Exercise Guides 3: Core

1..Basic Upper Body2..Basic Lower Body3..Basic Core4..Basic Cardio and Plyometric

CrunchBack ExtensionBicycle CrunchHip RaisesHeel Taps

Crunch

Lie on your back with your knees bent and your feet flat on the ground. Tighten your core muscles using them to push the small of your back down into the mat. Keeping this pressure downwards, lift your head and shoulders off the mat, keeping your chin up. Keep the pressure downwards as you lower back down. If you can, try avoiding hitting the mat with your shoulders between reps. Breathe in as you lower, out as you lift yourself up.

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Back Extension

Lie face down on a mat with your arms by your side pointing backwards. Keeping your head position still, lift your shoulders off the floor, hold for a second and then slowly lower yourself back to the floor. Breathe in as you lower, out as you lift up.

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Bicycle Crunch

Lie on your back with knees bent and feet flat on the floor. Place your hands on your temples. Lift your right shoulder up off the floor and twist your body so your shoulder moves towards your left hip. Whilst doing this draw your left knee up towards your body and straighten your right leg out. Then switch to the opposite side, draweing the right knee up, straightening the left leg out whilst moving the left shoulder towards the right hip. Breathe throughout the exercise.

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Hip Raises

Lie on your back with your feet straight up in the air and your arms by your side. Keep your head on the floor. Use your lower abdominal muscles to lift your hips off the floor, pushing your feet straight upwards. Do not swing your feet over your head. Breathe out as you lift, in as you lower. When finished tuck your feet towards your backside by bending your knees and then lower them to the ground to avoid hurting your back.

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Heel Taps

Lie on your back with knees bent and feet flat on the floor. using your abdominal muscles, and keeping your chin up, lift your shoulders slightly off the floor. Reach your right hand down towards your right ankle until you can't reach any further, then try to do the same on the left side. Keep breathing throughout.

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