Want to do yoga better? Run faster? Squat heavier? It all begins with your core.

Hard style plank

How to:
  • Lying face down on the ground, prop yourself up into a forearm plank position.
  • Make sure your elbows are aligned underneath your shoulders, and that your hands are balled up in fists.
  • Your forearms should be parallel to one another.
  • Hold for 10 to 20 seconds per set.

Dead bug

How To:
  • Lay face up on the floor with arms straight above your shoulders.
  • To start, bring your knees directly over your hips and bend at the knee so that your calf forms a 90-degree angle with your thigh.
  • Next, simultaneously lower your left arm above your head while straightening your right leg and sending it towards the floor.
  • Pause, return to the starting position, and then repeat on the opposite side.
  • Do 14 alternating reps to complete one set.

Hollow extension-to-cannonball

 
How To:
  • Get into a cannonball-type shape on your back, hugging your knees into your chest.
  • Simultaneously extend your legs and arms outwards into a “hollow” position, pressing your lower back to the floor.
  • Hold for five seconds before curling up again, and complete five reps for one set.

Dumbbell side bend

How To:
  • Stand with your feet hip-width apart and hold a dumbbell in your right hand, palm facing inwards towards the torso.
  • Keep your back straight, activate your core, and then bend to the side as far as possible—but only at the waist.
  • Hold for one second at the bottom of your range of motion, and return to start for one rep.
  • Do between 12 and 20 reps for one set.

Barbell back squat

How To:
  • With your feet shoulder-width apart, lift a barbell off the rig, centre it evenly across your shoulders.
  • Send your glutes back like you’re lowering into a chair, bending at the knees as deeply as possible.
  • Press through your heels to return to the starting position for one rep.
  • Do 12 reps for one set.

Bird dog

How To:
  • Think of this as an upside-down dead bug.
  • Start in a tabletop position, with your shoulders over wrists and hips over knees.
  • Engage your core while simultaneously lifting your right arm and left leg.
  • Your foot should be flexed as you kick back, and your palm should face in towards your body.
  • Pause for one second when your arm and leg are at the same height as your torso, and then bring your elbow and knee to touch underneath the body.
  • Repeat on the other side for one rep, and do five reps for one set.