Day 3: Core Strength & Power
Develop structural stability and oblique power with planks, crunches, and weighted Russian twists.
Novice Exercise Guide
Review the detailed descriptions and form tips before starting your workout.
Plank
How to Perform
Starting Position: Lie face down, then prop yourself up on your elbows and toes. Forearms should be flat on the floor. The Movement: 1. Hold your body in a straight line from head to heels. 2. Keep your core braced and squeeze your glutes.
Pro Form Tip
Do not let your hips sag down or lift up toward the ceiling. Breathe steadily.
Crunches
How to Perform
Starting Position: Lie on your back, knees bent, feet flat. Place hands behind your head or crossed over your chest. The Movement: 1. Contract your abs to lift your head and shoulder blades off the floor. 2. Squeeze at the top, then lower back down slowly.
Pro Form Tip
Do not pull on your neck with your hands. Lead the movement from your chest.
Dumbbell Russian Twist
How to Perform
Starting Position: Sit on the floor with knees bent. Hold one 2kg dumbbell with both hands. Lean back slightly, keeping your spine straight. (Optional: lift feet off the floor). The Movement: 1. Twist your torso to the right, tapping the dumbbell on the floor beside you. 2. Twist back to the left, repeating on the other side.
Pro Form Tip
Keep your chest open. Rotate from your ribs, not just your arms.
Leg Raises
How to Perform
Starting Position: Lie flat on your back, legs straight, hands under your hips for lower back support. The Movement: 1. Slowly lift your legs straight up to a 90-degree angle. 2. Lower them slowly back down until they are just above the floor, then repeat.
Pro Form Tip
Keep your lower back pressed into the floor throughout. Do not let it arch.
Superman
How to Perform
Starting Position: Lie face down on the floor with your legs straight and arms extended overhead. The Movement: 1. Simultaneously lift your arms, chest, and legs off the floor. 2. Hold for a brief second at the top, squeezing your lower back and glutes. 3. Lower back down to the floor with control.
Pro Form Tip
Keep your neck in line with your spine by looking down at the floor, not up.
Cat-Cow
How to Perform
Starting Position: On hands and knees. Cow: drop belly, lift head. Cat: round back, tuck chin. Flow smoothly between them.
Pro Form Tip
Move slowly, matching your breath to the movement.