12 simple steps to a strong, toned core


12 simple steps to a strong, toned core
It's time to unleash the true power of your core and embark on a transformative journey towards strength, balance, and confidence.

Follow these 12 simple steps to greater core strength with this at-home core workout.  


1. Sitting on a mat, raise your knees up to a 90-degree angle while bringing your chest forward to meet them imagine you are creating a shape. Keep your hands just in front of you for balance. Slowly lower back to your starting position and repeat 10 times.

2. Sitting on a mat, raise your knees up and stretch your legs out in front while you lean back to form a shape. Once balanced, twist your upper torso left, keeping your arms outstretched for balance, then return to centre position. Repeat 10 times on each side.

3. Lying on your right side, stretch your right arm above your head and place your left hand on the floor in front. Place your left ankle on top of your right so you form a straight line. Using your left arm for balance, lift your right arm and both feet upwards simultaneously. Slowly lower and repeat five times on each side.

4. Starting with your forearms and toes on the floor and your core strong (the plank position), slowly raise your right leg off the floor, holding for five seconds. Repeat with your left leg. Aim for three sets of 10 repetitions.

5. Lying on your left side keep your left leg straight and bend your right leg out in front of you. Place your left arm out in front. Place your right arm in line with your body and crunch up as high as you can. Slowly lower and repeat on your right side. Repeat 15 times.

6. Lying on your back, raise your knees into a 90-degree angle. Place your arms out to the side, in line with your shoulders. Locking in your core and using your arms as support, slowly lower your knees down to the right side. Slowly raise and repeat on the left side. Repeat 10 times.

7. Roll your mat up as a makeshift bar. With your feet hip-width apart, place the mat across your shoulders so your chest opens up. Slowly lower yourself down as though you are sitting in a chair. Slowly push up and repeat 10 times.

8. Lying on your front with your hands stretched out in front, slowly raise your head and upper body so your chest lifts off the ground. Slowly lower your body and repeat 10 times.

9. Lying on your back, place your arms either behind your head or by your side. Raise your legs up so they are at a 90-degree angle to your body. Lift your glutes off the ground by using your lower abdominals your legs should lift higher into the air. Repeat 15 times.

10. Sitting with your legs stretched out in front, lean back and place your hands behind you for support. Lift your feet off the ground and create a criss-cross motion by moving your right foot under your left. Repeat with your left foot under your right foot. Repeat 10 times.

11. Lying on your back with your knees bent at a 90-degree angle, crunch up with your hands out in front, keeping them parallel to the ground (or place them behind your head if you need extra support). Lower to starting position and repeat 15 times.

12. Lying on your back with your knees bent, press your lower back into the floor and raise feet off the ground. Stretch arms above your head. Stretch your right leg out and reach your right arm towards your right leg. Repeat with left leg and left arm. Repeat 10 times.


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