Having a strong core has very little to do with how your stomach looks and everything to do with how your body functions.
If toning your abs makes you feel more confident, well, that’s a added bonus. But for Pilates instructor Hollie Grant, a six pack is never the aim.
‘Your core supports your spine, helps you carry load, and plays a huge role in posture and back comfort,’ Hollie, who specialises in empowering workouts for women, tells Metro.
‘I’m far more interested in helping people feel stronger in everyday life — things like lifting a toddler, carrying shopping, standing for long periods, or getting out of the car without that familiar lower-back twinge.’
The good news is, you don’t have to resign yourself to doing sit-ups to work your abs. In fact, trying a lightning quick, standing workout when you’ve got time to kill might be more effective.
‘The beauty of a standing core routine is that it mirrors real life. We don’t spend our days lying on our backs doing crunches — we’re upright, moving, twisting, reaching, and carrying. Training the core in standing makes it far more transferable,’ says Hollie.
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‘And importantly, this kind of short routine isn’t about ‘doing more’ — it’s about doing something useful. Five minutes while the kettle boils is often more sustainable than a 45-minute workout you never quite get around to.’
Consider us convinved. As part of our accessible workouts series, Hollie has provided Metro with the below routine that’s designed for busy mums (or anyone else) who might struggle to find the time to exercise.
It takes approximately five minutes and can be done with a light weight such a dumbbell or water bottle, or with nothing at all.
Exercise 1: Standing Zip-Up (1 minute)
How to do it: Stand tall with your feet hip-width apart and knees soft. Take a breath in. As you breathe out, imagine gently “zipping up” from your pelvic floor to your ribcage — like doing up a snug pair of jeans. Hold that light engagement for a few seconds, then relax and repeat.
Why it works: This wakes up the deep abdominal muscles that support your spine and pelvis. It’s subtle but incredibly effective — and especially helpful if you struggle with back ache or feel “unsupported” when carrying weight.
Exercise 2: Standing Anti-Rotation Hold (1 minute)
How to do it: Stand tall with your feet hip-width apart. Clasp your hands together in front of your chest. Extend your arms straight out in front of you and hold. Stay tall through the spine, ribs stacked over pelvis, and breathe normally. To make it harder, slowly move the arms a few centimetres side to side without letting your torso twist.
Why it works: This trains your core to resist movement — which is exactly what you need when you’re carrying a toddler on one side, pushing a buggy, or holding a child while doing something else. It’s brilliant for back support and postural strength.
Exercise 3: Standing Woodchop (1–2 minutes)
How to do it: Hold a light weight or clasp your hands together. Start with your hands high to one side of your body, then rotate and bring them diagonally down across your body towards the opposite hip. Return to the start and repeat before switching sides.
Why it works: Rotational strength is key for everyday movements — lifting, twisting, reaching into the back of the car. This works the obliques and helps protect the lower back.
Exercise 4: Standing Hip Hinge with Reach (1 minute)
How to do it: Stand with feet hip-width apart, knees soft. Hinge forwards slightly at the hips (keeping a long spine), and reach your arms forwards as if you’re passing something across a table. Return to standing and repeat.
Why it works: This links your core to your hips and upper body — helping you move load through your whole body rather than dumping it into your lower back. It’s very transferable to real-life lifting and carrying.
If you do nothing else today, do this. Five minutes of purposeful movement can make a real difference to how your body feels — especially if you’re spending your day lifting, carrying, and moving other humans.
