Celebrity trainer James Duigan, founder of Bodyism and author of the Clean & Lean diet books, has developed three simple exercises that can be done anywhere, anytime — no equipment needed. Designed to strengthen your core, improve posture, and burn fat, these moves are perfect for kicking off your workout or adding to your daily routine.
1. The Wood Chop
A full-body, fat-burning move that engages multiple muscles at once.
How to do it:
Stand with feet slightly wider than hip-width apart, belly button drawn in, and posture tall.
Sink into a squat and twist your torso, bringing your arms across your body in a chopping motion.
Aim for 15 reps per side. If that feels too challenging, start with 5 or whatever is comfortable.
Why it works: The Wood Chop is a “big bang” exercise — the more muscles you use, the more fat you burn, while also strengthening your abs, legs, and arms.
2. The Plank
The ultimate abdominal exercise for a strong core and improved posture.
How to do it:
Lie face down, palms facing up, elbows under your shoulders.
Keep your tummy engaged and back straight, maintaining perfect posture throughout.
Hold for 10 seconds to start, gradually building up to one minute. Stop immediately if you feel strain in your back.
Why it works: The Plank activates your entire core, helping you achieve a flatter tummy while reinforcing spinal alignment and posture.
3. The Tummy Vacuum
A mindful exercise that teaches your brain and core muscles to work together.
How to do it:
Start on all fours, relaxing your stomach.
Slowly engage your core, drawing your belly button in toward your spine while arching your back like a cat.
Repeat 10 times.
Why it works: This exercise helps “switch on” your deep abdominal muscles, protects your back during workouts, and lays the foundation for a flat, strong core.
The Takeaway
With just these three exercises — The Wood Chop, The Plank, and The Tummy Vacuum — you can strengthen your core, burn fat, and improve posture anytime, anywhere. No gym? No problem.
“Consistency and mindful engagement of your core are key,” says James. “These exercises are simple, effective, and can be done anywhere — the perfect start to any workout.”
