Core Workout Routine
Exercise 1: Alternating Crunch
Lying on the floor with knees raised, feet fixed and fingertips lightly touching your temples crunch up and twist to your left whilst raising you left knee, bringing the knee and the elbow towards each other. Return to the start position and repeat on the other side.
Raising the torso up and twisting whilst raising the opposite leg maximises contraction and makes this a whole core exercise.
Exercise 2: Lying Swiss Ball Roll Over
Lie on your back with your arms out on the floor at 90 degrees to you torso and with your legs over a Swiss ball roll out to one side, back and then to the other.
Roll overs target the obliques and pulls in the mid-section in, to help provide a good shape.
Exercise 3: Alternating Swiss Ball Crunch
Laying back on a Swiss ball, with feet firmly planted on the ground, crunch first to one side and then the other.
This is a great exercise that trains all parts of the abdominal muscles and is also ideal for training stability.
Exercise 4: Hanging Knee Raises
Hang from a pull up bar, raise your legs up whilst bending the knees so that the lower leg/shin stays perpendicular to the floor. When your thighs are parallel to the floor then return to a hanging straight.
This hits the muscle at the front of the core and the lower abs.
Exercise 5: Swiss Ball Roll Out
Kneeling in front of the ball clasp you hands together and using your arms as the point of contact roll the ball away from you. Focus on holding your body in a line without sagging from the hips or lower back.
This trains the abs and lower back, helping strength and stability. It is great for tightening the waistline and improving posture.
Exercise 6: Side Plank
Keeping your back, hips and legs in a line support yourself on your forearm and the side of your foot. Start with a few sets of 10 seconds, working up to 30 seconds.
Planks are great for training stability through the mid-section and in particular the deep abdominal which acts a ‘girdle’, pulling in the waistline.