Most core workouts online quietly assume you're already halfway fit. Burpees in the warm-up. Someone shouting. If you've been putting off starting because of that, this one's for you.
I coach a lot of women in Elgin who arrived nervous — worried they'd be judged, worried they'd be the least fit person in the room. This workout is where most of them started: six gentle moves, all on the floor of your own living room, no equipment, and a video of me demonstrating every move right here on the page.
And the big one: you don't need to be fit to start. There's no entry requirement. If you can get down onto the floor and back up again, you're qualified.
How to use this workout
Go slower than you think you should — it ought to feel like steady effort you could still talk through. If 30 seconds of a move is too much right now, do 15 and rest longer. That still counts, and nobody's keeping score.
The workout
How it should feel — and when to make it harder
Warm and worked through your middle, maybe a wee bit shaky — that's it doing its job. Sharp pain is different: stop if anything hurts sharply. A bit of soreness the day or two after your first few sessions is normal and fades fast. When two rounds feel comfortable, add a third 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 fancy a shorter session to begin with, my 10-minute beginner core workout is a gentle first step.
Quick questions
Is this workout only for women?
Not at all — anyone can do it. It's built around where most of the women I coach actually start: gentle, floor-based, nothing that needs upper-body strength you haven't built yet.
Do I need any equipment?
No. Floor space, comfy clothes, maybe a cushion under your knees for the donkey kicks. That's everything.
How soon will I feel a difference?
Honestly? You'll feel steadier and a bit stronger within two or three weeks of showing up regularly. Visible change takes longer — months, not days — and anyone promising faster is selling something.
