1. 3 OR 2 POINT PLANK

• Start by holding a plank position
  
• Position your elbows under your shoulders and your legs hip width apart
  
• Brace the abdominals and squeeze the glutes to hold this position without the back arching
• Once stable, perform a 3 point plank by raising a single arm and leg from the floor
  
• Perform a 2 point plank by raising your arm and the oposite leg from the floor at the same time

• Lying on your back with your legs straight and arms above your head
  
• Lift your legs and arms from the floor
  
• Without allowing the arms or legs to touch the floor, roll onto your front and then back onto your back
  
• Alternate directions each time that you roll

• Position your arms and legs in the air keeping them straight throughout
  
• Lower one leg and the opposite arm as low as possible without touching the floor and hold for 2 seconds (increase the hold duration to make harder)
• Alternate and repeat

• Lying on your back, position the soles of one foot on the floor and the other in the air
• Lift the hips off the floor as high as possible
• Brace your abdominals by pulling your bellybutton towards your spine
  
• Maintain balance and your thights inline as you lift and lower the hips as high and low as possible without touching the floor
  
• Tense your glutes when in the top position before lowering with control

• Lying on your front, keep your feet on the floor positioned hip to shoulder width apart
• Keep your neck in line with your spine and ensure that you are looking at the floor throughout
  
• With control lift your chest from the floor as high as possible with a slight pause whilst in the raised position

• Lying on your back with your arms above your head, lift your legs and arms from the floor
• Brace the abdominals and continue to breath
  
• Whilst in this position rock back and forwards avoiding your feet touching the floor
  
• Ensure that your hands stay above your head and feet of the floor

• Support your upper body with your elbows as you as you sit back, balanced with your feet off of the floor
• Alternating legs, cycle the legs whilst keeping them from touching the floor
  
• Brace the abdominals throughout and perform in a slow and controlled motion

• Holding your choice of weight balance seated with your feet apart
  
• Rotate with the weight past your torso on each side keeping your eyes on the weight as you twist

• Stand tall and balance on one leg keeping the back straight and your chin up • Avoid bending the knees as you lean forward from the hip
  
• As you bend reach both arms over your head
  
• Try to remain balanced throughout and avoid any twisting of the hips or back

• Keeping your legs as straight as possible throughout, place your hands on the floor and walk them as far away from your feet as possible
• Try to keep your feet in the same place whilst your arms are positioned straight above your head
• Hold this position for as long as you can before walking the hands back towards the feet and then stand up

• Lying on your back lift your feet from the floor.
  
• Cross and uncross your legs as wide as possible without bending your knees or allowing you feet to touch the floor
  
• Brace the abdominals and continue to breath

13. SWISS BALL DEADBUGS

• Lying on your back, position the ball between both of your hands and feet keeping the legs and arms straight throughout
• Keep the ball in the centre of the body and as still as possible at all times
  
• Lower one leg and the opposite arm as low as possible without touching the floor and hold for 2 seconds increase the hold time to make harder
• Alternate and repeat

• Position your feet inside the suspension-trainer stirrups
  
• Hold your body in a ‘High Plank’ position keeping your back straight and your abdominals braced
  
• Bend your knees to tuck your legs towards your chest whilst keeping the torso as still as possible.
  
• Slowly return the legs to straight and repeat

15. MEDICINE BALL AB CRUNCHES

• Keeping your feet on the floor and your legs bent at 90 degrees
  
• Crunch up keeping your arms straight and the ball in line with your chest
• As your sit up lift the ball above your head
  
• As you lower down touch the ball to the floor abowe your head

16. SWISS BALL BACK EXTENTIONS

• Lay on your front over a Swiss Ball, with the ball positioned at your hip
  
• Keep your feet on the floor and your legs straight
  
• Lift your chest up away from the floor whilst remaining balanced on the ball
  
• Avoid locking the knees and pause for a moment at the top of the movement

17. DUMBBELL CROSS CRUNCH

• Lying on your back, straighten your legs holding a dumbbell in each hand above your head
• Raise your head and lift one dumbbell and the opposite leg to meet in the middle
  
• Complete your desired reps and then repeat on the other side

18. DUMBBELL SIDE PLANK ROTATIONS

• Whilst laying on your side position your elbow under your shoulder and lift your hips from the floor
• Ensure that your torso, hips and legs are inline whilst holding a dumbbell in the air
  
• Rotate the body by bringing the arm that’s in the air under your body and then back up
• Brace your abdominals, continue to breath and maintain hips lifted as high from the floor as possible

19. AB CYCLE RUSSIAN TWIST

• Perform this exercise with your choice of a weighted ball to suit your ability and requiredintensity
• Balance seated with your feet apart
  
• Rotate with the ball past your torso keeping your feet off of the floor

20. SWISS BALL HAMSTRING CURL TO BRIDGE

SWISS BALL HAMSTRING CURL

• Lying on your back position your legs hip width apart on top of the ball
  
• Lift the hips off the floor as high as possible
  
• Brace your abdominals by pulling your bellybutton towards your spine
  
• Keeping the hips up pull the ball back into the body by bending the hip and the knees a the same time
  
• Slowly straighten the legs back out to and repeat without dropping your hips until the set is complete

BRIDGE

• Lying on your back position the soles of your feet on top of the ball
  
• Lift your hips off the floor as high as possible
  
• Brace your abdominals by pulling your bellybutton towards your spine
  
• Keeping the ball as still as possible and lift and lower your hips as high and low as possible without touching the floor
  
• Tense your glutes when in the top position before lowering with control

21. SINGLE LEG ROMANIAN DEADLIFTS

• Stand tall whilst balancing on one leg keeping your leg slightly bent
  
• Holding a weight in the opposite hand to the standing leg, reach towards the floor as you bend by leaning forward
  
• Keeping your back straight, try to remain balanced throughout and avoid any twisting of the hips or back

22. SINGLE SIDE DUMBBELL LUNGES

23. TRX ROLLOUTS

24. BAND & BOSU DUMBBELL PULLOVERS