Dynamic Core Conditioning

This routine is specifically designed to strengthen and stabilise utilising moving strength training. It focuses on the muscles of the deep core to increase your ability to balance and improve overall stability. The muscles of the core provide the foundation for all other movement. Our routine aims to promote optimal posture and body alignment to minimalise strain on muscles and joints when completing compound exercises.

Complete exercises 1-10 for 45 seconds with a 15 second rests between each one. For optimal results repeat this circuit for 1-3 Sets twice a week. Keep breathing at a steady pace whilst carrying out all exercises ensuring that strain is not put on the lower back or neck.

Dawn will be offering the first level of the exercise and Katie will be demonstrating the more advanced option. 1)High to Low Plank - Starting in a low plank position place forearms under shoulders and push up onto the knees or toes. When stable transition into the high plank position by pushing through the palms and repeat. Ensure your body remains straight embracing your deep core muscles by squeezing the naval towards the spine.

2)Mountain Climbers - Starting in a box position with hands under shoulders lift up onto the toes ensuring back remains flat. Keeping the core stable alternate the knee pulling into the chest. Dawn demonstrates the knee's coming straight in towards the shoulder and Katie adds in a twist opposite knee to opposite shoulder. Start slow to get good form then speed this up! 3)Superman - Starting in the box position keeping neck inline with the spine lift opposite arm and leg straight (Right arm and left leg) and hold for a count of 2 seconds. Holding the core strong bring the arm and leg back to the starting position and repeat on alternative side. To make this more advanced follow Katie and come up onto the toes in a plank position. 4)Side Plank Twists- Lying on one side lift through the forearm split the stance through the feet and lift the arm up straight into a side plank. Holding your hips in place twist round and through the centre at a slow controlled pace and lift the arm back up to straight. Repeat on opposite side. With level 1 keep you knees on the floor to advance this push body weight into feet and forearm.

5)Hip Raises/Thrusts - Start by lying with back flat and knees bent into the floor with the naval pulled in towards the spine. Push up through the heels of the feet raising the hips and squeezing the bum cheeks together. Hold at the top for a count of 2 seconds before returning the hips into the floor and repeat. To advance this lift one leg with the hip raise. 6)C-Crunch / V-Ups - Starting lying face up with knees bent curl up bringing the shoulders towards the pelvis and squeeze the knees into a 'C' shape. Hold for a count of 2 seconds in this position before slowly lowering back to the floor and repeat keeping the airways open and neck inline with the spine. To advance this bring the legs out straight to make a 'V' shape through the hips. 7) Leg and Arm Extension - Begin lying on a mat, place your legs in the tabletop position (hips and knees at 90 degrees) keep your lower back in the neutral spine position. As you inhale as you straighten your legs and extend one arm over head and maintain a neutral spine throughout the entire exercise. Exhale as your bring your arms and legs back to the starting position. To advance this try double arms and double legs! 8)Bicycle Crunch - Start lying flat on back with lower back pushed into the mat with the legs in the tabletop position. Lift the shoulders are rotate through the trunk so that the opposite arm meets the opposite knee. As the elbow and knee meet the other leg extends out to straight. Return the upper body down to the floor and repeat on the opposite side. To advance this keep the shoulders lifted to maintain a contraction through the abdominals.

9) Double Leg Lift - Begin lying completely flat with legs straight. Tuck hands under the bum and slowly lift the legs (keeping them straight) for a count of 4. When the legs are straight up in the air slowly lower them back down for a count of 4 and repeat. Keep your shoulders into the floor when completing this exercise. To advance this slow it back even further adding tension through the movement! 10)The Scissor - Lie flat on your back and extend your arms to the side of the body or under support under the bottom. Pull your navel in towards your spine and actively press your lower back flat on the ground. Lift both legs straight up toward the ceiling, continuing to engage your abs and press your lower back into the ground.Keeping your core strong scissor your legs. To make this more advance take the movement lower to isolate those deep core muscles!

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