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subsection: Strength training

Health

Jodie Comer’s 100-Rep Ab Challenge: PT Reveals Her Core Workout

by Chief Editor
written by Chief Editor

Jodie Comer maintains her core strength through a consistent Pilates practice guided by elite trainer David Higgins, according to interviews with the New York Times and WSJ. By combining reformer-based Pilates for functional stability with high-repetition ab circuits, Comer and other celebrity clients like Margot Robbie build core endurance that prioritizes joint health and movement mechanics over aesthetic goals.

How to replicate the celebrity-endorsed ab routine

You don’t need a private FaceTime session with David Higgins to access his training methodology. When training clients, Higgins prescribes a 100-rep ab challenge designed to target the deepest layers of the core. According to Higgins, the circuit consists of 20 crunches, 20 toe taps with legs together, 20 left-side toe taps, 20 right-side toe taps, and a final 20 toe taps with legs together.

Pro Tip: Progression is key to building functional strength. Higgins notes that Margot Robbie would perform this exact circuit five times during her preparation for the Barbie film. Start with one round and incrementally increase to two or three as your form stabilizes.

Why Pilates is replacing traditional weight training for core stability

Comer’s transition to Pilates reflects a broader shift in celebrity fitness toward movement quality. Speaking to Vogue, Comer noted that despite years of traditional weight training with personal trainers, she did not fully understand how her body should move until she began Pilates. Higgins emphasizes that he prefers durations over repetitions when using a reformer machine. By working muscles unilaterally, the reformer ensures that mechanics remain balanced, which helps prevent joint injury and improves physical longevity.

The 2-minute reformer circuit

Higgins recommends focusing on precision rather than speed to maximize the benefits of reformer Pilates. Perform each of the following movements for two minutes:

  • Wheelbarrow plank hold
  • Plank to pikes
  • Standard plank hold
  • Glute kickbacks (both sides)
  • Leg circles

The reality of visible abs vs. functional core strength

While high-intensity circuits can strengthen the midsection, no single workout guarantees visible abdominal definition. According to the provided fitness insights, body composition, nutrition, and individual genetics remain the primary factors in muscle visibility. The focus of the Comer-Higgins approach is functional strength—the ability of the core to support the spine and coordinate movement—rather than superficial aesthetic outcomes.

The reality of visible abs vs. functional core strength
Did you know?
The “core” is not just the rectus abdominis (the “six-pack” muscle). It includes the transverse abdominis, obliques, and the muscles of the lower back. Pilates is uniquely effective at targeting the transverse abdominis, which acts as a natural corset for the spine.

Frequently Asked Questions

Can I get visible abs just by doing these exercises?

No. Visible abs are primarily a result of overall body composition, which is influenced by nutrition, activity levels, and genetics. These exercises will strengthen the muscles, but they will not dictate their visibility.

How often should I perform the 100-rep ab challenge?

Consistency is more important than frequency. Starting with two to three sessions per week allows for adequate muscle recovery while ensuring the core remains engaged.

Why does David Higgins prefer reformer Pilates over floor Pilates?

Higgins notes that the reformer machine provides mechanical feedback that helps protect joints and ensures muscles are worked unilaterally, which is harder to achieve with floor-based exercises alone.

Ready to transform your fitness routine? Explore our library of expert-led workouts and nutrition plans to build sustainable habits. Click here to access exclusive training content today.

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Health

4 Simple Strength Exercises to Start After 50

by Chief Editor
written by Chief Editor

Women over 50 face a significant health challenge as bone density naturally declines, with one in two women in the UK expected to suffer a fracture in their lifetime, according to data cited by personal trainer Sasha, founder of Stronger with Sasha. Strength training, particularly compound movements performed at home, is increasingly recommended by fitness professionals as a primary intervention to maintain physical independence, improve bone mineral density, and mitigate the risk of osteoporosis during menopause and perimenopause.

Why Strength Training is Essential for Bone Health After 50

Loading the bones through resistance exercise is a proven method to stimulate bone growth and preserve structural integrity. Sasha notes that women do not need specialized gym equipment to begin; simple household items like water bottles or body weight can provide sufficient resistance. According to the International Osteoporosis Foundation, physical activity that includes weight-bearing and resistance training is critical for maintaining bone mass as hormonal levels fluctuate during the menopausal transition.

Did you know?

You don’t need a gym membership to start. Compound exercises—which engage multiple joints and muscle groups simultaneously—are the most efficient way to build both bone density and functional strength in a short amount of time.

The Four Fundamental Movements for Home Workouts

To build functional strength that translates to daily life, Sasha recommends focusing on four primary movement patterns. These movements—the squat, push, hinge, and pull—target the muscle groups necessary for physical independence.

The Four Fundamental Movements for Home Workouts

1. The Squat: Improving Mobility

This movement mimics the action of sitting and standing. Stand with feet slightly wider than hips, toes pointed outward. Lower your hips as if sitting in a chair, ensuring knees track over toes and the chest remains upright. Push through the heels to return to a standing position.

2. The Incline Push-Up: Upper Body Stability

Using a kitchen counter or stable bench, place hands shoulder-width apart. Maintain a straight line from head to heels by engaging the core and glutes. Lower the chest toward the surface, keeping elbows tucked back, then return to the starting position. This serves as a scalable alternative to floor push-ups.

3. The Hinge: Protecting the Lower Back

Essential for picking up objects safely, the hinge starts with feet hip-width apart and dumbbells held in front of the legs. Push the hips backward while keeping the back flat and the spine neutral. Lower until a stretch is felt in the hamstrings, then drive through the heels to return to standing, squeezing the glutes at the top.

Parkinson's UK| Strength Training (Arms) – Sasha

4. The Row: Enhancing Posture

To build back strength, place one hand and the same-side knee on a bench. With the opposite hand, pull a dumbbell toward your waist while keeping the elbow tucked close to your torso. Lower the weight with control to complete the repetition.

Future Trends in Longevity and Fitness

The fitness industry is shifting toward “functional longevity,” a trend emphasizing movements that support life tasks rather than aesthetic goals. While traditional bodybuilding focuses on hypertrophy, the current movement for women over 50—as championed by trainers like Oyinda Okunowo—integrates nutrition and strength to optimize body composition. This holistic approach marks a departure from the “cardio-only” advice common in previous decades, aligning instead with clinical recommendations for muscle preservation.

Pro Tip: Consistency Over Intensity

Sasha emphasizes that home-based resistance training is most effective when done consistently. Even small, incremental increases in weight or repetitions over time are superior to sporadic, high-intensity sessions.

Frequently Asked Questions

Is it too late to start strength training at 50?
No. Research consistently shows that muscle and bone tissue remain responsive to resistance training at any age.
How often should I perform these four moves?
Beginners should aim for 2–3 sessions per week, allowing at least one day of rest between workouts to facilitate muscle recovery.
Do I need heavy weights to see results?
Not initially. You can start with body weight or small household items, gradually progressing to dumbbells as your strength improves.

Are you ready to build your strength? Explore our library of home workout guides or sign up for our weekly newsletter for more tips on staying active during menopause.

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