Mid body workout

Target your mid-section and build a strong core: essential for good posture and balance.
Published 25 August 2016

Try our mid body workout

How to do it: Do each exercise for one minute and repeat the circuit up to three times. It only takes between five and 15 minutes!

1. Trunk rotations

Works: Core and lower back

How to: Sit with your knees bent, and feet together flat on the floor. Lean back slightly and cross your arms in front of you with your hands holding opposite elbows. Keeping your core engaged and your back straight, gently rotate your chest to one side. Hold briely, then return to the centre and rotate to the other side. Repeat for one minute.

Trunk rotations

2. Up-down plank

Works: Core and upper back

How to: Get into a plank position with your knees and forearms on the ground. Ensure your elbows are under your shoulders. Engage your core, bringing your belly button towards your spine. Place your right hand on the ground as you raise your body so your arm is almost straight (don’t lock your elbow) then place your left hand on the ground, keeping your wrists under your shoulders. Hold this upright plank for a moment, making sure your body is in a straight line. Place your forearms back on the ground, starting with the right arm then the left, returning to the start position. Repeat for one minute alternating the leading arm.

Challenge: Want a harder version? Do the plank on your toes.

Updown plank

3. Reverse crunch

Works: Lower abdominals

How to: Lie on your back with your legs raised and arms by your sides, palms flat. Engage your core and lift your bottom off the ground, raising your feet towards the ceiling, making sure you use your abdominals, not your hands, to help you off the floor. Slightly lift and lower your bottom – not your back – off the ground, as you keep your lower abdominals engaged. Repeat for one minute.

Reverse crunch

4. Side plank

Works: Obliques (side abdominals)

How to: Lie on your left side with left forearm on the floor, right leg extended and left leg bent behind you. Keep your left elbow under your left shoulder and hips stacked. Engage your core as you lift your hip, making sure your top shoulder, hip and ankle are in a line. Hold, then lower and lift your hips as many times as you can in a minute. Switch sides. Side plank

5. Half crunch

Works: Core

How to: Lie on your back with your legs off the ground, knees bent at 90 degrees. Place your hands behind your head. Keep your core engaged as you lift your shoulder blades off the ground to a 45-degree angle, tucking your chin in so you don’t strain your neck. Hold, then lower your shoulders back down. Repeat for a minute.

Half crunch