If you want to build your strength and stability, the very best place to start before anywhere else is at the core.
The very best core exercises can be done pretty much anywhere, and need very little equipment.
Here are our top three:
- Plank: The plank itself has so many variations (three-point, side plank), but we’re going to suggest you start with the basics. Start with your forearms and feet on the ground and with a straight back and keeping your bum down, create a straight line with your spine and legs. Look at the floor and ensure your hands are pointed forwards. Putting your weight on your forearms and feet, maintain a straight position. Try and build up so you can hold for a full minute.
- Reverse Crunch: With a regular crunch you keep your feet flat on the floor and lift the torso, but when it comes to reversing it, you need to keep your back and head flat on the floor and then raise the feet up in the air with your hands by your sides and your knees slightly bent. Holding that position, then lift your legs at the hips and use your stomach muscles to pull the legs further back before returning to the start position. Make sure you don’t put the strain on your back.
- Hanging leg raise: When we said you don’t need equipment, you might want to find a bar to hang off here! Maybe your local playground? Or gym! Holding the bar, let your body hang like a dead weight and then in a very controlled manner raise your legs from the hip until they are at a 90-degree angle to your body. Slowly lower them back down again and repeat.