LES MILLS CORE
The Ultimate Scientific Core Workout
What is LES MILLS CORE?
LES MILLS CORE is the ultimate scientific core workout for incredible core strength and sports performance. This 30-minute class focuses on exercises targeting your core muscles – the vital muscle group connecting your upper and lower body. A strong core improves posture, athletic performance, functional movement, injury prevention, and everyday activities.
Why Core Strength Matters
🎯 Foundation of Movement
Your core connects all body movements. Every push, pull, twist, and lift originates from core stability. A weak core limits athletic potential and everyday function.
🛡️ Injury Prevention
Strong core muscles protect your spine, reduce back pain risk, and stabilize joints during dynamic movements. Essential for long-term health.
⚡ Athletic Performance
Power generation, rotational force, and explosive movements all depend on core stability. Athletes in every sport benefit from dedicated core training.
👔 Better Posture
Core strength improves spinal alignment, reduces slouching, and helps you stand taller with confidence. Combat the effects of desk work and screen time.
Muscles Targeted
LES MILLS CORE targets all the muscles that make up your core complex:
Rectus Abdominis
The “six-pack” muscles for trunk flexion
Obliques
Internal and external obliques for rotation and lateral flexion
Transverse Abdominis
Deep stabilizer muscle wrapping around your torso
Erector Spinae
Back extensors supporting spinal alignment
Hip Flexors
Connect core to lower body movement
Glutes
Hip extensors crucial for power generation
Class Structure
Track 1: Warm-Up (5 min)
Activate core muscles and prepare spine for work. Low-intensity movements to increase blood flow and mobility.
Track 2: Core Strength 1 (5 min)
Crunches, hovers, and planks targeting rectus abdominis. Build foundational abdominal strength.
Track 3: Standing Strength (5 min)
Standing exercises with resistance band or weight plate. Functional movements for real-world strength.
Track 4: Core Strength 2 (5 min)
Oblique-focused rotational movements. Twists, side planks, and Russian twists for waist definition.
Track 5: Hip/Glute Focus (5 min)
Hip bridges, leg raises, and glute activation. Strengthen posterior chain and hip stability.
Track 6: Core Stretch (5 min)
Flexibility work and controlled breathing. Release tension and restore muscles after intense work.
Exercise Types in LES MILLS CORE
🧘 Crunches & Sit-Ups
Classic abdominal flexion movements with various arm positions and tempos to challenge different muscle fibers
⏱️ Planks & Hovers
Isometric holds building deep core stability. Front planks, side planks, and dynamic plank variations
🔄 Rotational Movements
Twists and rotation exercises targeting obliques. Essential for sports performance and functional movement
🦵 Leg Raises
Lower abdominal focus with various leg raise variations. Challenge hip flexors and lower abs
🌉 Hip Bridges
Glute activation and posterior chain work. Build hip strength and combat sitting-related weakness
🎯 Balance Challenges
Stability work requiring core control. Single-leg exercises and unstable positions
Science-Backed Benefits
Reduced Back Pain
Studies show that targeted core training significantly reduces lower back pain. The American College of Sports Medicine recommends core strengthening for back health. LES MILLS CORE addresses muscle imbalances that contribute to chronic pain.
Improved Functional Fitness
Research demonstrates that core training improves balance, stability, and movement efficiency in daily activities. From lifting groceries to playing with kids, a strong core makes everything easier.
Enhanced Sports Performance
Athletic performance studies confirm that core strength directly correlates with power output, agility, and injury resistance. Whether you run, cycle, swim, or play team sports, core training elevates your game.
Better Balance & Stability
Core muscles are central to maintaining balance. Research shows improved proprioception and fall prevention in those who train their core regularly – important for all ages.
Equipment Used
- Exercise Mat – Cushioned support for floor work
- Resistance Band – Light to medium resistance for standing exercises
- Weight Plate (Optional) – Small plate (2.5-5kg) adds challenge to movements
- Your Body – Most exercises use bodyweight only
💡 Pro Tip: Focus on quality over quantity. Proper form and controlled movement activates muscles more effectively than rushed repetitions. Engage your core by drawing your navel toward your spine throughout each exercise.
Who Should Do LES MILLS CORE?
✅ Perfect For
- Anyone wanting stronger abs and core
- People with desk jobs and poor posture
- Athletes seeking performance gains
- Those recovering from back issues (with doctor approval)
- Complementing other workout programs
- All fitness levels – beginners to advanced
⚠️ Modifications Available
- Low-impact options for every exercise
- Reduced range of motion for beginners
- Intensity can be adjusted with rest breaks
- Instructors demonstrate all levels
- Weight/resistance is optional
“After years of back pain from sitting at a desk, LES MILLS CORE changed everything. Within 6 weeks my posture improved, my back pain disappeared, and I finally have visible ab definition. It’s only 30 minutes but incredibly effective.”
— Jennifer L., LES MILLS CORE Member
Frequently Asked Questions
Q: Is this class just for abs?
A: No! While your abs will definitely work, LES MILLS CORE targets your entire core complex including obliques, back muscles, glutes, and hip flexors for complete functional strength.
Q: Will this give me a six-pack?
A: Core training builds the muscles, but visible abs also require low body fat. Combine LES MILLS CORE with cardio and proper nutrition for best aesthetic results.
Q: I have lower back pain. Is this safe?
A: Core strengthening often helps back pain, but consult your doctor first. Instructors provide modifications, and you control intensity. Start gently and progress gradually.
Q: How often should I do this class?
A: 2-3 times per week is ideal. Core muscles recover relatively quickly, but allow at least one rest day between sessions.
Q: Can I do this after other workouts?
A: Absolutely! At only 30 minutes, LES MILLS CORE pairs perfectly with cardio or strength training. Many members add it to their existing routine.
Q: I can’t do a plank for long. Can I still participate?
A: Yes! Start with knee planks and shorter holds. You’ll build strength quickly. The class is designed to challenge all levels.
Combine with Other Programs
LES MILLS CORE is the perfect complement to any fitness routine:
- BODYPUMP + CORE: Strengthen your foundation for better lifting form and injury prevention
- BODYCOMBAT + CORE: Generate more power in punches and kicks with enhanced rotational strength
- RPM/SPRINT + CORE: Improve cycling posture and pedal efficiency with a stable core
- Running + CORE: Better running economy and reduced injury risk with strong stabilizers
- BODYBALANCE + CORE: Enhanced balance and deeper yoga/Pilates poses
Build Your Foundation
30 minutes to stronger abs, better posture, and improved performance.
Core Strength. Total Control.