Fitness trainer Samuel Jordan introduces a 20-minute seated kettlebell workout targeting upper body and core muscles, suitable for all fitness levels and especially beneficial for those with limited mobility or lower-body injuries. The workout consists of 10 moves, including curls, halos, triceps extensions, woodchops, upright rows, and shrugs, with a focus on increasing heart rate and strengthening various muscle groups. The exercises can be performed with a kettlebell and a chair or bench for elevation, and are designed to challenge the upper body and core muscles while sitting down.
Fitness trainer and director of UK-based Geezers Boxing, Leon Bolmeer, recommends five exercises to target belly fat and sculpt abs: planks with shoulder taps, dead bugs, bicycle crunches, hollow body holds, and mountain climbers, to be performed in three sets of 10-15 reps, two to three times a week. However, an obesity researcher argues that spot reduction is a myth and overall fat loss is key.
Fitness trainer James Stirling, also known as the London Fitness Guy, suggests six equipment-free moves to strengthen the core, including bird dogs, hollow rocks, shoulder taps, hip dips, reverse crunches, and single-leg jacks. These exercises can be incorporated into a regular workout or combined into a standalone core session. Strengthening the core is essential for improving performance in sports, exercise, and everyday activities, as it helps with posture, balance, stability, and spine support.
