The best core exercises for strength, stability and a toned stomach
A strong, toned stomach is often a holy grail of fitness, yet more importantly, the core muscles are also essential for everyday movement. Discover seven exercises to help you build a stronger core
For many, a strong, toned stomach is the holy grail of fitness but it can often prove to be just as elusive as it is desirable. Beyond aesthetics, there are bigger forces at play as your superficial core muscles are essential for actions as basic as getting out of bed in the morning and the deeper core muscles support a wide spectrum of everyday movements, including every step you take. What is the core? There’s some confusion around this as it’s actually made up of two separate groups of muscles with two distinct roles. The mobilisers These comprise the rectus abdominis at the front, the external obliques to the side and the erector spinae found in the back. These are responsible for bending forwards, leaning to the side and arching the back, respectively. The stabilisers In contrast, they work to create intra-abdominal pressure, which supports alignment of the spine, protecting it from injury. Key muscles here are found a little deeper and consist of the transversus abdominis that wraps around your belly like a wide belt, the internal obliques in the waist and the multifidus at the rear. There’s also a special mention here for the contribution of the diaphragm and the pelvic floor. Benefits of core exercise Healthy spine According to the charity Backcare, formerly known as the National Back Pain Association, 80 per cent of us will suffer difficulty at some point in our lives but the good news is that, in a lot of cases, it’s preventable through developing strength and flexibility in your spine. Work and play An efficient core helps to maintain functional strength, enabling your body to cope with the mechanical stress of everyday activities without getting an injury. This could include gardening or playing with your kids or grandchildren. A sporting chance Most sports rely on the ability to generate power and/or speed in the arms and legs. Since your limbs move by pivoting around your centre then more stability will lead to greater efficiency in force transfer, leading to improved performance. Think golf swings, tennis strokes, throwing a javelin or smashing a penalty kick into the net in soccer. Aid posture The deeper core muscles are the secret to good posture which is marked by a long spine and gently braced abdominals. Yes, with improved posture you will actually look taller and slimmer, guaranteed! Tips for improving core strength Warm up for around 5 mins by gently moving the joints, especially the lower back and hips with brisk marching on the spot, arm and hip circles, low kicks, heel digs, squats, lunges and standing knee raises. Ensure you are well hydrated before and during the workout. For the mobilisers, aim for 15 repetitions of each exercise with the target being 1 set for beginners, 2 sets for intermediates and 3 sets for advanced. For the stabilisers, the challenge is to hold the position for 15 seconds for beginners, 30 seconds for intermediates and 45 seconds for advanced. Remember the focus is on quality not quantity to so only use the target repetitions or timings as guidelines. Seek medical advice beforehand if you suffer back pain, are pre or post-natal or have any concerns regarding your current health status. Best exercises for mobility Weight transfer Lie face up on a mat, holding a medicine ball or bag of sugar in both hands, on the floor behind your head. As you sit up, lift bent knees towards your chest and carefully place the weight between your knees, squeeze the thighs together to hold the weight, then lower down both your upper body and legs. On the next repetition, switch back, shifting the weight from your legs to your hands. Twist up Lie on your right side with legs together, knees bent and dropped down to your right side as in a foetal position but with your right hand on your right shoulder. Start to lift and rotate your body, letting your legs move to the centre, open and plant your feet flat with knees still bent. Continue to rotate your torso and reach your right hand high up to the left, across your body. Slowly return to the start position. Remember to repeat on the other side. Swing Stand with feet hip-width apart and knees slightly bent, holding a dumbbell, medicine ball or bag of sugar in both hands, down by your right thigh. Keeping your arms almost straight, lift it diagonally upwards across your body, rotating your hips, so the weight ends up high above your shoulder on the left side. Now lower it to your left thigh and repeat in the opposite direction, lifting up to above your right shoulder. As your hips rotate lift your rear foot onto the ball of the toe and twist it in the direction of movement, to avoid injury to your knees. Best exercises for stability Side bends In a wide kneeling position, hold a dumbbell, medicine ball or bag of sugar in both hands above your head, arms extended. Keeping a long spine and avoiding rotation of the hips to the side, lower the weight to one side, as far as is comfortable and hold. Repeat to the other side. Aeroplane Stand on one leg and lift the other behind whilst tilting the body forwards and raising the arms to the side. Target is for a horizontal position of the body, face looking down to the floor. Ensure the abdominals are pulling in tight to prevent the tummy drooping toward the floor and try to avoid turning the hips on the lifted leg. Repeat, lifting the other leg. Bridge Lie face up with your knees bent so the feet are flat on the floor about hip width apart. Let your arms relax by your side. Now press into the heels to raise your bum off the mat, so the spine forms a long incline from neck to buttocks. You should also feel a little tension in the gluteus muscles. To discover more ways to optimise your exercise efforts: How to start exercising What are the best exercises to burn fat? How much exercise should I do each day? Best supplements for energy 15 best foods to help you stay hydrated All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Beginners' total body workout plan for men
