The head, shoulder, knees and abs workout: Everything you need to know

If you are looking to get fit this spring, the head, shoulder, knees, and abs workout could be a good place to start.

This short but effective workout, which can be done anywhere, focuses on four key areas and is designed to boost energy levels and help you build strength.

Caroline Idiens, a personal trainer with 25 years of experience and an expert in mid-life fitness, has developed a 15-minute workout which looks like this:

1. Squats

2. Alternate reverse lunges with a pulse at the bottom

3. Mountain climbers

4. Press ups (on your knees or toes)

5. Plank with shoulder taps

6. Dead bugs (on your back on the mat)

7. Glute bridges

8. Inchworms

"Each exercise should be completed for 30 seconds, with 15 seconds of rest in between each exercise," Caroline advises. "Aim for four sets in total and rest for 45 seconds between each set. Always warm up and cool down, and complete at your own pace."

Caroline also explained the importance of targeting the head, shoulders, knees and abs.

Head

As well as being good for your physical health, exercise also has a huge impact on your mental health.

"All exercise releases those happy hormones, endorphins. Even when feeling unmotivated and tired, these lovely hormones energise you physically and mentally, reducing anxiety and stress, and even helping you sleep better," Caroline says. "Try to be active for 20 minutes to notice the impact. This could be a brisk walk, 20-minute HIIT or yoga session depending on your ability and what your body feels up to doing. Don't be surprised if by 20 minutes you're happy to go on for longer."

Shoulders

There are a number of benefits to targeting your shoulders during training, including better posture.

"Your shoulders are the gateway to better posture and by strengthening the muscles surrounding the shoulder joint, you can really benefit when lifting in everyday tasks, preventing injury and creating an overall stronger body structure," the expert explains.

Knees

Many people experience problems with their knees, so it is important to keep them strong.

"Strengthening the muscles in the front of your thigh (the quadriceps) and in the back (the hamstrings) will help your knee joint to absorb shock in everyday activity as well as activating those glutes for extra support," the expert says. "This is so important for preventing injury and relieving any pain that exists."

Abs

Focusing on strengthening your abs can help with balance and stability.

"Beyond feeling stronger and leaner, engaging the core muscles improves your balance and stability and impacts the daily movement you don't even realise you're doing in everyday life, making these easier to perform over time," Caroline states. "A strong core also helps hugely with our backs, especially the lower back."