If you’ve ever thought, mid sit-up, that it seems, well, a little weird to work your muscles while lying on your back, you may have a point. Most core exercises are done lying down and only challenge your abs or lower back. Exercises that work your core from a standing, lunging or seated position provide a different type of stimulus, involve other muscle groups and translate to much better functional strength. This is also a more efficient way of training, so you have more time to, erm, lie on your back.
(a) Squat down, sticking your bum back and pick up an 8kg kettlebell in your right hand. Pass it through your legs, reach your left hand behind to catch it, then bring it around the outside of your left leg, now pull the weight up in front of your chest.
(b) Hold; repeat the movement to the right, keeping your back straight and core tight. Try two sets of eight reps. well, go on then.
(a) Start on all fours, toes turned under, knees of the floor.
(b) Lift and extend your left arm and right leg. Hold for a count of one, then bend your elbow and knee, bringing themtogether to touch. Extend themonce more, then return to the start. Repeat on the other side for one rep. Aim for two sets of six reps. Nowyou can swear.
(a) Start in a plank position, with your body in a straight line from head to toe.
(b) Slowly walk your hands forward, keeping your hips level and maintaining the line. Walk your hands as far forward as you can while maintaining form, then return to the start – this is one rep. You want to do two sets of eight reps. Yes, you do.
(a) Sit cross-legged, arms by your sides and palms flat on the floor. Engage your core and lift of the floor slightly.
(b) Hold, then return to the floor. Placing books under your hands will make it easier; straightening your legs will hurt more. Do two sets of five reps… aaaand, collapse.