Burn fat, build muscle and boost your energy with our four-week home exercise routine
Starting your fitness journey can be a challenge when there is so much conflicting advice. Social media influencers will try to convince you they have the secret and new workout trends are constant. Often, the hardest part is not the working out, it’s just knowing where to begin. We’ve removed the guesswork by focusing on a simple but proven approach using effective movements that build strength and improve endurance. Whether your goal is to lose weight, gain muscle or just feel healthier, this programme provides the foundations for long-term success by helping you to train smart, stay consistent and be confident that every single session takes you another step closer to your goals. Read more about exercise, from what’s the best exercise for weight loss and the benefits of exercise on mental health to the benefits of walking. Your weekly schedule Monday: Upper body Tuesday: Lower body Wednesday: Cardio + core Thursday: Upper body Friday: Lower body Saturday: Cardio + core Sunday: Rest Choosing the right equipment You’ll need a pair of dumbbells (ideally adjustable) and an exercise mat. You should always start with a lighter weight until your strength improves and you’ve mastered your technique. The weight you choose should challenge your muscles without compromising your form and will depend on your current strength and fitness level. If you’re new to this you can find some help here. Training guidelines Complete three sets of each exercise, with a target of 12-15 repetitions each time. Rest for 30-60 seconds between each set. The aim is for your muscles to start to feel fatigue in that 12-15 window, but there is no need to try to go to total exhaustion. If you finish the set feeling like you could still knock out a few more reps, you can use a heavier weight next time. On the other hand, if you’re losing your form and becoming exhausted before you finish the set, you need to go for lighter weights. When you can easily complete the recommended number of sets and reps, you should increase your weight by around 5%. Safety considerations Here are some valuable training tips to keep in mind: Start with easy manageable loads and concentrate on correct technique. Work at a slow and controlled pace. Use mirrors to help focus on perfecting your technique before trying to lift heavier. Don’t hold your breath while lifting weights; try to exhale on the exertion. Wear suitable clothing, such as closed-toe shoes and weightlifting gloves. Listen to your body, try to understand the difference between fatigue and injury. Stop working out immediately if you feel any sharp pain. Stay hydrated, sipping throughout your session, starting before you begin to feel thirsty. Warming up A good warm-up is an essential part of any workout, reducing injury risk and enhancing performance by increasing your body temperature so the muscles are more elastic, elevating your heart rate to get more oxygen to the working muscles and stimulating production of synovial fluid to lubricate your joints. Try the following movements, aiming for around 20 seconds on each at an effort level around 4-5 out of 10, so you should be able to hold a conversation without feeling uncomfortable or out of breath. Shoulder rolls Arm swings forwards and backwards Bodyweight half squat Multi direction toe tap Forwards and rear lunge Side lunge with overhead arm reach Forward and backward leg swing Lateral leg swing Cat to cow on all fours Lying spinal rotations Upper body exercise Dumbbell press – chest, triceps Lie on a flat bench or the floor, holding a dumbbell by each armpit with an overhand grip. Push up until your arms are nearly straight, dumbbells directly above your chest, then lower under control. Even though laying down, gently engage the core to avoid your lower spine arching. Arnold press – shoulders Sit on a bench or chair with dumbbells held in front of you, palms facing your shoulders as though you’ve just finished a bicep curl. Push the dumbbells up over your head while rotating your arms until your palms face away from you. Straighten your arms, pause, then reverse the movement. Kickback – triceps Hinge at the hips by sending your hips behind your heels with a flat back. Start with your arms bent to 90 degrees, bringing the dumbbells next to your thighs so your upper arms are parallel to the floor. Straighten your arms behind you, pushing your forearms away. Return slowly to the start position and repeat. Bent over row – back, biceps Stand with feet shoulder-width apart, dumbbell in each hand, palms facing you. Now slightly bend the knees and hinge forward from the hips so the dumbbells are hanging in front of you at around knee level. Keeping your torso still and abdominals engaged, pull the weights up to your hips, sliding your elbows past your ribs. Upright row – shoulders Hold a dumbbell in one hand in front of your body with an overhand grip. Raise your elbows up and to the side to lift the weights up towards your chin. Lower under control back to the start position. Avoid swaying by setting feet apart and drawing your navel in to engage the core. Dumbbell curl – biceps Hold a dumbbell in each hand and with your arms hanging by your sides. Now curl the weights up to shoulder level, twisting your palms to face