Nearly every exercise requires a strong midsection, from running to picking up the shopping bags. Consisting of your abdominals, pelvic floor, obliques and lower back muscles, here’s a strength training workout to help build this important muscle group

Twisting crunch

Beginner: 2 x 10 reps

Intermediate: 2 x 16 reps

Advanced 3 x 16-20 reps

  • Lie on your back with your feet flat on the floor, hips and knees bent, hands lightly touching your temples.
  • Slowly lift your shoulders off the floor and twist your upper body to the left, taking your right shoulder towards your left knee, while simultaneously drawing your left knee in towards your right elbow.
  • Lower yourself back down slowly and repeat the move, twisting to the right.

Reverse crunch

Beginner: 2 x 8-12 reps

Intermediate: 3 x 10-12 reps

Advanced: 3 x 12-15 reps

  • Lie on your back with your feet off the floor, hips and knees bent at 90 degrees, thighs pressed together, arms by your sides.
  • Raise your hips off the floor towards your ribs, concentrating on using your lower stomach to create the movement.
  • Lower your body back to the starting position, then repeat.

Knee lift

Beginner: 2 x 10 reps; 1-sec hold

Intermediate: 2 x 10 reps; 2-sec hold

Advanced: 2x 10 reps; 3-sec hold

  • Begin on all-fours. Exhale, tightening your tummy and engaging your pelvic floor muscles, lifting your knees off the floor and holding for the allotted time for your level.
  • Lower slowly to the floor and repeat.

Build stabilising strength with this core workout

Russian twist

Beginner: 2 x 6-8 reps

Intermediate: 2 x 8-10 reps

Advanced: 3 x 10-12 reps

  • Sit on the floor with your hips and knees bent, heels on the floor, and arms straight. Lean back to 45 degrees.
  • Twist to the left and pause, return to the centre and twist to the right to complete one rep. Repeat for half of the prescribed reps.
  • Lower your torso slightly further, twisting to the right, and then to the left to complete the set.

Hip bridge

Beginner: 2 x 8-10 reps

Intermediate: 2 x 10-12 reps

Advanced: 2 x 12-15 reps

  • Lie flat on your back with knees bent and feet flat on the floor, arms by your sides.
  • Tighten your stomach and engage your pelvic floor muscles, lifting your hips to form a straight line from your shoulders to your knees.
  • Hold for a count of two, lower your body and repeat.