Inside the Lewis Hamilton Workout: Why His Core Session Looks So Unusual
With Formula 1 temporarily on hold, Lewis Hamilton has been showcasing a brutally demanding core workout built around instability and control rather than flashy crunch variations. In a recent gym session, he strings together slider jackknives, side plank rollouts, ab rollouts and push-up combinations, all designed to challenge core stability under fatigue. A shared circuit based on his training includes barbell rollouts, barbell jackknives, Spiderman push-ups, push-up to toe touch, and Copenhagen planks, performed for multiple rounds of 30 seconds on and 30 seconds off. According to trainer Abbie Watkins, the goal is to build core stability, anti-rotation strength and full-body control, the qualities Hamilton needs to hold posture and steering precision against relentless lateral G-forces and race-long muscular endurance demands. For non-drivers, the same principles support better posture, a more resilient spine and stronger, more efficient movement in everyday life.
What These Core Strength Exercises Actually Train
Hamilton’s core routine is effective because each movement targets a specific job your midsection must perform under stress. Barbell rollouts and ab slider variations challenge anti-extension strength: your abs and deep core must prevent your lower back from sagging as your body lengthens. Barbell jackknives add controlled flexion with hip movement, demanding coordination between your abdominals and hip flexors. Spiderman push-ups and push-up to toe touch turn a classic upper-body move into a full-body stability drill, forcing your trunk to resist rotation while your limbs move freely. The Copenhagen plank, where the top leg supports you on a bench or box, hammers the inner thighs and lateral core that stabilise your pelvis during sudden changes of direction. Together, these core strength exercises prioritise bracing, control and hip stability over simply curling your spine forward, building the foundation athletes rely on for power and injury resistance.
Beginner to Advanced: A Core Training Routine You Can Do Anywhere
You do not need a barbell or pro-level sliders to capture the benefits of this athlete ab workout. For beginners training stability at home, swap barbell rollouts for kneeling walkouts on a towel, jackknives for basic dead bugs, Spiderman push-ups for hands-elevated push-ups, toe-touch push-ups for plank shoulder taps, and Copenhagen planks for side planks with bent knees. Intermediate lifters can progress to slider or sock walkouts, reverse crunches, full Spiderman push-ups, push-up to alternating toe reach from a pike, and short-lever Copenhagen planks with the knee on a low bench. Advanced athletes can mirror Hamilton’s approach with barbell rollouts, slider jackknives, full Spiderman push-ups, push-up to toe touch from a tall pike, and long-lever Copenhagen planks. Run them as a circuit for three to four rounds, 30 seconds of work followed by 30 seconds of rest per exercise, focusing on crisp, controlled reps.
Why Athletes Prioritise Stability Over Endless Crunches
Elite drivers, runners and field-sport athletes rarely rely on marathon crunch sessions. Their sports demand a core that can resist unwanted motion, not just create it. Hamilton’s style of stability training prepares his body to hold a neutral spine while forces push and pull him in every direction. That same quality protects everyday people during long hours at a desk, sudden awkward lifts or weekend games. Anti-rotation and anti-extension work teaches the trunk to brace like a natural weight belt, which can reduce strain on the lower back and help maintain better posture. Integrating hip-focused moves, such as jackknives and Copenhagen planks, also improves pelvic control, which influences everything from walking mechanics to how your knees track in a squat. In short, a stability-first core training routine builds strength that transfers beyond the gym, rather than a sore neck from hundreds of fast crunches.
How to Perform and Program This Core Session Safely
To copy Hamilton’s approach safely, think quality over exhaustion. Breathe out gently through pursed lips as you exert effort and brace, then inhale through your nose as you return to the start position, keeping your ribcage stacked over your pelvis. Move with a controlled tempo: two to three seconds to extend or roll out, a brief pause, then two to three seconds back. Aim for 8–12 smooth reps per set, or stick to 30-second intervals with at least equal rest. Slot this stability session into your week two or three times on non-consecutive days, preferably after a short dynamic warm-up of hip circles, cat-cows and light glute bridges. Finish with easy stretching and walking to cool down. Treat it as one piece of your training, complementing strength work and cardio, rather than something you grind through every day, to avoid overtraining your lower back and hip flexors.