you. Try to keep your shoulders back and elbows tucked in throughout the lift and lower. Lower body exerises Box squat – glutes, quadriceps, hamstrings Stand facing away from a low chair or bench with feet shoulder-width apart, toes pointing forwards, holding a dumbbell in each hand. Keeping your head up and abdominal muscles engaged, bend your knees and slightly push your bum to the rear as you lower down. When you touch the seat, hold for a second (not rest) then return to standing. Sumo squat – quadriceps, inner thigh With arms extended, palms facing in towards each other, hold the dumbbells in front of you so they are touching. Your feet should be placed wider than shoulder-width apart and turn your toes outward about 45 degrees. Keeping your head and chest lifted, bend your knees to lower the dumbbells towards the floor between your feet. Take care to ensure the knees follow the line of your toes outwards and don’t sink in to the centre. Now press through your heels to extend your legs and return to standing. Goblet squat – quadriceps, hamstrings Stand with feet at shoulder-width, toes pointing forwards or slightly out and with bent elbows, hold the dumbbells close in front of you, just below your chin, palms facing inwards so the dumbbells are touching. Sit back into a squat, as low as is comfortable, then drive back up. Reverse lunge – glutes, quadriceps, hamstrings Stand with dumbbells at your side and palms facing your body. Lunge backwards as far as you can with your right leg, bending your front knee so your rear knee almost brushes the floor. Use the heel of your left foot to push your upper body back to the starting position. Ensure shoulders stay back and your chest lifted. Complete the full set, then repeat with the opposite leg. Lunge walk – glutes, quadriceps, hamstrings Stand with your feet together, dumbbells down by your side, chest lifted and your head up. Lift your left knee up as high as you can without tucking your pelvis under or dropping your chest down. Now take a long step forwards onto your left foot and lower yourself into a lunge position, by bending both knees. Contract the thighs and buttocks to lift up from the lunge and then bring your right knee up and take a lunge step forwards. Alternating steps, continue walking forwards until you’ve completed 12-15 repetitions on each leg. If short of room, take two steps forwards, two steps back. Single leg Romanian deadlift – glutes, hamstrings Hold two dumbbells in front of you, arms extended and palms facing your thighs. Slowly lift one leg straight behind you, bending the other slightly, as you hinge forwards so that your arms lower the dumbbells towards the floor. Pause, then return to upright position. As your balance improves you’ll find you can reach the dumbbells lower. Complete the full set then swap legs. Core exercises All of these exercises target the rectus abdomens, or six-pack muscle, at the front and the external obliques, in the waist. Side bends In a wide kneeling position, hold just one dumbbell in both hands above your head. Keeping a long spine and avoiding rotation of the hips to the side, lower the weight to one side, as far as is comfortable and hold. Repeat to the other side. Reverse crunch Begin lying on the floor with knees bent. Push your back into the floor and lift the knees towards your chest, rolling your buttocks and lower back off the floor. Ensure the movement is generated by your lower abdominals rather than a kick from the legs. Slowly reverse the movement back down to the floor, ready to repeat. Russian twist Sit on the floor, feet flat with knees bent to 90 degrees, holding just one dumbbell in both hands, elbows bent, directly in front your chest. Lower your torso halfway back then hold and now rotate to lower the weight to one side, return to the centre, then repeat to the other side. Ankle tap Lie on your back with knees bent and feet flat on the floor. Lift your head and shoulders just a couple of inches from the floor then reach your hand to your ankle by bending sideways and repeat to the other side. Cardio exercise The good news is – the choice is yours! If you love the great outdoors then get power-walking, jogging or cycling but if you’re lucky enough to have your own treadmill or rower, you don’t have to leave the comfort of your own home. You can even take to the pool as long as you have some way of accurately timing your efforts as this is all about the intervals. In order to achieve best results, however, it’s advisable to vary your cardio flavours as this will help to relieve the boredom factor and reduce the risk of over-use injuries. Intensity guidelines: Slow: Breathing is only slightly increased and remains rhythmic, conversation is comfortable Moderate: Starting to breathe hard, a little difficult to hold a conversation. Fast: Breathing becomes more forced, even laboured, mental focus is required and conversation is not possible Week 1 2 minutes: slow to warm up 120 seconds: moderate 120 seconds: slow 90 seconds: fast 90 seconds: moderate 60 seconds: fast 60 seconds: slow (repeat three times) 1 minute: slow to cool down Week 2 2 minutes: slow to warm up 120 seconds: fast 120 seconds: slow 90 seconds: fast 90 seconds: moderate 60 seconds: fast 60 seconds: slow (repeat three times) 1 minute: slow to cool down Week 3 2 minutes: slow to warm up 120 seconds: fast 120 seconds: moderate 90 seconds: fast 90 seconds: moderate 60 seconds: fast 60 seconds: slow (repeat three times) 1 minute: slow to cool down Week 4 2 minutes: slow to warm up 120 seconds: fast 120 seconds: moderate 90 seconds: fast 90 seconds: moderate 60 seconds: fast 60 seconds: moderate (repeat three times) 1 minute: slow to cool down Ready to start? If you’ve decided 2026 is the year you finally give up on giving up, the following will help you to stay on track and optimise your results Fitness hub What to eat for a workout What are the best exercises to burn fat? How long does it take to build muscle? 10 best bulking recipes All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Already bored of routine exercise? These are the workouts that will be big this year
