Core strength and posture
Build a stronger core and better posture with this simple, targeted workout. Featuring exercises like the dead bug and bridge pose, this workout will help improve balance, support your back, and lower your risk of injury. This workout is perfect for all fitness levels and can be done in small spaces.
Start with the warm up below, then complete 3 rounds of the workout sequence that follows, resting 30 seconds between exercise and 1 minute between each round.
Warm‑Up (3 minutes)
Begin with these fluid movements to awaken your core and prepare your body.
Cat & Cow Stretch – Gently mobilises the spine with alternating arching and rounding. Inhale to arch your spine, exhale to round your spine. Aim for 5 breaths, moving and breathing slowly.
Superman – A core and balance exercise performed on hands and knees, extending opposite arm and leg out long. Keep your core still and back flat like a table top while slowly moving your arms and legs. Aim for 20 in total, alternating between sides.
1. Dead bugs
Recommended Repetitions: 10-15 repetitions each side
- Lie on back with arms extended upwards and knees bent at 90degrees with feet in the air
- Drop your arm and leg on the opposite side and make sure your leg doesn’t touch the floor
- Bring them slowly back up to starting position and repeat with opposite side
2. Press and plank
Recommended Repetitions: 10-15 repetitions each side
- Start in a modified side plank, knees bent
- Hold a filled water bottle in your right hand, right elbow bent and weight resting against your bicep
- Lift your hips so your body is straight from knees to shoulders, pressing water bottle up to the ceiling
- Lower hips back down to ground. Repeat on the opposite side
3. Plank push-ups
Recommended Repetitions: 10-15 repetitions
- Start in a plank position with elbows and knees on the ground
- Place down one hand at a time to lift up into a push-up position
- Keep back straight and core engaged
- Return one elbow at a time back down into the plank position
- Repeat, alternating arms
4. Supine bridge with leg extension
Recommended Repetitions: 10-15 repetitions
- Lie on back, knees bent and feet on floor, arms elevated above your head
- Lift hips up off the ground so that your knees, hips and shoulders are in a straight diagonal line
- Holding hips level, lift one foot off the ground 1-2 inches and slowly place down again and repeat with alternate leg
- Keep core muscles tight throughout the entire movement
5. Mountain climber twists
Recommended Repetitions: 10-15 repetitions each side
- Start on your hands and toes
- Bending at the knee, bring your left knee forward directly under your chest while keeping your right leg straight
- Quickly alternate legs while keeping your core muscles tight
- Try to keep your body in a straight line without dipping in the low back. if this is too challenging, try doing the exercise on your knees
6. Contralateral limb raises
Recommended Repetitions: 10-15 repetitions each side
- Lie on your stomach with your arms outstretched and palms facing down towards the ground
- Slowly lift one arm a few inches off the floor, keeping it straight without rotating the shoulders
- Simultaneously lift the leg of the other side
- Hold the position, then lower the arm and leg back down. Remember to breathe
