Quick core workout

1. Start in a modified side ­plank, resting on your left side with knees bent and in line with your hips
2. Place your left elbow on the floor directly underneath your shoulder and in line with your body, having your forearm extended out in front of you to stabilise
3. Hold a filled water bottle in your right hand, right elbow bent and weight resting against your bicep
4. Lift your hips so your body is straight from knees to shoulders, while also pressing the water bottle up to the ceiling
5. Lower hips back down to ground. Repeat on the opposite side

1. Lie on your back, knees bent and feet on floor, arms down by your side.
2. Lift your hips up off the ground so that your knees, hips and shoulders are in a straight diagonal line.
3. Holding hips level, lift one foot off the ground 1-2 inches and slowly place down again. Repeat on the other side.
4. Gently bring your hips back down to the ground.

Tip: Keep core muscles tight throughout the entire movement.

1. Sit on floor, knees bent, with your feet lifted a few centimetres off the floor
2. Keep your back at a 45-degree angle, arms extended with palms together
3. Move the arms from one side to another in a twisting motion

1. Start on your hands and toes
2. Bending at the knee, bring your left knee forward directly under your chest while keeping your right leg straight
3. Quickly alternate legs while keeping your core muscles tight
4. Try to keep your body in a straight line without dipping in the low back. if this is too challenging, try doing the exercise on your knees

1. Lie on back with arms extended upwards and knees bent at 90 degrees with feet in the air
2. Drop your arm and leg on the opposite side and make sure your leg doesn’t touch the floor
3. Bring them slowly back up to starting position and repeat with opposite side

1. Lie on your back with your knees bent and your feet hip-width apart.
2. Rest your hands on your thighs, with your elbows straight.
3. Gently tuck your chin towards your chest.
4. Lift your chest up as you slide your hands along your thighs to your knees, lifting your shoulder blades off the floor.
5. Lower your chest slowly as you return to the starting position.

Exercise notes:
To make this exercise more challenging, continue to curl up to a seated position (a standard sit up).
To make this exercise less challenging, lift only your head and shoulders slightly from the floor.

Disclaimer: If you experience pain or discomfort during this movement, consider modifying or completing an alternative exercise, or seek additional guidance if symptoms worsen. 

1. Lie on your stomach with your arms outstretched and palms facing down towards the ground
2. Slowly lift one arm a few inches off the floor, keeping it straight without rotating the shoulders
3. Simultaneously lift the leg of the other side
4. Hold the position, then lower the arm and leg back down. Remember to breathe.

1. Lie on your back with the legs straight. Bring your hands up to the side of your head, lightly touching your ears, with your elbows open out to the side.
2. Lift your head and shoulders up off the ground, bringing the left knee toward the right elbow.
3. Lower back down to starting position and repeat on the other side.