Core work is an important part of a well-rounded fitness program that can help improve balance and stability, as well as your overall level of functional fitness.
Try this 20-minute core, lower back and hip shred, created with minimal equipment in mind, to tighten and tone your midsection.
Wood choppers with dumbbell (2 sets of 12 reps)
- Hold a dumbbell in both hands, stand with your legs slightly wider than shoulder-width apart
- Raise your arms up over your right shoulder, keeping your eyes on your hands
- Your arms should be bent but engaged
- Bring them down diagonally across your body, lowering down and bending your knees while rotating your torso to the left
- Be sure to keep your legs and hips square throughout the exercise
![](/media/3865/woodchoppers_female_dumbell.gif?quality=100)
Side bend with kettlebell or dumbbell (2 sets of 12 reps)
- Stand up straight while holding a dumbbell or kettlebell with your left hand and place your right hand gently on your waist or head
- While keeping your back straight and your head facing forward, bend at the waist towards the right side of the room
- Once you’ve bent as far as possible, hold for a moment before releasing your torso back to the centre for one rep
- Repeat the movement on the opposite side
![](/media/3866/sidebend_female_kettlebell.gif?quality=100)
Russian twists with dumbbell (2 sets of 12 reps)
- Sit on the ground with your knees bent towards your chest and your feet slightly lifted off the floor
- Hold a dumbbell, medicine ball or weight plate (or clasp your hands together) in front of your chest
- Rotate your arms and torso to one side and pause momentarily before returning to the centre for one rep
![](/media/3867/russiantwist_male_dumbell.gif?quality=100)
Side plank hip lifts (2 sets of as many reps as possible while still maintaining good form)
- Begin on your side with your forearms flat on the floor, your bottom elbow directly under your shoulder and both legs extended
- Your feet can either be staggered for stability or stacked for more of a challenge
- Engage your core and lift your hips off the floor, forming a straight line from your head to your feet
- Pause at the top of this movement for a few seconds before lowering your hips back down to the starting position for one rep
![](/media/3868/sideplankhiplifts_female.gif?quality=100)
Dead bugs (2 sets of as many reps as possible while still maintaining good form)
- Begin laying on your back
- Extend your arms straight up to the ceiling and lift your shoulder blades off the ground to create tension in your abs
- Bend your knees and lift your feet off the ground
- Lower your right arm and left leg at the same time, while keeping the opposite arm and leg in the start position
- Pause briefly before bringing the right arm and left leg back up to the starting position, and repeat the movement on the opposite arm and leg
![](/media/3869/deadbugs_male.gif?quality=100)
Note: These images were taken before the implementation of The GoodLife Standard and do not represent the robust safety protocols we have put in place in our Clubs.