Core time

We often get asked what our go to core workout is.

We found we get the best results by using body weight and doing full body exercises over isolation of a smaller muscle groups ie just crunches.

We use:

  • Swisse/stability ball
  • TRX straps 
  • 5kg round free weight
  • Bosu ball
or a combination.
The biggest benefit to training using the stability ball, bosu or TRX exercises is that they are very effective at targeting core muscles, those muscles that are essential for stability and good posture but are often overlooked when exercising with fixed position or isolated muscles equipment such as those found in gyms.

Place your shins on a ball and walk your hands out until you're in the plank position. Pull your abs tight to keep your body stable.

Plank > Pike
10 reps repeat 3 times.
Make sure plank is flat to begin with and only raise pike as high as core stays activated.

Plank > jack knife
10 reps repeat 3 times.
To add to difficulty can start with hands on bosu ball.

Reverse plank > Hamstring curl
10 reps repeat 3 times.
Can be advanced with a rollout

Plank > Leg Raise
Alternate legs for 10. Repeat 2 times.

Stability ball > DB press core roll
10 reps repeat 2 times
Holding a dumbbell at your left shoulder, lie on a stability ball, keeping your hips in line with your knees (A). Push the dumbbell straight up to full extension (B). Grab your left wrist and rotate your body to the left, keeping your hips in position (C). Return your shoulders to the ball and lower the weight to your shoulder. That's 1 rep. Finish the reps on the left, then repeat on the right.

Plank > rollout
Can be done 2 ways depending on core stability and strength.

We hope you feel the burn as much as we do!!