Ben Shephard recently completed a core session in Battersea Park, London, alongside fitness coach Caroline Idiens, in what they’re calling a ‘killer core workout’. It’s no wonder the TV presenter sported such a defined midsection on the cover of Men’s Health in June 2025.

While visible abs are largely a product of having a low enough body-fat percentage, that doesn’t mean you should neglect core training. A strong core can improve athletic performance and provide greater stability during movement – something the 50-year-old clearly values as part of a well-rounded fitness routine.

The workout sees the pair cycle through 12 different movements and takes just 20 minutes to complete. Two-thirds of that time is spent working, with the remainder allocated to recovery.

Repeat the circuit 3 times in total, completing each exercise for 20 seconds before resting for 10 seconds.

Flutter Kick

• Lie on your back and raise your legs a few inches off the floor.
• Brace your core and alternate kicking one leg higher than the other.
• Keep both feet off the ground throughout.

Bent-Knee Jackknife

• Lie flat on your back with your arms extended overhead and your feet slightly off the floor.
• Pull your knees towards your chest while simultaneously performing a crunch.
• Return to the start and repeat.

Commando Plank

• Start in a forearm plank.
• Push up onto your left hand, then your right, until you’re in a high plank.
• Lower back down one arm at a time.
• Alternate the leading arm each rep.

V-Sit

• Sit on the floor with your knees bent and feet raised.
• Brace your core and extend your legs out in front of you.
• Lean back slightly to balance, then reverse the movement.

Reverse Crunch

• Lie on your back with your arms by your sides.
• Bring your knees towards your chest by contracting your abs.
• Lift your hips off the floor as your knees rise.
• Pause, then lower under control.

Bicycle Crunch

• Lie on your back with your hands behind your head.
• Lift your shoulders off the ground.
• Bring one elbow towards the opposite knee while extending the other leg.
• Alternate sides continuously.

Crunch

• Lie on your back with your knees bent.
• Press your lower back into the floor.
• Lift your shoulders a few inches off the ground.
• Pause, squeeze your abs and lower under control.

Plank Hip Dip

• Begin in a forearm plank.
• Rotate one hip towards the floor while keeping your core braced.
• Return to centre and repeat on the opposite side.

3-Point Plank

• Start in a high plank position.
• Lift one foot a few inches off the floor while keeping the rest of your body still.
• Hold for 20 seconds before switching sides.

Heel Tap

• Lie on your back with your heels close to your glutes.
• Lift your shoulders slightly off the floor.
• Reach down to touch each heel in turn.

Hollow Hold

• Lie on the floor with your legs extended and arms overhead.
• Press your lower back into the floor by tilting your pelvis.
• Raise your arms and legs a few inches off the ground.
• Hold the position while maintaining tension through your core.

If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.

Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.

Ryan is a Senior Writer at Men’s Health UK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.

During his two-and-a-half years there he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.

Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent Northern Ireland national futsal team eight times, scoring three goals against England, Scotland and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running – he achieved a marathon PB of 3:31:49 at Manchester in April 2025, but credits the heat for failing to get below the coveted 3:30 mark…

You can follow Ryan on Instagram @ryan.dabbs or on X @ryandabbs_