January traditionally sees a huge uptake in gym memberships as we vow to start the new year as better physical specimens than we finished the last one. In 2025, 66% of Brits who made resolutions chose to focus on physical health, and approximately 96 million people in the US stated their intention to improve their health and fitness. Last year saw a switch from the previously all-conquering high intensity interval training (HIIT) and wellness coaching towards strength training and functional exercise, primarily driven by interest amongst millennials and Gen Zs, who make up most of the gym membership base. Fitness apps also continued to penetrate as predicted with predominantly younger females accounting for around a billion downloads last year. So if you’ve decided 2026 is the year you finally get in shape, here are the hottest workouts to help you to get there. Discover our full range of health benefit guides and find out what to eat for a workout and the best fitness trackers for exercise lovers. Plus, browse our energy-boosting breakfast recipes and discover how to winter-proof your workout. 1. Reformer pilates Becoming known as the workout favoured by the likes of Kendall Jenner, David Beckham and Lady Gaga, reformer pilates has been around for a few years but is expected to continue its rise, with the global market predicted to grow to over $1 billion by 2032. Using a range of gentle, flowing exercises performed on what initially looks like a torture device (think of a movable frame with straps and springs attached), each session blends support and challenge to sculpt your muscles, strengthen your posture and deepen your mind-body connection, one repetition at a time. The good news is you work at your own level, selecting the resistance, speed and range of movement to suit your capability. 2. Japanese walking As the interest in joint-pounding, high-intensity workouts has abated, the shift towards more sustainable, low-impact exercise is now front and centre, with one report suggesting interest in Japanese walking is up nearly 3,000%. The sessions are 30 minutes long and simply alternate intervals of 3 minutes brisk walking followed by 3 minutes at a slow pace, with research showing it aids weight management and leads to significant improvements in cardiovascular health. Accessibility is the key feature here – you don’t need any fancy equipment and you can do it just about anywhere, so forget scrolling and start strolling. 3. Social fitness According to a recent industry report, 73% of gym goers say community plays a vital role in keeping them motivated, leading to the notion that members join for health, but stay for connection. Leading gym brands are creating signature workouts that not only satisfy the human need for social interaction but also promise to deliver results, while having fun along the way. 4. Fitness events Linked to this is the development of fitness ‘events’, which started with outdoor obstacle races such as Tough Mudder and Spartan. A movement towards including more functional strength training led to Crossfit, but we’re now very much in the era of hybrid training, with HYROX leading the global charge, reflected in the 135,000 Google searches per month this year. After launching in Germany in 2017, HYROX quickly established itself as the fastest growing fitness sport in the world, with races now staged in 11 countries, hosted by more than 30 major cities. There is now a growing number of gyms offering training sessions based on the nine disciplines that feature in the event, perfect if you like pitting yourself against others, but you don’t have to be a competitor to join in as this is a guaranteed route to improving your all-round fitness. 5. Longevity training If there truly exists an elixir of life, there’s a growing amount of scientific evidence to suggest that it’s exercise. Remaining active as we age can make a significant contribution towards maintaining independence and gaining maximum enjoyment in our later years. Many of the ailments once associated with ageing are now recognised as being due to lack of exercise with our genes only responsible for around 25% of the variation in lifespan, the main contributor being lifestyle. Strength training will counter the natural loss of muscle and bone tissue associated with changing hormone levels, as well as improve insulin sensitivity, reducing the risk of diabetes. So, whether at the gym or at home, working with weights, bands or weighted balls is a must. Somewhat surprisingly, when it comes to cardio, short bursts of high intensity offer the greatest benefits, ideally on the bike, the rower or in the pool to avoid the joint impact associated with running while still enhancing your ‘healthspan’. 6. Zone 2 training Also known as ‘base training’ or ‘low-intensity steady-state training (LISS)’ the aim here is to maintain your heart rate at 60-70% of your maximum effort. At this intensity your body will favour burning fat over carbohydrates, plus your aerobic fitness will improve. One of the key benefits, however, is the increase in number and efficiency of your mitochondria (the ‘energy packs’ within our cells), which means you’ll also be better equipped to handle more intense bursts of energy when you need to. The good news is that, at this intensity level, you should be able to hold a conversation with your training partner. 