Your core is the foundation of your strength.
Without a strong core you are limiting your body’s potential.
| Exercise | Teaching Points | Rep / Time x Sets |
|---|---|---|
| Straight Leg Crunch | • Lie down with your back flat on the floor and legs raised up straight in the air • Hold your arms out straight above your chest, finger tips pointing up • Keep your arms straight throughout the movement • Lift you shoulders and back up off the floor and reach your fingers to your toes • Lower your back and shoulders back down to the floor and keep your arms straight | A) 12 x 3 w/ 30 seconds rest B) 15 x 3 w/ 30 seconds rest C) 18 x 3 w/ 30 seconds rest |
| Leg Raised Crunch (knees bent) | • Lie on your back with your legs up but keep them bent with your knees at 90 degrees over your hips, feet out in front • Place your hands by your temples with your elbow out • Lift your shoulders and back up off the floor and raise your chest up, pause and then lower yourself down to the floor • Hold your legs in place throughout the movement | A) 12 x 3 w/ 30 seconds rest B) 15 x 3 w/ 30 seconds rest C) 18 x 3 w/ 30 seconds rest |
| Reverse Crunch | • Lie on the floor with your back and legs flat on the floor • Place your arms across your chest • Raise your legs straight until your feet are pointing straight up and then lift your hips up to raise your feet higher up • Focus on lifting your feet up higher rather than backwards over your head • Lower your hips down and then control your legs down to the floor | A) 10 x 3 w/ 30 seconds B) 12 x 3 w/ 30 seconds C) 15 x 3 w/ 30 seconds |
| Bicycle Crunch | • Lie on the floor with your back flat and your knees up at 90 degrees • Place you hands by your temples and lift your shoulders and upper back up off the floor • Twist and take your right elbow across your body and bring your left knee in and across to meet your right elbow as you straighten your right leg • Lower back down, take your left leg back out and bring your right knee back in • Repeat on the other side | A) 20 x 3 w/ 30 seconds rest B) 30 x 3 w/ 30 seconds rest C) 40 x 3 w/ 30 seconds rest |