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Abs and Core

Difficulty

Crunches:​

  • start by laying on the ground with you legs in the air

  • proceed to push you back and shoulders of the floor

  • Extend your arms and try touch or feet 

  • Keeping you head of the ground and legs in the air 

  • repeat 

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Leg Flutters:​

  • start by laying with a flat back on the ground 

  • put hands underneath your bum (optional)

  • fully extended your legs and point your toes

  • keeping you feet off the ground 

  • Proceed to complete a little kicking motion 

  • Hold  

Difficulty

Difficulty

Plank:​

  • keeping a neutral spine (straight back) and core tight

  • legs are fully extended 

  • Support your self with your forearms and toes

  • hold position  

Difficulty

Difficulty

Difficulty

Lying Leg Raise:​

  • start by laying with a flat back on the ground 

  • put hands underneath your bum (optional)

  • fully extended your legs and point your toes

  • Keeping legs as straight as possible raise them up so you can see your feet

  • Lower the legs back to start position, keeping feet off the ground 

  • repeat 

Alternating Arm Plank:​

  • legs are fully extended 

  • only the shoulder, elbow and spinal joints are in motion.

  • start in a plank position

  • keeping one arm on the ground extend the other arm forward in front of you

  • repeat this motion alternating arms 

Difficulty

Difficulty

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