7. Exercise for mobility Partly driven by the ageing demographic but also recognised as a valuable preventive health tool, there’s a growing interest in holistic movement. From those of us who just wish to stand up from the couch without groaning, to the keenest of gym bunnies looking to set a new personal best on the squat rack, the importance of a good pain-free range of motion is finally being recognised. Various forms of ‘flow’ class are appearing on studio timetables and what was once considered an add-on extra is now central to a consummate health and fitness plan. Along with weights stations and cardio machines, most gyms’ equipment inventory will now include foam rollers, power bands and percussion therapy guns, all helping to improve your flexibility. Exercise doesn’t always have to be something you do TO your body, this is about doing something FOR your body. 8. Exercise for mental health Whilst many still exercise with aesthetics as the primary goal, an expanding cohort are now embracing mindful exercise as a strategy to manage stress relief, improve mood and build resilience. Surprisingly, one study revealed this is more pronounced in the younger demographic groups, with 42% of millennials and Gen Zs placing mindfulness as high priority, compared to only 29% of baby boomers. Moving away from traditional tactics to improve mental health, such as talk therapy, today’s market focuses on exercise as well as sleep hygiene, socialising and various forms of meditation, from an ultra-relaxing sound bath to a more active nature walk. With a growing body of research to support the benefits of tai chi, it’s worth considering joining the 300 million around the globe who already practice regularly. Allow yourself to enjoy taking it easy. 9. Yoga variations You’ll no doubt already be aware of – and maybe even have tried – the more dynamic Ashtanga or Vinyasa, the more gentle Yin or Kundalini, and the experimental stand-up paddle board and Bikram hot yoga. If you’re the adventurous type, the good news is there are a few more flavours currently gaining popularity and possibly heading for a studio near you soon. Rocket Yoga is pacey, usually performed to upbeat music and features inversions, helping to develop upper body strength. Strong Yoga marries ancient poses with 21st century resistance training techniques, adding weights to your warriors to accelerate the toning effects. AI Yoga uses machine learning to analyse your movement and then creates sessions designed specifically for you. Reformer Y fuses the integrity of modern yoga with the intelligent, spring-loaded resistance of the reformer… But if you’re really looking for something different, could Naked Yoga be your new hobby? 10. Optimising recovery This is the fastest growing segment of the fitness industry, with a current value of around $8 billion, forecast to increase to a staggering $24 billion over the next 10 years. In a gym near you, very soon, you can expect to see facilities that will enable you to take advantage of the latest scientific research into how to optimise your workouts by focusing on the downtime in between. Look out for tools, chairs, beds and even whole rooms that deliver red light, massage, cryo, compression and hyperbaric oxygen therapies. Adequate recovery will not only enable you to derive maximum benefit from your exercise routine but also reduces your risk of injury and promote a general feeling of wellbeing that will help to keep you in a positive mindset as you progress along your fitness journey. Rest, reset and repeat! Read more... How much exercise should I do each day? How to exercise for free Top 10 foods for fitness Health benefits of walking The benefits of exercise on mental health Browse our all our health and fitness content All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
The only 7 movements your body needs to know – by a personal trainer
Exercising just got a whole lot easier, thanks to this well-kept secret
Why do over a third of people in the UK and over half in the USA fail to achieve the recommended amount of activity per week? Getting into shape can be a complicated and confusing endeavour due to conflicting advice, information overload, snake-oil sellers and holier-than-thou influencers whose flat tummy and perfect diet could make you feel that fitness is beyond your reach. Wouldn’t it be great if the journey to a new you could be simplified to just a few steps? The mythical number As an adventurous traveller, you may well have sailed the 7 oceans, set foot on the 7 continents and stared in awe at the 7 wonders of the world. Those of you with an artistic leaning could have taken your inspiration from the 7 colours of the rainbow or perhaps expressed your deepest emotions through song, using the 7 notes in a musical scale. I strongly believe, therefore, that it’s no coincidence the human body is capable of performing precisely, you guessed it, 7 movements. Every physical task you perform, every single day, is either one of these movements or a combination thereof, hence them being referred to as the primal movement patterns. Just 7 moves The fundamental movements are: Push - away from your body Pull - towards toward body Squat - bending the knees to lower down Lunge - taking a long stride in various directions Hinge - bending at the hip Rotate - twisting your torso Gait - walking, jogging We first develop the ability to twist when still in the womb and as early as 3 months of age start to push and pull in trying to crawl. At around 6 months, in sitting up we begin to hinge, followed by the squat when first standing (usually somewhere between 9 and 12 months). Lunging comes next due to the necessity to stabilise when standing, naturally leading onto walking (gait). Fitness made simple Clearly, then, for the ultimate total body workout – ensuring