Frieda Redknapp is passionate about health and wellbeing and makes fitness a consistent part of her lifestyle. The 42-year-old mother of five mixes up her training, from strength training in the gym to skipping and cycling outdoors.
“My routine will change. My commitments will not,” she told her followers. “Early mornings don’t matter. Exercise clears my mind, strengthens my body, and reminds me of who I am. Moving helps me reset and focus. It brings me back to who I am, sharpens me, and keeps me grounded.”
Frida also makes sure that training can be done at any time, even at home. She recently shared a core and glute workout that requires minimal equipment. “A simple home set that never fails,” she said. “Build strength in the areas that matter most, including core stability and strong glutes.”
Frieda Redknapp’s core and glutes routine
Perform exercises 1-8 for 45-60 seconds each.
Do 3 rounds, resting 1-2 minutes between each round
Celebrity trainer and London-based fitness expert Amy Victoria Long teaches you the following exercises.
Necessary equipment: 1 mat, 1 band, 2 3kg dumbbells
1. Banded marching root bridge
subject: buttocks, trunk
- Place the band on your knees and lift your hips in a bridge motion.
- Place your hands behind or to the sides of your head on the floor.
- Move one knee toward your chest, keeping your hips level and your knees at 90 degrees.
- Pause, then return to the beginning. Repeat on the other side.
2. Banded plank with alternating leg lifts
target: Core, glutes, shoulders
- Wrap a band around your ankles and hold a high board.
- Raise one leg to hip height without moving your hips.
- Pause and return your feet to the floor. Repeat on the other side.
3. One-arm plank and leg sweep
subject: core, buttocks, shoulders
- Grab a dumbbell and start on all fours. Place one hand holding a dumbbell on the floor and lift the other hand so that the dumbbell is near your waist and maintain balance on one arm.
- Extend the leg next to the arm on the floor to the side and swing it back and forth like a pendulum, straightening it out behind you so that your shoulders, hips, and ankles are in a straight line.
- Pause, then return to the starting position and repeat on the other side.
4. Bare hold rotation and reach
subject: trunk, shoulders, buttocks
- Start in a bear hold position on all fours, holding dumbbells and raising your knees slightly off the ground.
- Rotate your torso outward and lift your upper arms toward the ceiling, engaging your core to keep your hips from sagging.
- Pause and return to starting position. Repeat on the other side.
5. Banded V sit leg abduction
subject: deep core, inner thighs
- Start in a V-sit hold with the band wrapped around your shins and holding both dumbbells in front of your chest.
- Brace your core and exhale as you press your legs into the band, pausing at their widest position for 1 to 2 seconds.
- Bring your legs back under control, maintaining tension on the band and keeping your back neutral.
6. Close-grip push-ups to alternating knee drives
the work: Triceps, chest, core, shoulders
- Close your hands under your shoulders and get into a high plank position. Keep your body in a straight line from head to heels.
- Lower your chest toward the floor, keeping your elbows close to your sides. Extend your elbows and push up.
- At the top, tighten your core and move one knee forward and outward toward your elbow, then repeat with the other leg.
7. Banded side leg raises
subject: Gluteus externa (gluteus medius), hip abductor muscle
- Lie on your side and place your head on one hand and the other on the ground in front of you for support.
- Place the band just below your knees.
- Keeping your hips stacked, lift your top leg while controlling the band. Then put it back together.
Frida’s current weekly routine
Earlier this year, Frida shared a week-long workout. “At the moment it looks like at least two Lagree classes a week (I’m crazy), two cardio sessions (usually boxing), two weight sessions (I need to keep my bones strong), and a proper rest day,” she said. “Consistency is key.”
After years of living with endometriosis and undergoing seven rounds of IVF, Radio 4 presenter Emma Barnett turned to training with PT Frankie Holler to rebuild strength and a more positive relationship with her body. Download the Women’s Health UK app to access Frankie’s complete training plan.
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