A strong core is essential for keeping you stable!

Core Exercises Stage 3

  1. Supermans. Lying face down with arms and legs extended, raise one arm and the opposite leg. Hold the position for 10-30 seconds. Switch to the other side. When you can hold each side for 30 seconds, increase the intensity by raising both arms and both legs at once. Repeat 6-12 times.

  1. Forearm Plank. Lying on your stomach, push up to support yourself on your forearms and your knees. Your spine should be in a straight line from your head, through your shoulders, to your hips. Use your abdominal muscles to provide the support you need to remain stable (like a plank). Hold the position as long as you can, gradually building up to 30 seconds. Once you can hold the modified plank for 30 seconds, increase the intensity by supporting yourself on your forearms and toes rather than your knees.

 

 

 

 

3. Side Plank. Lying on your side, with your head, shoulders, hips and knees in alignment, lift up onto one forearm and support your weight between the forearm and one knee. Raise your other arm toward the ceiling. Hold the position as long as you can, gradually building up to 30 seconds. Be sure to repeat on each side. Once you can hold the modified plank for 30 seconds on each side, increase the intensity by extending both legs, so your weight is supported on your forearm and your feet. Use your abdominal muscles to support your spine.