Step 1: Watch the Core Activation, Neutral Spine and About Core Videos.
Step 2: Work on activating your TA.
Step 3: Begin working through the 8 “Core One” Exercises.
Step 4: When ready, progress on to the workouts below.
Step 5: Walk around smugly with an awesome core! 
Do you understand the Core?
Can you activate your TA?
Do you understand the Neutral Spine position?
Maintain Neutral Spine
Maintain Hip Alignment – avoid hips sagging / dropping down to the side
Contract that TA!
Squeeze bum / hips up as high as you can
Control movement back down
Adjust distance from heels to bum to make exercise harder or easier
Really good exercise for back strength
You might start working just one arm and leg at a time before progressing on to double arm and double leg
Remember, keep a nice controlled movement back to the floor:-)
Maintain Neutral Spine
Keep body weight over shoulders, shoulders in line with wrist.
Bum / hips not too high or too low just about neutral to shoulders
Contract that TA!
Imagine “pulling’ through your Abs to lift your legs – NO swinging of legs!
Start with one foot on the floor througout exercise to begin activating those Ab muscles!
When ready, progress on to the harder “scissor” movement version
Simple introduction to rotational core movements
Find the point of tension on your Abs
Contract TA throughout!
Moving on to a dynamic exercise!
You should be able to contract your TA by now!
Contract TA whilst working on your Squat!
Good core and upper bodyweight exercise
Perform quality Press Ups on your knees before attempting full Press Ups
Big focus on maintaining neutral position in neck throughout exercise
We encourage everyone to do this workout, it’s just great for reducing / reversing that horrible hunched over posture we all end up in and building a strong back, neck and hips!
Bird Dog: 16 reps (8 each side)
Superman: 16 reps (or 8 each side if performing alternate arms & legs)
4 Point Hold: Hold for 20 – 30 seconds
Glute Bridge: 20 Reps
Rest for 60 seconds
Repeat 3 – 5 times
Perform 2 -3 times per week
A great little intro to building strength your legs, hips and Abs!
Squats: 15 reps
Russian Twists: 18 reps
Glute Bridge: 15 reps
Leg Raises: 16 reps
Rest for 60 seconds
Repeat 2 – 3 times
Perform 2 – 3 times per week
A flat stomach comes from strengthening your core and back (not thousands of Ab crunches!) and then of course burning body fat😉.
4 Point Hold: 30 seconds
Superman: 30 seconds
Leg Raises: 30 seconds
Bird Dog: 30 seconds
Russian Twists: 30 seconds
Rest for 60 seconds.
Repeat 3 – 5 times
Perform 2 – 3 times per week
Time to crank things up a bit with this calorie-burning core conditioning workout! Just maintain perfect form and technique of course!😀👍.
Press Ups: 45 seconds
Rest for 20 seconds
Squats: 45 seconds
Rest for 20 seconds
4 Point hold: 45 seconds
Rest for 20 seconds
Leg Raises: 45 seconds
Rest for 20 seconds
Russian Twists: 45 seconds
You can of course rest during the 45 seconds if needed😀👍.
Rest for 60 seconds
Repeat 3 times
Perform 2 -3 times per week
These workouts are some that we have posted across social media and in our blogs over the last few months. Some different exercises to those in “Core One’ and these workouts are quite intense and advanced, but when you feel the time is right, feel free to give them a go!
5 Rounds of Core Work!
A Core Workout we should all be doing!
Here’s a simple but challenging Ab Blast – enjoy!
