Beginner Core Workout

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

1. Lie on a flat bench or an exercise mat on the floor with your hands under your hips to support your back. If using a bench, your legs should be hanging off the bench from your knees down.
2. With your feet together and your toes pointed up, raise your legs straight up towards the ceiling. Keep your legs straight but do not lock your knees.
3. Pause at the top and lower your legs back to the starting position in a slow controlled manner.

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

1. Lie on your pack with your knees bent at a 90 degree angle.
2. Place your hands across your chest or on either side of your head.
3. Raise your head, shoulders and chest off the floor and towards your knees, crunching your abs.
4. Hold the position for a moment and then lower to the starting position.

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

1. Lie on your back with your feet flat on the floor and bring your knees up to a 60 degree angle.
2. Place your hands at side of the body and rotate your torso to attempt to touch your ankles (refrain from reaching)
3. Return to the starting position and repeat with alternate arm

TIME: 30 secs SETS: 3-4 REST: 1 min 30 secs

1. Lay on one side of your body with your legs straight and your forearm perpendicular to your body in front of you.
2. Drawing your abs in, slowly raise yourself up so you are balanced on your feet and your forearm.
3. Hold this position for a predetermined amount of time and slowly return back to the starting position.

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

1. Lie on your back with your feet flat on the floor 
2. Bring one knee up and rotate the torso so the opposite elbow meets the  knee 
3. Return to the starting position and repeat with alternate knee and elbow

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