We all know that a strong core looks great. Having a solid core is so helpful for everyday activities, lifting children, computer work, running, posture, and to prevent back injuries.

So today we are looking at how to get a stronger core to help with all of the above… and of course to help you rock a bikini this summer! For maximum results aim to do core exercises 2 times per week.

Reverse Crunch

15 x 3 Sets

reverse crunch example

  1. Start by lying flat on a bench. Bend your knees, place hands onto the back of the bench.
  2. Keep your knees bent throughout the exercise.
  3. Using your lower abdomen push up off the bench lifting your lower back and buttocks, toes pointing upwards  (as seen in the above pic).
  4. Then bring the legs back down touch the floor with toes

 

Bosu / Ball Plank

Bosu Ball Plank Example

  1. Start by placing your hands on the Bosu (as demonstrated in the picture) or use a fitness ball (you can do this exercise without the use of a ball, but stabilising the body on a Bosu/ ball increases the intensity on the core).
  2. Keep your arms straight and in line with your body, back straight and with feet shoulder width apart.
  3. Engage your core, from belly button to spine.
  4. Hold for as long as you can.

 

Obilque Plate Side Bends

1 x 15 times per side

Oblique Plate Side Bends example

  1. Stand with feet shoulder width apart and engage core.
  2. Hold a weight plate/dumb bell/ kettle bell and slowly roll the plate/bell down your side but make sure you keep your body neutral (so no twisting on the down or up).
  3. Return back up slowly and crunch on the opposite side.