Abdominal & Core Strengthening Exercises

This exercise is a great way to strengthen the lower back muscles, helping to keep injury at bay during heavier weighted back exercises. The difficulty of this simple exercise shouldn’t be underestimated! 1. Lie across the ball so it’s across the front of the pelvis and the lower abdomen, tuck the feet under so the […]

These exercises target your abs and lower back. It also strengthens the connection between your upper and lower body. Woodchop 1. Stand facing forwards with your feet shoulder width apart 2. Bend your knees and hold a dumbbell in both hands down to one side on the outside of your thigh 3. Twist your torso […]

Barbell rollouts are a more difficult exercise which make your abs and lower back work together Barbell Rollout 1. Kneel on the floor with your feet backing backwards slightly raised off the floor 2. Grip the bar with your hands slightly wider than shoulder width apart 3. Start with the barbell directly underneath your shoulders […]

This rotational exercise is great for working your obliques. It also works your back muscles which will help to strengthen and support your spine.   Seated Russian Twist 1. Sit up on the floor with your knees bent and your heels resting on the floor 2. Clasp your hands together in front of you at […]

These exercises target specifically your upper and lower abdominals and are good to improve flexibility Jackknife 1. Lie flat on your back on a mat with your legs fully extended raised slightly off the ground, and with your arms fully extended behind your head 2. Contract your abs and simultaneously raise your arms and legs so […]

These are a great set of exercises for targeting your abdominals and your hip flexors Bench Leg Raise 1. Lie flat on your back on a bench and your legs fully extended off the end of the bench with your feet elevated off the floor 2. Hold onto the bench behind your shoulders 3. Keeping […]

Side planks work several of the deep abdominal muscles Side Plank 1. Lie on your side with your body in a straight line 2. Prop up your body using your elbow and forearm with your hips raised up in the air 3. Hold this position for at least 30 seconds and then gently lower 4. […]

The plank exercises are some of the best forms of exercises for increasing your core strength Plank 1. Lie facing front down on a mat with your elbows, forearms and toes resting on the mat 2. Your elbows should be bent at 90 degrees and your body should be in a straight line from your […]

These are great exercises for giving your abs a tough workout.   Toes to Bar 1. Fully extend your arms and grip the bar with your shoulders next to your ears 2. Keeping your legs straight, squeeze your abs to pull your legs up above the bar 3. Hold this position for a couple of […]

Hanging Knee Raise A fairly difficult exercise that works the lower abdominals and your deep core muscles 1. Hold your arms up straight and hold onto the bar with your body remaining straight 2. Bend your knees and raise your legs until your torso makes a 90 degree angle with the legs drawing your torso […]

Reverse crunches Reverse crunches are one of the best forms of exercise for targeting your lower abdominals: 1. Lie flat on your back on a mat with your hands and feet flat on the floor and your knees bent at 90 degrees – keep your hands next to your thighs 2. Contract your abs and […]

Crunches are one of the best exercises for working your upper abdominals: 1. Lie flat on your back on a mat with crossed arms and hands at the top of your chest. Your feet should be flat on the floor with your knees bent at 90 degrees. 2. Contract your abs to raise your upper back and […]

It is important to find the correct starting position before you commence your Pilates exercises. The postures can be incorporated into your everyday life and will re-educate your body to find the neutral alignment that will make your movement more efficient. Lie on your back with your knees bent. Your feet should be hip width […]

  Method Lying on your side, support your head with your hand and place the opposite hand in front of your ribs. Trying to keep the body and legs in a straight line keep the feet and knees together. Raise the top leg into the air using the side waist and buttock muscles. Try to […]

  Method: Rest on your elbows and knees. Engage your core muscles by drawing the belly button to your spine but do not let the back arch. Slowly raise the hips and belly from the floor without letting the contraction in the core. imagine a pole resting along the spine and don’t let the back […]

    Method: Lying on your back. Place feet on a box. Flatten the spine and engage your core muscles,  and slowly curl the bottom up from the floor and hold the position. Hold the contraction in the core and buttock muscles. The neck and shoulders should be relaxed and resting on the floor. Slowly […]

 Method: Lying on your back. Bend knees with feet together or shoulder width apart. Flatten the spine and slowly curl the bottom up from the floor and hold the position. The neck and shoulders should be relaxed and resting on the floor. Slowly release the spine, uncurling one vertebrae at a time until back is […]

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