A simple core workout to do at home

A simple core workout to do at home

Sometimes getting to the gym just isn’t possible and sometimes even heading outdoors to try and include exercise into your daily routine seems like a chore.

It’s so important to get your body moving and that’s why Thrive Expert and fitness trainer Marc Bennett has shared this easy in-home workout for you to try!

Generally, when people think of core muscles their first thoughts go straight to sit-ups. This isn’t wrong, but there are a huge amount of exercises that are more beneficial for the core muscles.

Having a strong, flexible core underpins almost all daily activities – Bending to put shoes on, turning to look behind you, even standing tall and still. When you start to consider daily tasks like lifting and twisting, these will also engage core muscles to do this. Having great balance; your core stabilises the body, allowing direction changes and more, as in almost any sport, a strong solid core is required.

Try not to think of your core muscles as training for a 6-pack. Training your core doesn’t just revolve around this. You need a strong back and hip muscles before you look to get that 6-pack, which for the record, will come with diet and nutrition and nothing to do with how many sit-ups you can do, (another popular misconception).

Follow some of these in-home exercises to develop your core strength.

Not traditionally what you may think when you think of core exercises but trust me, performing a burpee with correct form is no joke and hugely beneficial across the board. If I could only do one exercise for the rest of my life it would be burpees. Try a 12 min EMOM (every minute on the minute perform 15 burpees. Rest in the remaining minute after you complete 15.

Mountain climbers
Another exercise when performed with correct form can be challenging and great for the core. Try doing 5 sets of mountain climbers to failure. Resting 1-2 minutes between.

There are a few variations of plank you could try. Performing a plank in the upper position of a press up is more difficult than resting on your forearms. You could raise one arm, then raise one leg, then raise alternate arm and leg at the same time and hold for as long you can.

You can also perform a side plank which will test your obliques – the muscles that are located on the side of your torso. Lots of these moves are incorporated in Yoga and you won’t find stronger core strength than yogi’s. Why not try accumulating a 300 second front leaning raise (plank in the upper position of a press-up) rest as needed between but build so you can eventually hold for the full 300 seconds – 5 minutes with as little breaks as possible.

Hollow Rocks
One of the most challenging core exercises hitting rectus abdominis, transverse abdominals and obliques – all major muscles that make up the core muscles of our body.

Lay on your back with arms out straight above your head and legs straight, raise legs, arms and shoulders from the floor until your body is in a hollow position and hold to get used to that position. Once you are used to the tension you need to start to use momentum to rock back and forth. Get to 20 hollow rocks and you should really start to feel the burn. Perform 5 x 20 hollow rocks with 1 min rest to really engage your core muscles.


Having a strong, flexible core underpins almost all daily activities – bending to put shoes on, turning to look behind you, even standing tall and still.


A simple home work out routine:
1 Burpees – x 15 burpees. Rest for 2minutes x 15 burpees

2 Mountain climbers – x 5 mountain climbers rest for 5mins x 5 mountain climbers.

3 Plank – hold the plank position either upper position on hands or resting on elbows for 1 minute, then rest for 1minute. Then plank for 1minute.

4. Hollow Rocks – this movement engages muscles deep in the core.

Article written by Thrive Expert Marc Bennet. Instagram @marcbenjones
Marc Bennett is a professional fitness trainer and is one of our Thrive Experts.