Whether you want a simple, effective core workout to follow in the gym or you’re just looking for new exercise inspiration, the Virgin Active personal trainers share their ultimate moves.

Take this workout to the gym with you and perform each move for 45 seconds, with 15 seconds rest. This will give you a great 7-minute workout. Depending on your ability or mood, you can always repeat the workout or combine with our other routines that target your upper body and lower body to create a full-body session.

1. Bicycle Crunches

Keep your hands behind your head, elbows wide and bring your knee up toward your opposite elbow. This is great for your obliques.


2. Shoulder taps

Hold your body in a plank position with your arms straight. Touch your opposite hand to your opposite shoulder, keeping hips square to the floor. Take it down to your knees if it gets too much.


3. V-sits

Raise your legs as high in the air as you can and reach using your abdominal muscles to pull you up. This will target all your abs muscles, including your lower abs and obliques.


4. Side plank with left and right twist

Hold your body in a straight line and lift your hips up as much as you can. Bring your arm underneath your body and back up for a great oblique strengthener. Switch sides half-way through the time.


5. Side plank hold

Hold your body in a long, straight line, lifting your hips, and focus! Switch sides half-way through the time.


6. Single leg raises

Keep your back and glutes on the floor and lift one leg at a time as high as you can – keeping a slight bend in the knee if you need.


7. Sit up

Keep your feet and glutes on the floor as you raise your upper body towards your thighs. Keep your head in line with your spine.


Want more workout inspiration? Try our 20-minute workout challenge.

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