Training your core (the deep stabiliser muscles of the torso) will not only make you stronger and help your cardio performance, but will also help to improve your posture, pulling your tummy in. Learn how to tone your core muscles with this at-home workout…
Want to learn how to tone your core muscles without needing fancy equipment or access to a gym? This beginner-friendly core-toning workout requires minimal equipment and can be performed at home. All you need to get started is an exercise mat, a stability ball and a resistance band.
Am I beginner, intermediate or advanced?
For each exercise on this stomach-toning workout, you’ll notice we’ve included a varying numbers of reps per set depending on your level: beginner, intermediate or advanced.
Not sure which level you are? Generally speaking, a beginner is relatively new to core-toning and strengthening exercises (two months or less), an intermediate exerciser will have been doing core-toning exercises for two to six months, while an advanced exerciser will have been training for six months or more.
How often should you perform this workout to tone your core muscles?
For the best results when learning how to tone your core muscles, complete this workout two to three times a week, allowing two days between each workout, resting for 30-45 seconds between each set.
Core-toning workout
ROLL-DOWNS
Areas trained: Core and stomach
Technique:
- Begin sitting on the floor with your hips and knees bent, feet flat on the floor with arms out in front.
- Tighten your stomach and engage your pelvic floor, as you roll down one vertebrae at a time to rest your back and head on the floor.
- Place your arms on the floor, using them to help you return to the start and repeat.
Beginner: 2 sets of 8
Intermediate: 2 sets of 10
Advanced: 2 sets of 12
SINGLE-LEG LOWERS
Areas trained: Core and stomach
Technique:
- Lie on your back with both legs pointing straight up towards the ceiling, hands behind your head, keeping your elbows wide and chest open. This is the start position.
- Pull your belly button towards your spine, pressing your lower back into the floor. At the same time, curl your upper torso up off the floor.
- Lower your right leg until it’s just off the floor, pause for a second and return to the start position.
- Repeat on the left leg to compete one rep.
Tips:
- Concentrate on keeping your hips level and not lengthening one side of your body as you lower each leg.
- Keep your lower back pressed into the floor throughout, lowering your leg only as far as you can maintain a flat back.
- Don’t pull on your head and neck to support your upper body.
Beginner: 2 sets of 8 reps
Intermediate: 2 sets of 10 reps
Advanced: 2 sets of 12 reps
SEATED ROLLS
Areas trained: Core and stomach
Technique:
- Sit with hands clasped over your shins. Drop your shoulders, widen your back and scoop your stomach to make a curve with your back, without dropping your head.
- Lift your feet off the floor and balance on your sitting bones.
- Pull your stomach in and up to initiate the movement backwards(don’t throw your upper body back), rolling onto your shoulders and not your neck.
- Pause, then use your stomach to return to upright, pause and repeat.
Beginner: 1 set of 8
Intermediate: 1 set of 10
Advanced: 1 set of 15
STABILITY BALL ROLLOVERS
Areas trained: Core and stomach
Technique:
- Begin lying on your back with a Stability Ball between your lower legs, your legs at 90 degrees from your hips and your arms resting on the floor by your sides.
- Lower your legs slightly, then, using your stomach, bring your legs over your body until they are parallel to your chest. Continue rolling onto the broad part of your shoulders but don’t roll onto your neck.
- Bend your knees slightly and roll back down, one vertebra at a time back to the floor, using your stomach to control the movement.
- Straighten your legs and repeat.
Beginner: 1 set of 8
Intermediate: 1 set of 10
Advanced: 1 set of 15
FROGS
Areas trained: Core and stomach
Technique:
- Lie on your back with your knees bent towards your chest.
- Bring your heels together, with toes a few inches apart, and wrap the middle of a resistance band around your feet.
- Hold the band near your knees so it is taut, with your chest wide.
- Take your head towards your chest slightly, scooping your stomach, and curling your upper body up off the floor.
- Extend your legs at about a 45-degree angle, keeping your heels together.
- Bend your knees, bringing your heels back towards your bottom, and repeat.
Tip: If you feel too much strain on your neck, lower your head to the floor.
Beginner: 1 set of 8
Intermediate: 1 set of 10
Advanced: 1 set of 15
BICYCLES
Areas trained: Core, shoulders and stomach
Technique:
- Lie on your back, then roll yourself up into a shoulder stand position, ensuring you’re not too far up on your neck.
- Your weight should be supported by your shoulders and upper arms, and your stomach should hold you upright (without a lot of weight on your hands). Your neck should be long and relaxed.
- Bend your left knee and bring your right leg over your head towards the wall behind you.
- From this position, pedal in reverse, straightening your right knee and taking it over your head while simultaneously bending your left knee and taking your leg down towards the floor.
- Continue for the prescribed amount of cycles, bring both legs together with knees bent, and slowly roll down using your stomach to control the movement.
Tip: If you’re not comfortable with the shoulder stand, perform the same movement lying on your back.
Beginner: 1 set of 10 cycles
Intermediate: 1 set of 15 cycles
Advanced: 1 set of 20 cycles
