Core workout


Lie on your back with your legs raised to the ceiling. Engage your core, maintain neutral spine and lower the legs towards the floor on the inhale. Do not allow the lower back to over arch and keep the legs as straight as possible. Exhale as you raise the legs.



Lie on your back with knees bent and flat on the floor. Draw your navel to spine and perform a full sit-up without jerking the body. Lower slowly, over a count of 10 seconds, curling through the spine with your navel draw inwards throughout.



Begin in a hand plank position with your shoulders over your wrists. Engage your core and draw a knee up to elbow, laterally flexing the torso. Alternate sides.



Lie on the floor with the arms extended overhead. Raise the upper and lower body reaching the hands towards the toes. Keep the back neutral, the chest lifted and the legs as straight as possible. Lower under control. 


CRUNCH — Medicine Ball

Lie on your back with your legs raised, knees bent and a medicine ball held overhead with the arms extended. Curl up into a crunch and place the ball onto your knees. Maintain the position of the legs by engaging your core and lower the body with the arms extended overhead. Raise up into a crunch, take the ball and repeat.


STATIC JACK — Medicine Ball

Sit upright with your knees bent then lean the body backwards and raise the feet off the floor. Hold a medicine ball in both hands with the arms slightly bent and engage the core. Rotate the torso taking the ball side to side, keep the chest lifted and navel drawn to spine.



Lie face down on the floor with your arms by your side, palms up. Engage your core and raise your upper and lower body off the floor. Simultaneously turn your palms down and draw your shoulder blades down and together. Keep the head in line with the spine. Hold the position.