Introduction

Okay, perhaps you’re enough of a realist to know that you’ll never have a six-pack. But exercising your core is still important: Strong abdominal and back muscles are essential for doing everyday tasks, like lifting a toddler and putting away groceries, not to mention preventing an achy back and maintaining good posture at your desk. Break out of the monotonous crunch mode and work your middle by trying some of these following examples.

1) Knee Fold Tuck

Sit tall, hands on floor, knees bent, squeezing a slam ball between them. Lift knees so shins are about parallel to the floor; extend arms. Pull knees toward shoulders, keeping upper body still. Bring knees back to starting position. Repeat 15 to 20 times.

2) Climbing Rope

Sit with legs extended, feet turned out in a V position, toes pointed. Contract core muscles and roll spine into a C-curve. Lift arms and move them as if you were climbing a rope. Twist slightly with each reach. Do 20 reaches with each arm.

3) Side Balance Crunch

Begin with left knee and left hand on the floor, right arm straight up. Extend right leg so your body forms a straight line. Pull right knee toward torso and right elbow toward knee. Straighten arm and leg. Repeat 10 times, then switch sides.

4) Circle Plank

Start in a plank position with abs tight. Pull right knee in and circle it clockwise, then counterclockwise. Keep the rest of your body stationary. Repeat five times, then switch legs.

5) Sliding Pike

Begin in a plank on an uncarpeted floor, hands under shoulders and a towel under feet. Straighten legs then raise hips and draw legs toward hands into a pike position—your feet should slide easily. Hold for one count, then return to start. Repeat 10 times.

6) Oblique Reach

Sit with knees bent and feet on floor. Straighten right leg. Roll spine into a C-curve. Place left hand behind head and extend right arm. Twist body to the left, roll back a bit more (and hold for one count), then come up. Do five reps, then switch sides.

Try and do this routine 3-4 times per week alongside your strength training and it will enhance not only your balance but will reduce lower back injuries.

For more details on a training plan email rich@121fitnesstraining.co.uk