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Core Workout



Repeat this entire circuit 3 or 4 times.


Mini Crunch

Lie down on your back, draw your navel in, then lift your head and shoulder blades off the ground. Keep your chin tucked down, towards your chest. Slide your hands along the ground, to your feet. This is a very small movement, you should be aiming to produce a large contraction in your abs.


Hold for 5-10 seconds before lowering back down in a controlled manner, then repeat 10 times.


Side Crunches

Lie face up, your knees together bent 90 degrees. Without moving your upper body, lower your knees to the right so that they are touching the floor. Place your fingers behind your ears. Raise your shoulders toward your hips. Pause for 1 second, then take 2 seconds to lower your upper body.

Repeat 15 times, each side.


Big Kicks

Start lying on your back, arms at your side and palms facing down. With legs extended, lift your heels off the floor. Make quick, full range pulses with your legs, while keeping your core engaged.


Aim to do between 10-20 kicks.


Leg Drop

Lie on the floor with your lower back gently pressed down towards the floor. Hold your legs straight above your hips, ensure you are pulling your navel in and down thought the exercise.


Count to 10 while slowly lowering both legs to the ground.


Side Crunches

Lie face up, your knees together bent 90 degrees. Without moving your upper body, lower your knees to the right so that they are touching the floor. Place your fingers behind your ears. Raise your shoulders toward your hips. Pause for 1 second, then take 2 seconds to lower your upper body.

Repeat 15 times, each side.


Plank

The plank position should be performed face down, supported only on the knees or toes and elbows. Elbows should be positioned directly underneath your shoulders with a long line from your head down to your bottom or heels.


Hold for 60 seconds.

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