Core Body Fitness

Bridge

Lie on the floor with your knees bent and feet flat on the floor.

Squeeze your gluteals and then push your hips up until there is a straight line through knee and hip to upper body and shoulders remain on the floor.

Side Plank Strengthening Class

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Side plank

Lie on one side, ensuring the top hip is above the bottom hip.

Push up until there is a straight body line through feet, hips and head.

Keep the elbow under the shoulder. Lower under control and repeat on opposite side

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Superman

Kneel on the floor and place your hands below your shoulders and knees below your hips.

Extend right leg back and the left arm forward.

Maintain a straight body line through extended leg, body and extended arm. Repeat with opposite limbs

How to do the Scissor Kick:

Step 1: Lie on your back on an exercise mat on the floor with your legs extended in front of you and your arms by your side, palms down.

Step 2: With knees slightly bent, raise your legs off the ground about half a foot for your starting position.

Step 3: Keeping your legs straight with your knees slightly bent, lift one leg upward until it is at a 45 degree angle and your toe is pointing to the ceiling.

Step 4: Lower the leg that is raised while raising the other leg that is lowered, keeping your heels a few inches off the ground at all times.

Step 5: Breathing regularly, continue to alternate legs in this scissor fashion for a complete set.

The basic plank exercise, which is also sometimes called a hover exercise, is the starting place if you want to improve your core strength and stability.

Here is how to properly perform a plan or hover exercise:

Begin in the plank position with your forearms and toes on the floor.

Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.

Your head is relaxed and you should be looking at the floor.

Hold this position for 10 seconds to start.

Over time work up to 30, 45 or 60 seconds.