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An 8-minute workout to strengthen your core and reduce the risk of back problems

Jayne Cherrington-Cook
·3-min read

Watch: Twin sisters Jeannine and Nathalie provide a free PT session to help workout your upper body and core

Whether you’re a fitness pro or a beginner, Jeannine and Nathalie’s routines are straightforward and easy to follow and their upper and core workout targets those major problem areas – all in under 10 minutes!

From bicep curls to press ups, the workout includes a one-minute warm up and consists of 40 second rounds with a 25 second rest after each one.

The exercises are all designed to be done with a partner, but don’t worry if you prefer working out alone, all of them can be done solo as well.

“All you need for this workout is a mat, if you’ve got one, and a set of dumbbells. They don’t need to be heavy, just enough for you to lift,” says Nathalie.

Read more: Exercising regularly could have an anti-ageing effect on the body, say scientists

No weights? You can use bottles of water instead.

While you may not be after abs of steel, doing exercises that target the core area are really important for all of us.

“We could talk about the importance of training the core all day!” say the twins!

Jeannine continues: “The core completely surrounds and supports your spine and pelvis and connects your upper body and lower body. A strong core can eliminate and minimise lower back pain.

“Having a strong core is beneficial to everyone because it allows your body to function properly which leads to improved balance and stability.”

According to the NHS, it’s estimated that up to 8 in every 10 people in the UK are affected by back pain at some point in their lives – and with many of us still working from home at makeshift desks, back pain is affecting many more of us than before.

Read more: All the reasons why you may have lower back pain

This is why it’s important to incorporate exercise into your weekly working from home routine, something the twins have plenty of tips about!

“Try planning a weekly schedule - this will help you to prioritise your workouts,” suggests Nathalie.

“Try our workouts and see if you can do these for four weeks 2-6 times a week and see how you get on.

“Consistency is key. If you're an early riser leave your workout wear out the night before to give that nudge in the morning. Or plan in your diary a slot which suits you.”

The twins - who run their own studio, 1Sculpt - have been working in fitness for over 20 years and they hope their love of working out can be shared by everyone out there with their online workouts.

“We always feel more energised after a workout,” they say.

“It's great to have goals and to enjoy what you're doing, whether that's for a challenge or improving fitness.”

Watch: Want more? Take part in Jeannine and Nathalie’s HIIT training session right here