Day Three
These are advanced core exercises. Proceed to these only if you are comfortable with the ones that came before. If you need to work up to them, repeat the Day One or Day Two exercises until you’re ready.
3-Part Core Training Series: Workout #3 (Elite)
Crab Kick Superman
- Begin in a crab position, with your face up and hands and feet on the floor.
- Lift your left hand and your right foot and reach with your hand to touch the toes. Return to starting position.
- Flip over to a plank, keeping hips low.
- Lift your left arm and right leg at the same time, similar to the Superman position.
- Flip back over to the crab position and repeat the exercise with the right hand and left foot, flipping over to plank and Superman.
- Repeat 6 times on each side.
Star Leg Raise
This exercise is for the obliques, side abs, and lower back.
- Begin in a side plank with your elbow on the floor.
- Raise your opposite hand to the ceiling, in line with your shoulder.
- Lift your upper leg at the hip (foot pointing forwards) into the star position.
- Lower your leg back down to plank.
- Repeat 5-10 times, then switch to the other side and repeat 5-10 times.
Side V-ups
This is a very challenging exercise. You may start with a few reps and work up to 10.