aesthetic, functional and balanced results – you need to combine all 7 movements into a single exercise session. In fact, you could say, this is effectively the workout the human body was designed to do. The good news is there are many exercise variations for each movement (for example, I’ve currently got 52 different squats listed) so there’s no danger that sticking to just 7 movements will end up with you getting bored. This also means that if you find a particular exercise painful or just uncomfortable, there are many adaptations to enable you to still complete the movement but in a modified way. The major bonus, however, is that this approach to functional fitness training will enable you to better perform the daily physical tasks you encounter in work, rest and play. It promises pain-free gardening, a better golf swing and playing with the children (and grandchildren) until they’re worn out, not you. This isn’t about getting fit for the beach, it’s about getting fit for life. The workout Format: 3 rounds of 7 exercises Timing: 1 minute on each exercise Work to rest ratio: newbies 30:30, regulars 45:15 and advanced 50:10 (time in seconds) Push - press-up on knees Pull - bent over row Squat - goblet squat Lunge - power lunge Hinge - deadlift Rotate - Russian twist Gait - farmers carry Technique Press up Place your hands on the floor, slightly wider than shoulder width apart, knees resting on the floor also but not taking too much of your bodyweight. Keeping your body in a straight line from your head to your knees, slowly lower your chest toward the floor by bending your elbows, and then push back up to the starting position. Concentrate on keeping your core engaged so your tummy doesn’t sag down, causing a potentially dangerous arch in your lower spine. Bent Over Row Stand with feet hip width apart, knees slightly bent, and lean forwards from the hips until your torso is nearly parallel to the floor, keeping a long spine and your core engaged. Holding a weight in each hand, let your arms hang down towards the floor. Lift the weights to your hips by bending your arms and squeezing your shoulder blades together, then slowly lower them back down. Power Lunge Assume a lunge position, right foot about a stride length in front of the left, with the left foot resting on the ball of the toes. Your feet should be apart, as if on train lines, not on a tight rope for better balance. Head is lifted and back is braced in a neutral position, by pulling your abdominals in tight. Lower your body by bending at the hips and knees until your front thigh is parallel to floor then immediately explode vertically. Switch feet in the air so that the left foot lands in front and the right foot behind. Now lower straight into the next lunge and repeat the jump. Protect your joints by landing softly and easing directly into the next repetition. Deadlift Stand with your feet hip width apart, holding a weight in each hand with your palms facing your body. Keeping a long spine and core tight, bend at your hips to lower the weights to just below the knees, pushing your buttocks behind you. Push through your heels, strongly contract your glutes, and lift up to a standing position. Throughout the movement, avoid rounding the shoulders. Russian Twist Sit on the floor with your knees bent and feet flat on the floor. Lean your torso back to around 45 degrees, keeping your spine long and shoulders relaxed. Hold the weight in both hands, just a few inches in front of your chest. Now twist to one side moving the weight towards the floor, then return to the centre position. Now repeat to the other side. Concentrate on generating the movement through your core rather than swinging the arms. Farmer's Carry Stand with your feet together, hands by your side holding a weight in each hand, chest lifted and your head up. Lift your left knee up toward your chest, as high as you can without tucking your pelvis under or dropping your chest down. Now take a long step forwards onto left foot and slowly lower yourself towards the ground, into a lunge position, by bending both knees. Don’t allow your left knee to overshoot your toes, as this puts undue pressure on the patella tendon and could lead to injury. Contract the thighs and buttocks to lift up from the lunge and bring your right foot together with the left. Immediately take another giant step, this time bringing your right knee up toward your chest and then repeat the long step and lunge down. At all times, keep the shoulder blades drawn back and down, with a good distance from the ears to the shoulders. Alternating steps, continue walking forwards until the time is up. If short of room, take 2 steps forward, 2 steps back. Tips for success If you don’t have fitness equipment such as dumbbells, just use bottles of water, tinned foods and bags of sugar or flour, as these work just as well. The important thing to note is the weight, which is measured in kgs. Aim for 2-3 sessions per week on non-consecutive days. Rest days are when the magic happens as the body adapts to the previous workout, storing more protein to tone the muscles and more calcium to strengthen the bones. Your muscles need oxygen when you’re exercising, so be sure not to hold your breath. Ideally, exhale on the exertion, or the hardest part of the exercise. Err on the side of caution by selecting light weights to start, increasing if you feel you can perform a round of the exercises with ease. To determine the correct intensity, use the modified Borg scale of 1 to 10, where 1 is total rest and 10 is eyeballs out exhaustion. You should feel your effort level is around 6-7 on the first round, 7-8 on the second round and 8-9 on the last round. Increasing the weights you use or extending the work to rest intervals should always be