This is where the “core four” comes into play. All you need is some free weights – just a bar and a bench – although only the bench press is done on the bench.

The Core Four Workout:

“Core four” are the four key weight training exercises to kick start you into building a better, fitter and stronger you. The four core exercises are:

1. Squats – 3 sets of 10
2. Bench Press – 3 sets of 10
3. Bent-over row – 3 sets of 10
4. Barbell Curl – 3 sets of 10

Start with a light weight, or no weights on the bar (bars weight from 5kg to 10kg, 10lbs to 20bls), which is plenty if you have never done any weight training before.

There are many other weight training exercises that can be added to these four at later stages, but just performing these four exercises once or twice a week will tone your muscles and strengthen your core, helping to firm up your thighs and upper body. The main reason that these are the core four is that each of these is a compound exercise, meaning that it works more than one muscle at a time.

The Core Four forms a part of the Motley Health Fitness and Weight Loss Plan, soon to be available on eBook from Motley Health

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