This trainer's 20-minute workout strengthens your core, improves endurance, and fires up your abs

People bang on about core strength because it’s the powerhouse of your body. It keeps you steady when you move, helps you lift better, run stronger, and even sit without your back nagging at you. With that in mind and to keep things short and sweet, I think you’ll like this 20-minute no-equipment routine.

This routine comes from James Stirling, also known online as the London Fitness Guy, who shares home-friendly, accessible strength workouts for all levels. It's a solid set that fully relies on your bodyweight, so no gym equipment is needed.

If you're new to exercise, try each move on its own first to see how it feels before committing to all three sets.

Or if you're recovering from an injury, postpartum, or have any condition that might affect your exercise, check with a healthcare professional before trying it. Otherwise, grab one of the best yoga mats or any supportive mat you have and give this 20-minute routine a go for a stronger core.

What is the 20-minute core workout?

You’ve got five moves to work through, spending 30 seconds on each (and 30 seconds per side where needed). Take 30 seconds of rest between moves.

There are three rounds in total, but coach Stirling has blessed you with a full minute’s rest between each one. Use that time to sip some water and let the ab burn ease off before diving back in.

• 30s x hollow hold
• 30s x shoulder taps
• 30s x side plank each side
• 30s x hip raises
• 30s x plank rotations
• 30s rest between exercises
• 3 sets with 1 min between

What are the benefits of this workout?

Research shows this kind of workout can do more than just fire up your abs. In one study, college athletes who added three core sessions a week for eight weeks improved their balance, boosted core endurance, and even enhanced running economy, meaning they could keep the same pace while using less oxygen.

But you don't need to be a runner to see the benefits. A stronger core makes everyday movement more efficient, helps with posture, and can leave you feeling less fatigued after exercise.

To really notice the benefits, it helps to be consistent. Try fitting in core work a couple of times a week and don’t be afraid to change things up. You can keep it fresh by mixing different types of core exercises and, when you feel ready, add a little extra resistance with something like a pair of the best adjustable dumbbells. Small tweaks like this keep your training interesting and your muscles guessing.

Core training can also play a part in ab definition, since stronger muscles become more pronounced. Whether or not those muscles are visible, though, depends on a number of factors, including overall body composition.

Exercise is just one piece of the puzzle, and nutrition, sleep, and stress management all contribute too. If ab definition is a personal goal, it can help to focus on balanced meals with enough protein to support recovery and keep you fuller for longer, while also keeping your overall diet sustainable and enjoyable.

For more tailored advice, it is always a good idea to speak with a qualified nutritionist or healthcare professional who can guide you in a way that supports both your health and your workouts.

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