done gradually. Final thoughts Shaping up really boils down to two things, namely commitment and consistency. Since you now know you only need to complete 7 exercises in each workout, hopefully you feel you can make that commitment. Repeating the workout over and over is essential but fortunately, remembering the routine shouldn’t be too much of a challenge as Harvard University psychologist, George Miller, conducted in-depth research which established that in most cases, the human brain is capable of storing, precisely, 7 items of information in short-term memory. However, if none of this has convinced you that the number 7 is the key to exercising your way to a better version of yourself, you could always leave it to chance, just like a Vegas gambler who rolls a pair of dice… Although in that case the probability is that most of the time the score will be 7. Safety considerations Exercise can carry a risk of injury and/or cause ill health, therefore it is strongly recommended that you consult your medical professional prior to embarking upon a new fitness routine, particularly if you have any concerns regarding your current health status. Work at a pace suitable to your current level of fitness, reducing the intensity if you feel dizziness or extreme fatigue and stopping immediately if you feel any acute pain. Check the space in which you intend to exercise is free from obstruction, there are no slip and trip hazards, the temperature is suitable and there is enough room to accommodate the movements you’ll be performing. Wear appropriate clothing, ideally fitted and breathable, with footwear that offers support and good grip. If using equipment, you are advised to check it before every session. To reduce the risk of injury and to boost your results, you are advised to perform a gentle warm up before your workout by moving all your limbs around their joints, gradually increasing the range of motion. Similarly, a cool down, ideally a whole-body stretch, is recommended afterwards. Your body temperature will rise during the workout so ensure you stay hydrated by regularly taking small sips of water before, during and after your session. Further reading Top 10 health benefits of exercise How much exercise should I do each day? How to exercise for free Top 10 foods for fitness Health benefits of walking All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Can your birth sign really influence how you should work out?
Does being a Gemini mean you should exercise differently to Scorpios or Libras? Discover how it could influence your habits
Chances are, that even if you don’t follow astrology, you still know what your star sign is. Horoscopes still feature in many magazines and newspapers, and reports suggest that 20 per cent of Brits and 30 per cent of Americans consider star signs to be useful in understanding one’s personality. However, the science doesn’t support the concept of astrology. Even a study that brought together 30 of the top ranked (by their peers) American and European astrologers to test whether astrology could be used to accurately identify personality traits, resulted in only a one in three success rate (that’s no better than if you or I had taken a random guess). But where star signs could be useful is in how they influence believers’ own interpretations of their personality traits. There are a number of studies claiming that if someone believes in astrology, it could influence how they view their own personality, effectively leading to a form of self-stereotyping. Psychotherapy has proven that thoughts can change behaviour, so believing you are a particular zodiac sign could actually shape the person the outside world sees. It’s possible that if you think you’re a certain star sign, you might start to adapt behavioural characteristics that align with it. And this is how astrology could potentially prove a useful tool in helping you to identify the type of workout that will be your best fit. Followers who relate to their birth sign can use this to help find a workout that appeals to their personality or character traits. The more comfortable you feel with a fitness regime, the more likely you are to continue it. So, if your actions sit within the celestial definition, shaping up with the stars might actually work! Common traits for your birth sign You’ll often see the 12 zodiac signs divided into four groups: fire, earth, air and water. Fire signs are Aries (March 21 – April 19), Leo (July 23 – August 22) and Sagittarius (November 22 – December 21) and are associated with being energetic and passionate. Aries often grasps the nettle, being driven to take action. Leo is said to revel in the role of leader and Sagittarius are thought to be more adventurous than the norm. The earth signs are Taurus (April 20 – May 20), Virgo (August 23 – September 22) and Capricorn (December 22 – January 19) all of which lean towards stability and safety, recognised as being patient and practical. Taurus loves being in the comfort zone, while Virgo is known as a friend of the people, always willing to help out. Capricorns are thought to be focused and hard working. Gemini (May 21 – June 20), Libra (September 23 – October 22) and Aquarius (January 20 – February 18) are the air signs, thought to be smart, creative and good communicators. Additionally, Gemini is said to be inquisitive, Libra loves balance and harmony while Aquarius is innovative and often focused on the future. Finally, the water signs, Cancer (June 21 – July 22), Scorpio (October 23 – November 21) and Pisces (February 19 – March 20) are sensitive, in touch with their emotions and empathetic. Cancer is caring and nurturing and Scorpio is passionate and imaginative. Pisces can sometimes be seen as a bit of a dreamer. How to choose the right