Trinny Woodall and her PT Nathalie Hayward have shared another at-home strength workout from the entrepreneur’s regular routine.
‘I have a long spine, so I can easily develop back pain. Whether you’re long-bodied or short-bodied, having a strong core is one of the best things you can do for your spine and back health,’ the 62-year-old wrote.
‘This easy, at-home core workout [supports] a stronger, more supported back,’ she continued. ‘If you did this three times a week for a month, you’d really feel the difference.’
After a quick warm-up, Hayward guides Trinny through seven key moves.
– Perform 3 sets of 10-12 reps of each exercise (or 4-5 reps per side for unilateral movements).
– Rest after completing each set as needed.
– Take 60 secs’ rest after finishing all 3 sets before moving onto the next exercise.
1. Tabletop toe taps
Lie on your back and tuck your hips so your lower back stays pressed into the mat – you shouldn’t feel this in your hip flexors.Exhale and lift your right leg into tabletop (90 degrees). Take a breath in, then exhale and bring your left leg up to meet it. You should feel your lower abs switch on.Tap your right foot down to the floor as you exhale, then lift it back up. Inhale, then tap your left foot down, exhaling as you return it to tabletop.To make it more challenging, lift your arms and hold them slightly back. This increases the demand on your lower abs and deep core (transverse abdominis). 2. Crunches
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.Place your hands behind your head.Exhale as you lift your shoulder blades off the floor, engaging your abs.Inhale as you lower your head and shoulders back down with control.To support your neck, gently press the back of your head into your hands rather than pulling it forward. 3. Single-leg glute bridge with leg extension
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.Squeeze your glutes and lift your hips towards the ceiling.Lift your left foot off the floor and straighten your leg.‘If that’s already quite intense, just hold for 5 seconds and switch sides,’ says Hayward.If you want to progress it, move your extended leg a few centimetres out to the side to increase the challenge through your core. 4. Forearm plank
Get into a plank position with your forearms on the floor and hold for 30 seconds. To modify, place your knees on the mat. 5. Half-kneeling dumbbell wood chop
Start in a half-kneeling position, with one knee on the floor and the other foot planted in front.Hold a dumbbell with both hands by the hip of your kneeling leg.Take a breath in, then exhale as you lift the weight diagonally across your body towards your opposite shoulder.Pause at the top, then lower the dumbbell back down with control.Complete all reps on one side, then switch. 6. Side plank 
Lie on your right side with your right forearm on the floor, elbow directly under your shoulder. Extend your legs and stack your feet.Press into your forearm to lift your hips, forming a straight line from head to heels.Keep your top shoulder rolled back and stable, says Hayward. Hold for 30 seconds.To modify, lower your knees to the mat. To make it more challenging, add controlled hip dips. 7. The Pilates Hundred
Lie on your back with your knees bent, feet flat and hip-width apart, arms by your sides.Lift your head, neck and shoulders off the mat, and hover your arms a few inches above the floor.Begin pumping your arms up and down in small, controlled movements. Continue until you reach 100 pulses.To make it more challenging, lift your legs into tabletop. For an extra progression, extend your legs out straight while keeping them together.Keep your shoulders relaxed and away from your ears. If your neck starts to tire, support your head with one hand, switching sides every 10 counts.
Having a strong core is about far more than sporting a six-pack. Build functional mid-section strength – while also improving your power, posture, coordination and balance – with WH COLLECTIVE coach Izy George’s 4-week core challenge. Download the Women’s Health UK app to access the full training plan today.
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