So lately i have been feeling like my core workouts are easy and boring, so i thought i would change it up a little. As well as being a Personal Trainer i am also a semi professional Basketball player, and who better to try my new core workout on than my team mates 🙂 . They are all in good shape, with a lot of strength, power and core strength, but after feed back (and the noises and grunts during the workout) they informed me this workout is quite demanding.
For beginners each exercise should be performed for 10 seconds, medium 15 seconds and advanced 20 seconds. There should be little to no rest in between and focus must be on incorporating the core at all times and keeping good form. This means your butt should not be in the air or look like your humping the floor. I find the same side superman really difficult and need to work on this exercise. So why not give it a try and tell me what you found easy and difficult.
Plank with arm reach
High plank with arm reaches
Plank with leg lift
Plank with knee to elbow
Plank with superman same side
Ball plank / Kettlebell plank
Ball plank / Kettlebell plank with knee drive
Kettlebell plank knee drive to outside elbow
Kettlebell plank with leg lift holds
Alternate leg lifts
Full body crunches
To add a little more difficulty why not try a plank on a Bosu ball to help work your stabiliser muscles a little more.