workout for your personality The key to sticking to exercise long enough to see results could be as straightforward as finding something you actually enjoy doing, according to research by UCL. More importantly, it has been suggested that personality type could be used to predict which forms of exercise you’ll probably like. The study used a modified version of the Big Five personality test (based on five key personality traits: openness, agreeableness, neuroticism, extraversion and conscientiousness) and discovered a correlation between exercise genre and personality traits. For example, extroverts enjoy high intensity, social workouts, while introverts prefer solo, more mindful activities. Neurotics feel more comfortable with interval training rather than endurance sessions and will often monitor their efforts, while conscientious types will focus on routine and the potential health benefits. Those with a friendly, open disposition, unsurprisingly favour varied and fun workouts. You may assume that the sound science behind the five-factor model, with roots dating back to Sigmund Freud, would be poles apart from a concept based on star-gazing. However, there’s a surprising overlap with fire signs slotting neatly into extraversion, earth signs leaning towards conscientiousness, air signs aligning with openness and water signs reflecting agreeableness. And both astrology and psychology share a common purpose in helping us to understand who we are. To identify your own personality using the Big Five model, try this simple test. <img src="https://images.immediate.co.uk/production/volatile/sites/30/2025/10/GettyImages-1354937085-f096b33.jpg" width="2121" height="1414" alt="Digital illustration of the Solar system. Sun, Earth and planetary Moon, Mars, Jupiter, Saturn, Uranus, Neptune and the dwarf Pluto" title="Digital illustration of the Solar system. Sun, Earth and planetary Moon, Mars, Jupiter, Saturn, Uranus, Neptune and the dwarf Pluto" /> The best exercise for each star sign Matching exercise choices with the personality characteristics dictated, or merely influenced, by your star sign, results in the following recommendations to ensure you don’t just end up with sweat on your brow, but also with a smile on your face. Aries You might enjoy the buzz, toughness and instant gratification provided by HIIT, spin and combat fitness such as boxfit or martial arts, maybe even training for competition. Taurus Strength training, power walking and swimming provide consistency, the workouts give no surprises and therefore don’t cause any anxiety. Patience will enable you to go the course until the results manifest. Gemini With the typical a flirtatious streak, you’re the ideal candidate for pole dancing, although any group class or team sport could work due to the social aspect. Rock climbing would allow you to focus on your whole body and figure out the next move of hand or foot. Cancer Anything partner-based is ideal, such as circuit training, tennis and padel. Inwardly focused pursuits such as tai chi provide calm and you’re likely to feel at home in water-based activities like rowing and aqua fitness. Leo Dance classes, from Zumba to barre and Bollywood to contemporary will allow you to express yourself and afford you moments to be the centre of attention. HYROX, due to its competitive nature, could give you the opportunity to shine. Virgo Functional fitness training requires you to master the correct technique with balls, bells and bands, plus reformer Pilates will test and develop your ability to scan and correct your posture, both static and dynamic within a welcoming group environment. Libra A sociable nature and ample communication skills would make you a good candidate for ballroom dancing, and harmony required by balancing strength and flexibility, stillness and movement make yoga a great selection. Scorpio A great outlet for both passion and empathy is latin dance, so think salsa, cha cha and tango. You can really tap into your deeper emotions in binaural beats, a form of meditation based on listening to music of two different frequencies in each ear. Sagittarius High-energy activities to push your limits include circuits and spin classes, but also consider outdoor sports such as hiking, trail running or mountain biking to satisfy the adventurer in you. Capricorn Weight-training, maybe even powerlifting, will satisfy a goal-oriented nature, especially when you have the patience it takes to see results. Marathon-running requires effort and discipline, so this is a match that could see you flourish, too. Aquarius Try something a little different – aerial yoga, reformer Pilates and parkour will stretch your skills and your senses. Pisces Mindful activities such as qigong, stretch classes and meditation allow for quality moments of inwardly directed focus that will feed your life force. The natural flow of swimming might also float your boat. Overall, astrology is centred around the belief that your birth chart, a map of the celestial bodies at the exact moment you were born, provides a snapshot of the universe's energy at that very moment and can provide insights into your personality. It’s possible for your zodiac to influence your personality through the power of suggestion, and anything that could be used to identify which workouts you’re more likely to enjoy is of benefit. So while trying to find the right fitness activity for your personality could be the recipe for shape-up success, I’m pretty sure that when you were born makes no difference. Not 100 per cent sure though… it must be the Gemini in me. For more fitness inspiration and guidance: What is the best exercise for weight loss? How to work out at home What should I eat if I exercise in the morning? 1o ways to be the healthiest version of yourself