This core workout consists of some of my favourite core exercises and provides a balance of core stability and core movement exercises. Perform the 7 exercises as described.
Core Workout Exercises
Raise your legs with your knees bent to decrease the lever and level of effort. On the descend straighten you legs to increase the level of effort. Here you must slowly control the descent and then repeat for 20 repetitions.
Raise your arms and legs 5 inches of the floor with your belly brace so that you body is performing a perfect handstand. You legs and arms are beign stretches away from your torso and the position is held for 10s for 5 repetitions. An important alternative to any core workout. This is my favourite exercise to add to any bodyweight workout.
10s x 5 REPETITIONS.
Elbow to Knee Crunches
Cross your feet and hold you knees above you hips. Put you hands on your head and for each crunch aim to hit your elbows to the side of your knees. Try not to use your arms to provide ant momentum.
Feet together and elbows directly under the shoulders hold the plank position. The body should have the ankles hips and shoulders in one line. If the hips are too or too low the position is a bad and bad for training the core. The classic that is still super effective for any core workout.
Plank with Arm Raises
Feet held wide (not together) and elbows directly under the shoulders hold the plank position. The body should have the ankles hips and shoulders in one line. If the hips are too high or too low the position is bad and bad for training the core.
Lying on your back raise both feet around 5 inches off the ground. Here you must alternates kick each leg 20 times each. The distance you kick is from around 5 inches from the floor kicking another 30 inches.
Lying on your back raise both your arms and legs 90 degress perpendicular to the ground. Here you hold this position for 60 seconds using your abdominals, with your lower back floor against the floor. If you hamstrings flexibility is really holding you back then have a look at our flexibility workout.
Lying on your back raise both your arms and legs 90 degress perpendicular to the ground. Here you hold this position and then low a contralateral arm and leg to the 5 inche from the floor position. Raise these back up and switch both arm and leg. Perform 20 repetitions.
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