If "core workout" makes you picture someone doing sit-ups until they cry, take a breath. That's not what this is. Nobody needs that, least of all on day one.
This is ten minutes, on your living room floor, with no equipment. Five simple moves, each one gentle on the neck and back, with a video of me demonstrating every move right here on the page — so you can follow along as you go, no guessing and no clicking away.
And there's no fitness level you need before you're allowed to start. If you can get down onto the floor and back up again, you've got everything you need.
How to use this workout
One instruction covers the whole session: go slower than you think you should. It ought to feel like steady effort you could still talk through — not a race. If 30 seconds of a move is too much right now, do 15 and rest longer. That still counts.
The workout
How it should feel — and when to make it harder
By the end your middle should feel warm and worked, maybe a wee bit shaky. That's fine. Sharp pain is not — if something hurts sharply, stop. A bit of soreness a day or two after your first few sessions is normal and it fades fast. When two rounds start to feel comfortable, add a third round before you add anything fancier. And if you've got a health condition or you're on medication, have a quick word with your GP before you start — costs nothing, buys peace of mind.
If you want the bigger picture — how often to train, what to eat, what to do when motivation wanders off — I've written an honest guide on how to start working out as a beginner.
Quick questions
How often should a beginner do core?
Two or three times a week, with at least a day between sessions. Rest days aren't slacking — they're when your body actually gets stronger.
Do I need any equipment?
No. Floor space, comfy clothes, and maybe a cushion under your knees for the bird dogs. That's the full kit list.
What if I can't manage the full 30 seconds?
Do what you can and rest for the remainder. Ten good seconds of a plank beats thirty seconds of a sagging one — and next week's ten will be easier than this week's.
