Weight loss: Three at-home ab exercises to tone your stomach, improve posture and enhance performance

Pilates guru and Balanced Body educator, Portia Page, who is NCPT, PMA, ACE and AFAA certified, spoke about achieving a tight stomach.

She told GB News: "When it comes to core work and flat abs, realistic expectations depend on factors like consistency, diet, genetics and overall fitness routine.

"Looking at the body as a whole and working out the entire body is more beneficial not only to your core, yet also your extremities (arms and legs), and internal health (better digestion, circulation, sleep cycles, etc).

"Striving for whole body health and wellness will give you the visible gains (i.e. weight loss, flatter tummy, sculpted arms and legs, etc) as well as internal gains (sleeping better at night, ability to manage stress with ease, better posture, etc)."

Plank Rock

Instructions: "Come to the floor on all fours with the knees under the hips and the hands under the shoulders.

"Straighten one leg, then the other, keeping the back long and straight. Rock forward on the toes and back to bring the heels forward and back while keeping the spine long and straight. Repeat the rocking back and forth for one minute."

Why important: "This works the entire body while building strength and control in the upper body, creating a range of motion in the ankles and stretching the calves."

Bridge/Crunch

Instructions: "Lie on the back with the knees bent, feet flat, in line with the sit bones, arms to the sides with the palms up. Press into both feet and lift the hips up towards the ceiling making a straight line between the shoulders and the knees (Bridge).

"Keep the arms and back of the head pressing into the floor. Lower the hips down to the floor and then lift the head, chest and shoulders up while bringing both knees about the hips (Crunch).

"Look between the thighs with the eyes while keeping the chin away from the chest. Lower the head, arms and feet and repeat the Bridge to the Crunch for one minute."

Why important: "This strengthens the entire core (abdominals and back) while enhancing the posture muscles for sitting and standing."

Single Leg Deadlift/Row

Instructions: "Stand with the feet under the hips, arms by the side and all 10 toes facing forward. Hinge at the hips while lifting one leg behind the hips.

"Reach the arms towards the floor while keeping the back straight. Keep the head, trunk and leg that is being lifted in one long straight line.

"Bend both elbows up and to the sides of the shoulders by squeezing the shoulder blades together and behind the back.

"Keep the lifted leg hip height with the toes pointed down to the floor and bend and straighten the arms five to 10 times. Return to a standing position and repeat on the other side. This can be repeated one to three sets."

Why important: "It strengthens the lateral (side) hip, enhances balance on one leg and helps to work to mid and upper back for better posture."

Not only will these strengthen your core and define your abs, Britons will notice over benefits of doing these moves.

Improved strength and control

Portia said: "Core work (which includes balanced strengthening of the abdominals, back, and lateral torso (i.e. obliques, etc.) will strengthen your muscles, improve posture, and increase stability, which can enhance performance in other activities and prevent injuries."

Enhanced flexibility

They said: "Core exercises, especially Pilates, can improve the mobility of the muscles and structures surrounding the torso and help with everyday range of motion and daily activities."

Visible muscle tone

The experts added: "If you combine core exercises with proper nutrition and overall fat loss, you may start to see more definition in your abs, although this can take time. This could ‘unveil’ the rectus abdominus muscles (the so-called six-pack). That is the closest layer of muscles under the skin, fascia (connective tissue) and tissue/fat around the midsection."

Better posture and reduced back pain

"A strong core helps support your spine, leading to improved posture and potentially less lower back pain. With the mindful movement focus of Pilates, the attention to awareness of your posture and body in space when still and in motion can help lead to more control of your core."

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Improved functional fitness

"A strong core will help anybody with daily activities like bending, lifting, sitting and/or standing for long periods."

Can you spot target abs?

While core exercises will strengthen your core and help to build visible muscle, core workouts alone will not guarantee flat abs.

Portia continued: "First, let’s define the abdominals. It’s not just the visible six-pack or even just the ‘front’ of your torso. The basic abdominal muscles are the rectus abdominus (the most superficial – this is the six-pack), the obliques (external and internal on each side) – they run diagonally across the torso like an 'X' , and the transversus abdominus – this is like a corset that wraps around your middle.

"You can target and strengthen these muscles with specific exercises, and while the abdominals are part of your ‘core’, the core is more than just the abdominals.

"To strengthen the entire core, we must do whole body exercises like planks, complex movements like the Pilates series of five: single leg stretch, double leg stretch, single straight leg stretch, double straight leg stretch and criss-cross; swimming, etc."

Looking for more fitness advice? GB News shares a guide to target your bingo wings. For diet tips, discover two food groups to eat more of to burn fat.