- Jamie Honour
Core Activation
Updated: Nov 18, 2020
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.
Dish
Plank Toe Touch
Single leg lowers or leg lowers
Spider Plank
Dead Bug
Side plank thread needle
Side plank thread needle