Strengthening your core

A strong core supports your back and transfers power between your arms and legs. Your core gets strongest with exercises in which your body stays stable.

You will need

• Exercise mat

Steps

1. Plank

   Hold a forearm plank for 20–45 seconds with your body straight.

2. Side plank

3. Bird dog

4. Dead bug

5. Hip thrust

6. Pallof press

7. Do it as a circuit

8. Train 2–3 times a week

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