Core Activation

A strong core will provide more stability to the lower back and improve your posture. A solid core will provide a solid foundation to all exercise movements. I like to use the expression you don’t see a tree with a small trunk and big branches. A nice bonus to regular core training will be a more toned and slimmer waist line.

Start with our stage 1 core routine and once you have mastered this routine try progressing to our stage 2 routine (it may take several weeks or even months to progress) remember to master the movements with good technique. The videos below are follow along workouts and provide visual instruction only of the techniques so please make sure you have watched and completed pelvic tilts, dead bugs and planks found in the foundation programme to have a more enjoyable productive experience of the core workouts.

Beginners Core Routine

Warm up using one of our full body warm up routines.

Set your interval timer to 40 seconds on 15 seconds off for 6 sets & use the link below to follow the routine. Repeat circuit two times.

https://youtu.be/Q5yXtYmxExA

Hollow Hold

Dead Bug

Plank

Bent knee wipers or Straight leg wipers

Side Plank (right side)

Side plank (left side)

Harder Core Routine

Warm up using one of our full body warm up routines.

Set your interval timer to 40 seconds on 15 seconds off for 7 sets & use the link below to follow the routine. Repeat circuit two times.

https://youtu.be/XbAhZ0Wz-cU

Dish

Plank Toe Touch

Single leg lowers or leg lowers

Spider Plank

Dead Bug

Side plank thread needle

Side plank thread needle