Core Conditioning Workout 1

1. Front Plank

  • Start with 15 seconds – build to one minute
  • To add variety – lift one arm for 15 secs, then switch, then lift one leg for 15 seconds and switch again

2. Bird Dog

  • Start on hands and knees
  • Lift opposite arm and leg – hold for 5-10 seconds
  • Continue for 60 seconds

3. Reverse Crunch

  • Lie on back with knees bent 90 degrees
  • SLOWLY roll your knees to your chest, and then SLOWLY roll back down, one vertebra at a time
  • Repeat for 60 seconds

4. Side Plank

  • Beginner- start on elbow
  • Intermediate – on out stretched arm
  • Advanced – lift one leg and one arm
  • Hold for 30 seconds then immediately switch sides hold another 30 seconds

5. Superman

  • Lying prone (face down) contract your glutes and lift one arm and the opposite leg
  • Alternate
  • Vary the speed and distance for increased intensity

6. Windshield Wipers

  • Works obliques
  • Lie on your back with arms at sides in T position, with knees bent 90 degrees
  • Roll side to side
  • More advanced – straighten legs