Ok, so not quite the responses I was looking for so I did a bit of digging and found a oldish Men's Health magazine with a collection of "ultimate" core exercises and this is the routine I'm following. All the exercises constitute a set and 3 sets should be attempted (eina). I'm no personal trainer so fire any questions at the pros. Enjoy PGBSLP ? Shortlegs ultimate core workout routine Plank (swiss-ball) (12 reps) Rest your forearms on a Swiss ball toes on the floor. Once you feel balanced, raise one foot a few inches off the floor and hold for 6 seconds. Place the foot back on the floor and lift the other for 6 seconds. That's one repetition. Lying Gluteal Bridge (12 reps) Lie on your back with your knees bent and your heels on the floor with toes raised. Place your arms at your sides, palms facing down. Squeeze your glutes and slowly raise your butt off the floor until your body forms a straight line from your knees to your shoulders. Hold this position for 1 to 2 seconds, then slowly lower yourself back down to the floor. Jack knife (swiss-ball) (12 reps) Get into a press-up position with the tops of your feet resting on a Swiss ball, so that your body forms a straight line from toes to shoulders. Keeping your back straight, contract your abs and roll the ball in towards you as far as you can. Keep the motion steady and constant. Side bridge (45s each side) Lie on your side with your forearm on the floor under your shoulder, and your feet stacked together. Contract your glutes and abs. Push your hip off the floor, creating a straight line from ankle to shoulder and keeping your head in line with your spine. Hold for 45 seconds. Roll over and do the other side to complete your rep. Lying singe Leg lower (12 reps) Lie on your back with your arms at your sides, palms facing down. Both legs straight up perpendicular to the ground. Lower one leg until 20cm from the ground hold for 2s and then raise the lowered leg. Repeat for the other leg and you have 1 rep. Decline press-up (swiss-ball) (15 reps) Position yourself so your shins are resting on a Swiss ball and your hands are on the floor. Tuck your chin and, leading with your chest, lower your body until your arms form 90-degree angles. AND/OR Press-up (swiss-ball) (15 reps) With the balls of your feet on the floor, assume the standard push-up position, but place your hands on the sides of a Swiss ball directly under your shoulders. Spread your fingers, with your thumbs pointing forward. Keeping your body in a straight line from your head to your heels, bend your arms until your chest touches the ball. Pause, then push yourself up to the starting position.ShortLegs2009-01-28 06:08:00
