Add this three-minute finisher to your workout if you want a stronger core

Smiling woman performing the plank exercise in a domestic setting .

If you want to improve your core strength, you don’t have to spend hours doing sit-ups. You can challenge and strengthen the muscles in your midsection with this quick circuit below, and it only takes three minutes!

Add this six-move finisher to your workout, perhaps after this equipment-free upper-body workout, or beginner home workout.

Core strength is important for posture, balance, spinal stability and injury prevention. And if you suffer from lower back pain then working on getting a stronger core can help reduce symptoms. Plus, when your core is strong, it means you can move easier and perform better in sports and during exercise.

The workout in brief

1. Mountain climber x 30sec
2. Dead bug x 30sec
3. Bird dog x 30sec
4. Alternating leg lower x 30sec
5. Russian twist x 30sec
6. Plank x 30sec

1. Mountain climber

Time: 30sec

• Get on your hands and knees with your shoulders directly above your wrists.
• Engage your core then step one foot back at a time so you are supported on your hands and toes, and your body is in a straight line.
• Quickly bring your right knee toward your right elbow.
• Reverse the movement, then repeat with your left leg.
• Continue at pace.

2. Dead bug

Time: 30sec

• Lie on your back with your arms and legs raised, and knees bent at 90°.
• Engage your core and press your lower back into the floor.
• Simultaneously lower your right arm behind you, and extend and lower your left leg until both limbs are just above the floor.
• Pause, then return to the start.
• Repeat with the opposite arm and leg, alternating sides with each rep.

3. Bird dog

Time: 30sec

• Get on your hands and knees with your shoulders over your wrists and hips over your knees.
• Engage your core and extend your right arm in front and your left leg behind you.
• Pause, then return to the start.
• Repeat with the opposite arm and leg, alternating sides with each rep.

4. Alternating leg lower

Time: 30sec

• Lie on your back with your legs extended and raised as close to vertical as your mobility allows.
• Engage your core and press your lower back into the floor.
• Slowly lower one leg as far as you can without your lower back lifting off the floor.
• Lift your leg back to the start as you begin to lower the other leg.
• Continue to lift and lower each leg, keeping your lower back pressend into the floor throughout.

Make it easier: Instead of performing this exercise with straight legs, bend your knees and tap your toes on the floor instead.

5. Russian twist

Time: 30sec

• Sit on the floor with your knees bent and feet flat on the floor, and your palms together in front of your chest.
• Engage your core and lean your torso back.
• Twist your torso to the left, so your fingers and chest are facing left.
• Return to the center and repeat on the other side.
• Continue, alternating sides with each rep.

6. Plank

Time: 30sec

• Lie face down on the floor, propped up on your forearms with your elbows under your shoulders.
• Engage your core and lift your body so you’re supported on your forearms and toes, with your body in a straight line from head to heels.
• Hold this position, making sure your hips don’t sag or rise.
• Only hold the plank for as long as you can do it correctly.