5 exercises for your core that are better than sit-ups

Sit-ups are over-rated. They are the exercise that many people think of when they want to tone up their tummy, but if you think that doing 100 sit-ups is the best way to get washboard abs then there are much more effective exercises you can do.

Sit-ups are simple – but actually hard to do correctly. Using poor technique will put strain on your neck and lower back, which can cause unnecessary pain as well as pulled muscles and poor posture.

The tummy area isn't just one single muscle. It is made up of several groups of muscles, that all work in a different way...and this is why you can't expect one single exercise to get you a sculpted waistline.

If you really want to get results, you need to be regularly doing a variety of exercises that target the different muscle groups that make up your core.

Try this effective core-workout:

Plank (30 – 60 secs)

Squats (3 sets of 12 – 15 reps)

Side-dips (3 sets of 10 – 12 reps each side)

Mountain climbers (3 sets of 30 – 40 reps)

Cross-crawl (3 sets of 20 – 30 reps)

It's important to note that the abdominal muscles are really well-concealed beneath layers of fat and this is true even of very fit and healthy women. You may have a very strong set of core muscles, but still have belly fat. Keep doing varied workouts like the one above as well as following your meal plan and you will start to see results.

Back at the gym – what can you expect?

Gyms across the UK have re-opened recently, but you are likely to notice some changes. If you are eager to get back to your old routine, then it's worth checking on your own gym's website or social media to see what new measures are in place so that you don't get caught out.

A few things you should expect to do:

Arrive in your kit - some gyms are keeping their changing rooms locked, so you may be expected to arrive in your workout clothes. This also means showers are off-limits, and depending on the layout of your gym there may be no lockers available.

Check classes in advance - many centres will be running a reduced timetable and allowing a smaller number of people to attend, so you may need to book much further in advance. Some gyms will not be offering classes at all, while others will expect you to arrive 15 minutes early to allow for a socially-distanced changeover. No more last-minute dash through a crowded reception to get to spin class!

Prepare to have your temperature checked – some gyms will be checking on entry.

Avoid busy times - Equipment will be more spread out and a reduced number of machines will be likely. You gym will be restricting the number of people who can be inside at one time, so best to phone up in advance and avoid that 5pm 'happy hour'.

Clean up after yourself - Nobody likes arriving at a sweaty mat anyway, but take extra care to wipe down apparatus before and after use.

A final note -

Even if you've been exercising at home, it's likely that you haven't been working out as hard as you would at the gym. Ease yourself back into it gradually. Warm-up your muscles, keep to moderate exertion levels and take plenty of rest between sets to avoid injury.

If you need a helping hand to achieve your fitness goals then I can help.

Exercises for sculpted shoulders

One of the biggest mistakes women make when creating a fitness plan is not putting enough effort into the upper body. Well-defined shoulders are not only a symbol of strength but they will help you get that sexy 'V' shape and make the waist look smaller.

The other reason you should not neglect your shoulders and arms is that having more all-over muscle means your body works more efficiently and burns significantly more calories throughout the day.

Here are a few simple exercises to help you get started.

Shoulder press – This can be done with a barbell or with a dumbell in each hand. It can be done seated or standing, or if you want to challenge your core try sitting on a balance ball. Hold the weight by your shoulders with your palms facing forwards. Without leaning back, extend through your elbows to press the weights above your head. Then slowly return to the starting position.

Lateral raise – Hold one dumbell in each hand. Start with your arms relaxed by your sides, and raise the weights out to the sides until your arms are parallel with the ground, then slowly take them back down.

Front raise - Hold dumbells in front of your thighs, palms facing your body. Lift the dumbbells until your hands are in line with your shoulders, keeping your arms straight. Pause, then slowly lower back to the starting position. This exercise can be done while sitting or standing, but aim to keep your back straight and core muscles tight.

Upright row – Start just as you did for the front raise. Bending your elbows, lift the dumbells up until they are in line with your chest. Hold for a second, and then lower to the starting position. This is best performed in a standing position, and take care to keep a straight back and tight core.

Keep the weight low and focus on good technique until you gain confidence. If you are a member of a gym, then you will find that some of the resistance machines perform very similar motions but by using free weights you are also working more of your core muscles to maintain your balance.