With the cooler temperatures, darker mornings and nights, October is very much the month where routines begin to take shape. That autumnal pace and structure to the week returns; you begin to sleep better and hopefully you have an exercise structure in place that doesn’t feel overwhelming or too difficult to maintain.

Personally, I love this time of year: the colours, the fresh air and the weather. I find it suits me. Even when the weather deteriorates, I love running or walking with a good rain jacket in the wild and wet weather. It makes me feel alive.

Speaking of feeling alive, one of the most important parts of your physique to help keep you alive and well is your core strength. You will have heard so much about it and, like most health things, it probably confuses you too. Core strength is the centre of the body, from your belly button to your back and either side of your waist. It has a really important function and that is to help you in every daily function. It helps to keep you straight, to lift things, move things, protect you against falling and trip hazards. It also will help with back pain and neck pain and a whole lot more.

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We often take it for granted and if you do, it will accelerate your ageing and the risks associated with ageing. Even as you sit there reading this column, place your hand on your belly button and watch how your body automatically straightens up. You sit taller. For some reason the body automatically reacts by tightening the core. Notice the difference between the two postures. Your head weighs between 12 and 14 pounds and when your posture is poor that weight pulls your body in the wrong direction.

So in this week''s column I want to give you four of my favourite core exercises that anyone can do. Repeat these during the week and within a few weeks you will notice a huge difference in your posture and your core strength.

1. Lying leg hold

First up, is a lying leg hold. This exercise is done by lying on the floor, placing your feet on a chair or couch, or doing it without support if you feel comfortable. Raise your feet a few inches off the chair and hold. You should have a straight line from your hips to your knees and your knees to your ankles. Hold for as long as you can, pushing your back into the ground.

2. Straight arm plank

Next up is a straight arm plank. Place both hands on the ground, shoulder-width apart. Now straighten your right leg back and then your left leg and hold your body off the ground. Hold for as long as you can and aim to have your back parallel to the floor. If it is too hard you can do this on your knees.

2. Straight arm plank.

3. Pelvic floor push

Now try a pelvic floor push. Lie on your back on the floor. Feet shoulder-width apart and hands by your sides. Push your pelvis up to the ceiling using your bum and hold there for as long as you feel comfortable.

These exercises are so simple yet so effective. Try them for three to four weeks and watch what happens to your posture and core strength.

3. Pelvic floor push.

4. Hand-to-belly-button

Finally, try the hand-to-belly-button technique. Place your hand on your belly button and watch how your body automatically straightens up. Just do it at random times during the day, sitting on your favourite chair, in the car, at the dinner table, wherever you like. Simple yet really effective.

4. Hand-to-belly-button.

Next week, let’s chat about a secret to wellness. Hint: it’s all about organisation.

SCAN THE QR CODE ABOVE WITH YOUR PHONE: Karl Henry demonstrates four of his favourite core exercises.