Extreme Core Workout

Plank

Your Position

1. Start by lying face down on the ground or use an exercise mat. Place your elbows and forearms underneath your chest.
2. Prop yourself up to form a bridge using your toes and forearms.
3. Maintain a flat back and do not allow your hips to sag towards the ground.

Target Muscles

1. The Core - Abdominals, Hips, Back

Step By Step Instructions

1. Hold this position *focusing on tightening your abs* until you can no longer maintain a flat bridge. For beginners, start with 10 seconds and gradually increase your time. Try to work up to 3 minutes.
2. Return to start position.

Beware of Cheating!

1. Remember to not let your hips and back sag. This exercise will only be effective if you work to maintain a flat line from your shoulders to your feet. You might want to start in front of a mirror to learn the technique.

Side Plank Exercise

Your Position

1. Lie on your side with your right hand on the ground or use an exercise mat. For beginners, it is recommended to begin this exercise on your elbow.
2. Lift yourself up to form a plank with your right arm straight and your left arm on your side.

Target Muscles

1. The Core - Abdominals, Hips, Back

Step By Step Instructions

1. Hold this position for the recommended number of reps (start with 8-12). Repeat with the other side.

Beware of Cheating!

1. Remember to keep your body in a straight line, tightening your abs and butt muscles. You might want to start in front of a mirror to learn the technique.

When you first start with planks you will find that you can manage 45 seconds to begin with it, keep at it and you will be able to hold a plank for 1min and half in no time.

Let us know how you get on!