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Exercise Name
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Position
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Exercise to perform
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reps
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1. Basic Crunch
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Lay on your back, knees bent, feet on the floor, hands on thighs, head on the mat.
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Crunch up, sliding your hands up to your knees. Rest back down to mat. Feel the movement in the core, push with the chest not with the head.
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30sec
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2. Leg bicycles
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Lay on back with your hands by your sides, legs up, head on the mat
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Bicycle your legs ensuring you do not over stretch or feel anything in the lower back. Straight legs are harder, bent legs easy.
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30sec
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3. Alt twist crunch
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Lay on back knees bent, feet on the floor, hands on the side of your head.
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Crunch up and across with the shoulder and chest, do not pull on the head and relax to the floor every time.
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30sec
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4. Leg and arm raises
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Lay on your stomach, arms out
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Raise arms and legs up and hold, relax to the floor. Repeat
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raise and lower 30sec
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5. Plank
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On your front resting on your forearms and toes keep body straight/drop your knees but keep hips forward/drop knees bum back.
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Hold, do not drop your hips as you will feels this in the lower back. Ensure you are straight or bum slightly raised. Drop to easier level if needed as described.
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20 sec
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6. Ball crunch
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Lay on your back head down, legs in the air with knee bent at 90′. Hands rest on temples.
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Crunch forward with chest and at the same time bring knees in towards your face. Rest down. To increase difficulty stretch legs right out legs out beyond 90′.
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30sec
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7. Crossed leg twist crunch
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Lay on your back, left leg bent and foot on the floor. Place right foot on top of left knee. Hands on the sides of your head
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Crunch up and rotate left shoulder towards your right knee. Rest back to floor. Once complete set change sides and repeat.
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30sec each side
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8. Static leg hold
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Lay on your back with legs up and out as low and straight as you can with no pressure on lower back. Place hands by your sides
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Hold legs here, ensure you do not feel anything in lower back bend your knees if you need too.
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20 sec
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9. Superman holds and waggles
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Lay on your stomach, arms out
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Raise arms and legs up and hold, move alternating arms and legs in an up and down action.
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30sec
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10. Plank
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On your front resting on your forearms and toes keep body straight/drop your knees but keep hips forward/drop knees bum back.
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Hold, do not drop your hips as you will feels this in the lower back. Ensure you are straight or bum slightly raised. Drop to easier level if needed as described.
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30sec
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11. Legs up, crunch
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Lay on your back, legs up, arms up, head on the mat.
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Crunch up reaching your hands towards your feet, rest back to floor. Use control not momentum.
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30sec
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12. Legs up, twist crunch
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Lay on your back, legs up, arms up, head on the mat.
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Crunch up reaching one hand forward and across towards opposite foot. Rest back to floor then alternate hand.
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30sec
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13. Legs up, pulse crunch
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Lay on your back, legs up, arms up, head on the mat.
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Crunch up reaching hands towards your feet, hold then pulse.
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20sec
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14. Superman’s
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Lay on your stomach, arms out
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Raise arms up legs up and hold x 3 repeats.
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10 then 20 then 30 seconds
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15. Plank
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On your front resting on your forearms and toes keep body straight/drop your knees but keep hips forward/drop knees bum back.
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Hold, do not drop your hips as you will feels this in the lower back. Ensure you are straight or bum slightly raised. Drop to easier level if needed as described.
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40sec
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16. Alt pike crunch
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Lay on your back with arms over your head on the floor.
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Raise one arm up and the alternative leg up, crunch and return to the floor. Repeat other side.
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30sec
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17. Pike crunch
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Lay on your back with arms over your head on the floor.
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Raise both arms up and legs up, crunch and return to the floor, bend knees if needed.
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30sec
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18. Leg scissor
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Lay on back with legs up and out, hands by your sides
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Scissor action one leg up and one down, ensure you do not feel anything in lower back bend your knees to assist this, making it easier.
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30sec
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19. Superman holds, waggles and raises
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Lay on your stomach, arms out
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Raise arms up legs up and hold, next repeat waggle, next raise and lower.
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20 secs on each
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20. Plank
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On your front resting on your forearms and toes keep body straight/drop your knees but keep hips forward/drop knees bum back.
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Hold, do not drop your hips as you will feels this in the lower back. Ensure you are straight or bum slightly raised. Drop to easier level if needed as described.
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50sec
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21. Crunch with bum lift
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Lay on back, feet in the air, hands on the side of your head.
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Crunch up as well as pushing your feet to the sky trying to raise bum of the floor 2cm. Hold for a second then lower. Repeat
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30sec
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22. Crunch then twist
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Lay on back knees bent, feet on the floor, hands on the side of your head.
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Crunch up, pause, twist return to floor. Repeat changing sides every time.
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30sec
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23. In and outs
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In a sitting position with hands on the floor by your sides leaning back with feet off the floor slightly.
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Straighten legs out keeping them off the floor, upper body will move forward and back. Ensure you keep chest forward shoulders back. No slouching.
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30sec
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24. Superman holds and waggles
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Lay on your stomach, arms out
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Raise arms up legs up hold, next repeat waggling with no rest between changes.
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10sec on each hold and waggle x 6
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25. Plank
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On your front resting on your forearms and toes keep body straight/drop your knees but keep hips forward/drop knees bum back.
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Hold, do not drop your hips as you will feels this in the lower back. Ensure you are straight or bum slightly raised. Drop to easier level if needed as described.
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1min
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