Advanced Core Workout

REPS: 10 SETS: 3-4 REST: 1 min 30 secs

1. Lie on a decline bench face up and place your feet securely under the pads.
2. Place your hands either across your chest or on either side of your head.
3. Lay fully back and then rise slowly crunching your abs.
4. Pause for a moment and then return to the starting position.

REPS: 10 SETS: 3-4 REST: 1 min 30 secs

1. Hang from a pull-up bar.
2. Raise your legs 
3. Continue to raise legs until parallel with your waist 
4. Pause for a moment then lower your legs parallel below your and repeat.

REPS: 10 SETS: 3-4 REST: 1 min 30 secs

1. Lay on your stomach as if you were performing a pushup. Place your feet and shins over an exercise or stability ball.
2. While keeping your back straight and supporting your weight on your hands, pull your knees towards your chest, so the ball rolls forward under your ankles.
3. Crunch your abs and then roll the ball back to starting position straighten your legs.

REPS: 10 SETS: 3-4 REST: 1 min 30 secs

1. Lie on a decline bench face up and place your feet securely under the pads. You can make the exercise easier by performing it on flat ground or an exercise mat.
2. Place your hands either across your chest or on either side of your head.
3. Raise your shoulders and chest up keeping your back straight and bring your left elbow to your right knee, slowly crunching your abs.
4. Pause for a moment and then return to the starting position. Lay fully back and repeat with your right elbow to your left knee.