Workout Your Core Like Serena Williams

Serena Williams Core Power Workout

Back in the early days of this blog (circa 2012, 2013) I was a huge fan of the Nike Training Club (NTC) fitness app as well as a Nike London Trainer teaching the NTC classes live in stores and parks around the city. To this day, I still use lots of the moves from the workouts (cos there really is nothing much new in fitness) and came across this Serena Williams Core Power Workout I had shared on the blog. I gave it a try and it was a corker… so I reshot the imagery and am sharing all over again to inspire your home workouts.

Although Serena is a tennis player, tennis is not the only sport that benefits from a strong core. Running, cycling and day to day life tasks will all benefit from you having a stronger core. And you don’t have to go to a gym to get a decent workout…

The Best Workout Apps

Over the last few years, fitness apps have really begun to take off. There are lots of different options out there but these are a few of my favourites:

  • Nike Training Club
    • I’m pretty sure NTC still exists although I haven’t used it myself for quite some time. This might be a good time to download it again and check out what has changed
  • Auro
    • Read my review here of this app; the app is kinda like a podcast so it’s audio prompts only with no video.
  • Fiit TV
    • Quite a new one to me, so a review will be coming soon, but so far I’ve been a fan. They feature 25 minute and 45 minute video workouts across cardio, strength and rebalance (i.e yoga, meditation etc) studios. They have a free version and a paid version – you can use this link to get £20 free credit.

Serena Williams Core Power Workout

This workout was one of my all time favourites from the Nike Training Club App. It features some of Serena’s favourite core strengthening moves that helped her to stay at the top of women’s tennis for years. With just 5 exercises in total and minimal equipment needed (an exercise ball and resistance bands), this 15-minute workout is perfect to tack on after a run, an indoor cycling class or even a cardio class. It’s the perfect workout to increase your overall core strength which in turn, helps to create a lean, strong body.

Core Power Workout | Serena Williams
  • [1 minute] Stability Ball Back Extension
  • [1 minute] Stability Ball Knee Tucks
  • [1 minute] Stability Ball Transfer
  • [1 minute] Resistance Band Hip Extension
  • [1 minute] Resistance Band Lateral Step Replace

Repeat the sequence 3 times to complete the 15 minute workout.

So this is the entire NTC Serena Core Power Workout! Grab a stability ball, a resistance band and get the music on! Here’s the breakdown and details of the individual moves:

1/ Stability Ball Back Extension

Stability Ball Back Extension
Stability Ball Back Extension

Great for strengthening your lower back and core.

  1. Lie face down on a stability ball
  2. Place your hands behind your head
  3. Squeeze your glutes and lift your torso up until your body forms a straight line
  4. Hold for one or two seconds then repeat

2/ Stability Ball Knee Tucks

Stability Ball Knee Tucks | Workout Your Core Like Serena Williams
Stability Ball Knee Tucks

Great for working your lower abdominals as well as your obliques.

  1. Lay with your stability ball under your waist. Walk your hands out and tuck your knees until the ball is under your shins.
  2. Keeping your core tight, push your legs back straight to roll the ball back up to your waist. Repeat.

3/ Stability Ball Transfer

Stability Ball Transfer
Stability Ball Transfer
Stability Ball Transfer

Great for strengthening your core, balance and coordination.

  1. Lay on the floor, arms above your head. Squeeze the stability ball between your feet.
  2. Raise your legs up over your body as you raise your arms to meet your feet.
  3. Transfer the ball to your hands. Lower your arms and legs to the start position and repeat.
  4. Continue to transfer the ball between your hands and feet.

4/ Resistance Band Hip Extension

Resistance Band Hip Extension
Resistance Band Hip Extension

Great for your glutes and hamstrings.

  1. Start on all fours with your knees bent directly under your hip bones.
  2. Place the band around the sole of your left foot and one end in each hand.
  3. Keeping knee beat, lift left leg through full range of hip motion toward the ceiling. As you lift, contract and squeeze your gluteals and repeat.

5/ Resistance Band Lateral Step Replace

Resistance Band Lateral Step Replace
Resistance Band Lateral Step Replace

Great for hip stability and hip abductors.

  1. Start with the band flat on the floor, placed below each foot.
  2. With feet shoulder width apart, bend your knees slightly and move into a half squat position.
  3. Shift your weight over one leg and take a step laterally.
  4. Slowly shift your weight to the moved leg and bring the other leg inward to a new ready position & repeat.

More Core Power Inspiration:

Your Core Power Kit List:

You have to give this Core Power workout from Serena a try and let me know how you get on. If there are any specific workouts you would love to see featured on the blog, just let me know either in the comments below, via my Contact page or gimme a shout on my social channels which are linked below.

Good luck with the workout and let me know what you think!




  1. Donna
    April 27, 2013 / 03:31

    The eliptical

  2. Julie
    April 27, 2013 / 03:14

    I love kettle bells

  3. Cassie
    April 27, 2013 / 01:15

    I have to say my Treadmill has to be my favorite!

  4. Ratherberunnin
    April 26, 2013 / 19:00

    I think I like the bosu ball the best!

  5. Zaneta
    April 26, 2013 / 16:02

    hmm… my favorite piece of workout equipment is… my treadmill! 🙂 I can run rain or shine! 🙂

    • Elle Linton
      April 26, 2013 / 17:11

      That is true! I've taken to running outdoors recently and "treat" myself with a treadmill run every now and again too 🙂 …good luck 😉 x

  6. lifelauralondon.com
    April 23, 2013 / 09:43

    Love this work out – I don't have a ball at home so took the app to the gym and huffed and puffed my way through it. Serena is TOUGH (like all us NTC'ers :)- Laura

    • Elle Linton
      April 23, 2013 / 14:52

      Even I don't own a ball! …I did rewrite / adapt this program without equipment to teach at one of my NTC classes so they knew what to expect and it was just as tough…might have to share that one of these days ;)…good luck 😉 x

  7. Nerissa M
    April 22, 2013 / 10:20

    Excellent post! I'd love to win so I can add to home gym & do resistance workouts instead of using old tees 😛

    • Elle Linton
      April 23, 2013 / 14:53

      I know the feeling! Sometimes creativity is needed when it comes to equipment 😉 …good luck 😉 x

  8. Chi-Chi
    April 21, 2013 / 15:41

    my fave piece of equipment would probably have to be a set of dumb bells – really good for toning my arms and helpful for doing squats!hope i win :¬Dwww.thatgodgirlchi.blogspot.co.uk

    • Elle Linton
      April 23, 2013 / 14:54

      Couldn't agree more! ..although mine had to be left in the UK as too heavy to take in my luggage! I will be repurchasing soon for sure though 🙂 …good luck 🙂 x

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