Plank and Ab Core Series - Stage 1

CORE STAGES

The following workout is divided into 4 stages. Only 1 round of the weeks stage should be completed every day regardless if you workout or not. If you are working out that day, end your workout with the Core Stage for that week. If the stage isn't challenging enough, stick to it, and complete the round twice. Stage 1 is to be completed every day for a week, then you can move on to stage 2, 3 and finally 4.  Ensure that when you completing any of the planks, your back is flat and in a straight line from your head to your heels.  Tilt your 'hoo-haa' towards your chest, suck your belly button into your spine and as per usual - KEEP YOUR BUM DOWN!

If you can, try to do it in front of the mirror and check your form.  Form is SUPER important to prevent injury and to have success in this core series.

STAGE 1

HOLD FOR 30 SECONDS 

1. Plank on your knees and forearms                         

2. Right Side Plank on your knees and forearms                           

3. Left Side Plank on your knees and forearms         

4. Starfish Plank up on your toes and forearms

FLIP ON TO YOUR BACK

1. Keeping your legs straight and together, hands under the small of your back, lift your feet 6 inches off the floor

2. Keep your legs 6 inches off the floor and open and close your legs

3. V-Sit - knees bent / feet flat on floor