Strengthen your core and pelvic floor muscles with this trainer's five favorite moves

A man performs a reverse plank in an empty room, with metal beams behind him. He wears a t-shirt and shorts. He is on the ground, with his back facing the floor and his body held aloft in one straight line. His feet and hands are on the floor and his arms are straight.

You might think you only need pelvic floor exercises if you’ve just had a baby, but everyone can benefit from training this area. The pelvic floor can weaken if we don’t look after it, leading to bladder and bowel incontinence. Strengthening these muscles can also alleviate lower-back pain according to research in Neurological Sciences, which is a common complaint for most desk workers.

This quick circuit from Andrea Allen is great for building both the core and pelvic floor. What I love about it is that the trainer clearly explains how to do each move, focusing on breathwork and proper form. You will need a Pilates ball and a loop band for the session but if you don’t have these items you can skip the first two exercises.