1. Russian twists
- Sit on the floor with your knees bent and your feet flat on the ground. Lean back until your upper body is at around a 45º angle to the floor, keeping your shoulders relaxed and your core braced.
- Lift your feet off the floor, keeping your knees bent so your body forms a V shape. Clasp your hands together in front of your chest.
- Keeping your legs as still as possible, twist your upper body to one side, return to the centre, then twist to the other side. Continue alternating sides while keeping your spine straight.
2. Dead bugs
- Lie face up on floor with your arms and legs in the air, knees bent 90 degrees. Maintaining contact between your lower back and the floor, brace your core.
- Slowly and simultaneously lower your right leg until your heel nearly touches floor and your left arm until your hand nearly touches floor overhead.
- Pause, then return to start and repeat on the opposite side.
3. Crunches
- Lie on your back with knees bent at a 90º angle, feet flat on the floor, and lower back down on the mat (think belly button to spine).
- Place your fingertips lightly behind your ears, with elbows bent and pointing out to the side.
- Brace your core as you lift only your head and shoulder blades from the ground, exhaling as you rise. Keep your chin tucked, but not touching your chest.
- Inhale as your lower back down to the starting position.
4. Toe taps
- Lie on your back with your knees bent at a 90° angle and your shins parallel to the floor in tabletop position. Your lower back should be making contact with the floor (think belly button to spine).
- Slowly lower one foot to tap the floor lightly with your toes without arching your lower back.
- Return the leg to the tabletop position with control.
- Lower the opposite leg to tap the floor.
- Return this leg to the tabletop position with control.
5. Bicycle crunches
- Lie flat on the floor with your lower back pressed into the mat. Interlace your fingers to create a cradle and place it behind your head. Keep your elbows wide and just outside your peripheral vision.
- Float your legs up to a tabletop position, with knees bent at 90º and your ankles in line with your knees. Brace your core, then lift your head and shoulders so your shoulder blades hovering just off the ground.
- Extend your right leg while drawing your left knee towards your chest. At the same time, rotate your torso to the left, bringing your right shoulder and elbow towards your left knee. Initiate the twist from your ribs and torso rather than pulling with your elbow.
- Switch and repeat on the other side.
6. Plank shoulder taps
- Get into a push-up position with your wrists directly underneath your shoulders and your body forming a straight line from your knees to your hips and shoulders. Brace your core and squeeze your glutes to keep your trunk stable.
- Lift your left hand to tap your right shoulder, then place in back on the floor. Then lift your right hand to tap your left shoulder.
- Make sure not to let your torso twist or rotate and keep your hips level throughout the movement.
7. Forearm planks with alternating knee taps
- Start on the floor on your hands and knees.
- Lower onto your forearms, stacking your elbows directly under your shoulders.
- Step your feet back one at a time until you’re in a forearm plank, with feet about hip-width apart.
- Keep your body in a straight line from your head to your heels. Look slightly ahead of your fingertips. Tighten your abs, quads, glutes, and keep your hips level.
- Lower one knee until it lightly taps the ground.
- Lift your knee back up so you return to the plank position.
- Tap the ground with the other knee. Continue alternating knees.
8. Mountain climbers
- Start in a high plank with your hands directly beneath your shoulders, arms fully extended, and fingers pointing forward, slightly spread apart. Keep your body in a straight line from your head to your heels, brace your core, and engage your glutes.
- Drive one knee towards your chest, then quickly switch legs in a running motion. Continue alternating knees while keeping your core engaged and your hips as steady as possible. Avoid rocking your torso from side to side and maintain a steady breathing rhythm throughout.
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