Rise onto your toes, arms out
1. Standing balance into roll down
This move acts as a warm-up, while getting you to focus on your inner core. Repeat 6 to 10 times at the start of your workout to help you focus on your inner core.
The move: Stand with your feet hip-width apart, engaging your inner core. Rise up onto your toes, and lift your arms out to shoulder height.
Roll down and draw in your belly button
Exhale and come down off your toes, then tuck your chin into your chest as you roll down vertebra by vertebra. Draw your abdomen in and use your abs to lift back up.
Focus on relaxing your back muscles as you roll down and drawing your belly button in as you lift and lower. Use deep, slow breaths and try to relax as much as you can.
Do a circuit of these exercises three to five times a week for best results.
Hold for 3-6 breaths
2. The ab bracer and release
This works the upper part of your inner core, as well as your shoulders and arms. Keep your focus on your core, though - pull it in strongly throughout this move.
The move: From your roll-down move, bend your knees and come down to the floor until your knees are under your hips, hands in line with your shoulders. Curl your toes under, connect to your core and lift your knees up off the floor.
Hold the position for 3 to 6 slow breaths.
To release and rest from the leg pull, sit your bum back onto your heels, with your upper body outstretched in front.
Hold for a few breaths.
You should feel your core working throughout all these moves - if you don't, stop and try again.
Remember to focus on that inner core
3. The side bridge
This is the best exercise for working on your waist muscles (obliques). You should feel this most underneath your lower ribs.
The move: From your release position (the last move you completed in exercise 2), turn onto your left side, resting on your elbow, knees and hips. Keep your bottom leg bent and extend your top leg. Make sure your hips are in line and your elbow is beneath your shoulder.
Breathe out, connect to your inner core and lift your hips off the floor. Raise your top arm. Hold and take 3 to 6 breaths.
Ramp up your side bridge
Once this becomes easy, extend your bottom leg.
We'll come back to your right side after the next couple of exercises, so don't worry you've only worked out on one side.
Work your six-pack
4. The roll back
This modified version of a classic Pilates move works wonders for your six-pack. Curl your way towards the floor, tucking into a 'C' shape to maximise the pull in your abs.
The move: Start in a seated position on the floor with your posture straight and tall, your inner core engaged, and your arms straight out in front of you at shoulder height.
Take it slowly for best effect
Take a deep breath and, as you breathe out, begin to tuck your tailbone underneath you, lowering your back to the floor one vertebra at a time.
Keep your tummy tucked in at all times, maintaining control over your inner core. When you reach the floor, slowly lift back up to the start position, using your abs to pull you up, and then repeat 6 to 12 times.
Tailbone on the floor
5. Ab curl-up with leg slide
This is great for both your inner core and your six-pack. Start with the easier leg-slide version and then add in the abdominal curl.
The move: Lie on the floor, knees bent, feet hip-width apart. You should feel your tailbone on the floor, with a gap between the floor and your lower back. Take a breath, and connect to your inner core as you breathe out. At the same time, slide your right leg away, keeping your back still. Inhale and bring your leg back to the centre before repeating on the left.
Repeat 6 to 12 times, alternating legs.
Add the ab curl
Once you're able to stay connected to your core throughout, add the ab curl: as you bring your leg back in, take your arms behind your head. As you slide your leg away, bring your arms over your head, tucking your chin into your chest. Keep your tummy drawn in as you lift your upper body and your tailbone on the floor. Lower, taking your arms back behind your head, and repeat as above.
Now repeat exercise 3, on your right side.
Stage one plank
6. The plank
Chances are you’ve seen and done this move many times before, but have you been doing it right? As with the ab bracer, it’s essential you feel your core working throughout.
The move: Lie face-down on the floor, elbows directly under your shoulders, and looking at your fingers. Pull up through your inner core first and then move up onto your knees, ensuring your back doesn't sag and your bottom doesn't stick up into the air (it's worth doing this side-on to a mirror to make sure you get it right). Hold for 5 to 10 very slow long breaths.
Aim for the full plank
Once you find this easy, move into a full plank position, up on your toes, keep drawing your shoulders down and lifting your belly towards your spine to maintain a straight line. Hold until you feel your inner core tiring then release.