CORE

A great core routine consisting of Core Extension, Ball Pike, London Bridge and Lateral Bridge Trunk Twist. Each of these exercises is systemically challenging which is why I prefer authentic core moves over traditionally utilized abdominal exercises. When attempting these moves it is important for you to draw your belly button towards your spine and keep your pelvis tilted back while tucking your glutes under. True core training should be taken slowly as there are multiple muscle groups that need to be strengthened and taught to work together. This process takes a bit of time to complete safely.

I recommend spending at least 6 weeks on each exercise beginning with 1 set of 5 to 10 reps then increasing gradually over time until you are able to complete 4 sets of 10 to 15 reps. Once you are able to complete each exercise seperately doing 4 sets of 10 to 15 reps then put them together in a core circuit 4 sets of 10 reps each. You will find, as you get stronger with these particular moves, that your newly acquired strength will transfer over to quite a few exercises that you've been doing regularly and a few that you were reluctant to try fearing they were too difficult.

Nullam nec risus in lectus convallis tempus. Suspendisse purus turpis, imperdiet vitae pretium et, tincidunt sit amet quam. Nullam rhoncus aliquet varius. Etiam in neque non sapien lobortis porta eu id ipsum. Etiam eget malesuada risus. Morbi interdum porta consequat. Nullam tincidunt lobortis sem sed interdum. Nulla viverra, massa convallis bibendum imperdiet, dui est sollicitudin elit, sit amet blandit dui lectus ac diam. Curabitur tristique suscipit bibendum. Donec elit metus, tempor id pharetra sit amet, luctus non justo. Aliquam sit amet rutrum nunc. Curabitur justo dolor, hendrerit eget adipiscing vitae, volutpat sit amet elit. Etiam lobortis orci non purus ullamcorper facilisis tempor velit bibendum. Cras hendrerit interdum tellus, at ultrices eros pulvinar ut. Vivamus elementum egestas felis, at lobortis odio dapibus quis. Vivamus ipsum turpis, scelerisque eget bibendum vulputate, rhoncus id diam.