Core strengthening routine for beginners

In 

Your core supports your spine. Keep your core strong and you’re keeping your spine protected. You only get one spine, so look after it!

Core strengthening_plank

Plank: 30 seconds 

Get in a push up position, with your forearms on the ground, shoulder-width apart. Keep your back straight and core tight 

 

Core strengthening_backarch

Back arch: 10 – 12 reps 

Lay on your back, lift your hips, keep your back straight. Hold for 5 seconds, then repeat. 

 

Core strengthening_sideplank

Side plank: 30 seconds each side  

Lie on your side, with your weight on your right elbow, which should be aligned directly under your right shoulder and your knees bent. Tighten your core and lift your hips off the ground. Hold this position. Switch sides when the rep is complete. 

 

Core strengthening_birddog

Bird dog: 10 – 12 reps 

Start on your hands and knees. Extend one leg, hold for 5 seconds. For a more advanced option, extend your opposite arm.  

 

Repeat circuit two more times!

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