Core A

Piriformis Bridge

This exercise targets the piriformis and glutes. Lie on your back with your arms at your sides. Bend your left leg then place you right ankle on your left knee. Press your palms to the floor as you lift your hips. Engage your abs as you do this. Slowly return to the starting position.

Repeat 10 times per side

Inchworm

This is a great exercise that improves your balance and stability. You can do the inchworm in one of two ways.

METHOD 1: If you are not very flexible, then do the method shown in the video. Start in almost pushup position and slowly walk your hands back to your feet then roll up to a standing position. Repeat.

METHOD 2: Start from a standing position, bend forward touching your fingertips to the floor. Walk your hands forward keeping your legs straight. Keep walking until you are in the pushup position. Now walk your hands back until you meet your hands then roll up to a standing position. Repeat.

Repeat 5 times.

Side-Lying Hip Abduction

This exercise will strengthen your glutes and hips. Lie on your side with your legs extended and feet stacked. Use your arm to support your head. Raise your leg and hold it for 10 seconds. Bring it down and relax.

Repeat 5 times on each side.

Double-Leg Ab Press

This is going to strengthen your core, hip flexors and triceps. Lie on your back with your knees and feet in a table top position. Press the palm of your hands against your knees while at the same time creating resistance by pushing back against your palms with your knees. Hold for 10 seconds then rest for 10 seconds.

Repeat 5 times.

 

Core B

Lemon Squeeze

This takes the sit-up to a new level. Start by lying flat with your arms by your side. Lift your knees and torso off the ground and squeeze your abs to bring your torso towards your knees. Stop briefly at the top then lower yourself. Try not to completely lie down.

Repeat 15 times.

Side Plank

Lie on your side. Bend your supporting arm and keep the elbow below your shoulder. Your feet should be stacked. Lift your hips off the ground and hold for 10 seconds. Relax for 10 seconds then repeat.

Repeat 10 times each side.

Front Plank

This exercise will strengthen your glutes and hamstrings. It also engages both the abdominals and the lower back muscles.

Sit with your legs extended and arms behind you. Raise your hips and glutes off the ground until your body forms a straight line from your shoulders to your feet. Hold for 30 seconds, rest for 3 seconds then repeat.

If this isn't challenging enough, raise one leg. Alternate legs and repeat 6 times instead of 5.

Repeat 5 times.

Russian Twist

Sit with your knees bent and your feet flat. Your arms can either be raised and straight out in front of you or cupped together in front of you. Rotate your upper body to the right then left while your feet are raised off the floor. A single repetition means rotating to each side once. If this is too difficult for you, leave your feet on the ground. 

Repeat 15 times.