These 3 workouts will help you to build strength and endurance in all of the core muscles; the abdominals, the lower back, the side, and the obliques. They are progressively more challenging from workout 1 to workout 3.
Make sure that you warm up first. Click here to pick up the key points of warm up from my previous blog.
Here are the list of recommended exercises for the workouts. Watch the videos below for the technique demonstrations.
Workout 1
- Plank
- Crunches
- Piston pumps
- Inverted plank
- Back raises
Workout 2
- Forearm plank
- Windscreen wipers
- Double crunches
- Mountain climbers
- Hip lifts
Workout 3
- V-sits
- Single leg drops with hip lifts
- Rainbow leg lifts
- Twist and lift from forearm plank
- Side plank with pulses
Start with 3 sets of each exercise. Each set should be 30 seconds. The length of recovery between each set should be determined by your level of fitness. To begin with, a recovery time of 30 seconds should be about right, but as you get fitter, you can reduce this to 20 seconds, and then to 10 seconds. After that you can increase the exercise time to 45 seconds or even 1 minute.
