WHAT’S THE FASTEST WAY TO STRENGTHEN YOUR CORE?

These simple exercises will help reinforce your foundations

– aim to do them daily to get the most benefits.

HOLD A PLANK

✢ Get into a ‘press-up’ position, resting your weight on your forearms with elbows below the shoulders, and arms shoulder-width distance apart. You can keep your palms on the floor or clasp your hands together, but your body should form a straight line from shoulders to ankles.

✢ Engage your core by imagining your belly button sucking in towards your spine. This keeps your torso straight and spine in a safe position. Don’t raise or dip your bottom.

✢ Think of the head and neck as an extension of your back. Focus your eyes on the floor, a foot in front of your hands, which will keep the neck in a neutral position.

✢ Remember to breathe as you hold the position.

The good news is that ab workouts aren’t the fast track to core strength. ‘It is best to avoid doing numerous crunches or sit-ups, as these can imbalance your core,’ says Simon. Body-weight exercises such as planks, squats and lunges are much more effective, as is Pilates, because it gives you awareness of the whole body and overall general strength. ‘Prioritising large muscle movements will work the core on a deeper level. Not only is this effective, it’s more efficient,’ says Claire. A gym ball can help. A study showed that 20 minutes with a stability ball, five times a week, improves muscle activity in the back and abs.

STAND TALL

If you make a conscious effort to improve your posture, you’ll reduce stress in the lower back, and bring balance to the front and back of your body to aid core strength. A good way to do this is to elongate your spine by imagining a balloon on a string is attached to the crown of your head. ‘Stand straight and strong, and open up your airways,’ says Claire.

DO A CHAIR SQUAT

Stand in front of a chair with your feet hip-width apart. Without using your arms for support or momentum, slowly lower yourself to a seated position and then raise again to stand. Do five to 10 at a time, slowly and with control.

BALANCE ON ONE LEG

You can do regular balancing exercises throughout the day. Stand on one leg for the time it takes to brush your teeth – swapping legs halfway through.

SQUEEZE YOUR PELVIC FLOOR

✢ Strengthening your pelvic floor muscles will help to prevent incontinence leaks when you cough, sneeze or exercise. These are known as kegel exercises.

✢ Tighten these muscles by imagining that you are trying to stop yourself from urinating.

✢ Hold the contraction for three to four seconds and up to 10 seconds if possible.

✢ Release the contraction.

✢ Rest and relax, and then repeat 10 to 15 times a day.

When doing kegels, it’s helpful to imagine your vagina as an elevator shaft, with the opening as the ground floor, says Dr Datta. ‘Slowly contract your pelvic muscles, lifting the elevator up towards your belly button. Pause at the top. Then slowly lower the elevator back down. Repeat five times.’

‘Weak core muscles contribute to lower back pain, poor posture and injuries, as well as making everyday life a little harder than it needs to be,’ explains Claire.