Ditch the sit

This core workout will improve the way you move, boost your stability, reduce your risk of injury without weights

Your usual abs workouts might be littered with sit-ups, but Peloton instructor Joslyn Thompson says there are far better ways to work your core.

To help you get more from your training, she's created a routine that will hit all your midsection muscles, bringing with it plenty of health benefits. It exclusively uses bodyweight exercises too, so the only equipment you might want is a yoga mat for some extra grip and cushioning.

"Training your abs includes exercises like sit-ups and V-ups, but by just working your abs you're leaving out movements that will substantially improve your overall performance in training and everyday life," Thompson explains.

"Core training helps stabilize the spine and trunk — the center point from which our movement is generated. If we are able to stabilize well through the trunk we can reduce injury, have greater stability, and move with more efficiency."

Sound good? Then read on to find out how to do the Peloton coach's workout.

Perform the six exercises one after the other, completing each one for the number of repetitions or amount of time listed below. Rest for 60 seconds between each move.

You can do this six-move sequence once through for a quick-yet-comprehensive core workout, or repeat it for three total rounds for an extended core strengthening workout.

To ready you for this session, Thompson has shared her top tips for getting the most out of core workouts. So, whether you're new to core training or a home workout veteran, you're sure to be well-prepared when tackling this routine.

"A big one with core exercises is remembering to breathe," Thompson says. "These movements are challenging, so there can be a tendency for people to hold their breath to get through it.

"If you notice yourself doing that, pause, take a few breaths then start where you left off." She also suggests taking your time with each exercise, rather than rushing through repetitions to get them over with (as tempting as that can be).

"Often, the slower you go the more control you have. You may feel a shaking or shuddering during the exercise; if that becomes excessive or feels uncomfortable, take a rest."

There are several crucial differences between abs vs core training, with the latter offering a more well-rounded way to work your midsection muscles. Luckily, Thompson's six-move workout bridges the gap between the two.

"Core exercises such as planks and side planks work all the muscles that make up your core, including the muscles of the hips, back and spinal stabilizer muscles," she says.

"We use our core in all movements, so when we train our core we are better equipped to move more efficiently in [multi-muscle] compound exercises like squats, deadlifts, and rows."

This also rings true for everyday activities like moving furniture or picking up a box from the ground. Or, in Thompson's words: "A strong core ensures our trunk is supported well under load."

To ease the ache in midsection the following day, it's worth refueling with a post-workout smoothie using one of the best protein powders for weight loss. These help you build lean muscle and recover faster, so you're ready for your next session.

Harry Bullmore is a Fitness Writer for Fit&Well and its sister site Coach, covering accessible home workouts, strength training session, and yoga routines. He joined the team from Hearst, where he reviewed products for Men's Health, Women's Health, and Runner's World. He is passionate about the physical and mental benefits of exercise, and splits his time between weightlifting, CrossFit, and gymnastics, which he does to build strength, boost his wellbeing, and have fun.

Harry is a NCTJ-qualified journalist, and has written for Vice, Learning Disability Today, and The Argus, where he was a crime, politics, and sports reporter for several UK regional and national newspapers.

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