All your strength comes from your core and if you want to see gains elsewhere, you’ve got to prioritise certain exercises to ensure that your abs, back, pelvic and diaphragm muscles are strong… which will help keep you stable for everything else you want to do.

Here are a few core strengthening exercises that will work your entire core out, helping you to move more efficiently and deftly, as well as giving you more power for the rest of your training sessions.

 

Shoulder tap plank

Get into your standard press-up position, then lift one hand and reach across your body to tap the opposite shoulder. Put your hand back on the floor and repeat with the other hand. Do three sets of 30 reps to feel the burn.

 

Stability ball V-up transfers

These are great for targeting your lower abdominal muscles! Lie on your back with your legs and arms straight, and a stability ball between your legs. Lift the ball with your legs, lifting your arms at the same time, to form a V shape.

Take the ball with your hands and lower it at the same time as you lower your legs to the ground – without touching the ground – and then do the same in reverse. Try to keep your lower back pinned to the floor at all times. Repeat three sets of ten reps.

 

Pad push farmer’s walks

These will give you a bit of a cardio boost as well as targeting your oblique muscles. Put 60kg of wheel weights on the pad and push it from one end of the gym to the other. Then pick up two 20kg wheels, one in each hand, and do a lap of the gym. Repeat three times.

 

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