Core Strength Exercises Are an Absolute Must!

Hold 'n Burn

This exercise is so effective. It's often overlooked because people think it looks easy. We assure you, hold it long enough and it's not easy! C'mon, give it a go...

1. Find something to raise your legs on. A bed or swiss ball is perfect.
2. Get your body into the push up position.
3. Place your feet and ankles on the edge of the swiss ball.
4. Make sure you back is straight and your core is pulled in tight.
5. Hold this for as long as possible.

Oh Yes, It's The Crazy Dance!

This one really looks crazy, especially when Shaye does it! It's one of those bizzare looking ones that you would rather not do in public.

It can be quite hard to get the co-ordination right for this one but keep trying and it can become quite an effective exercise.

1. Balance on your bottom.
2. Sit in a wide V shape.
3. Straighten your left leg and bend your right leg.
4. Face your body to the right.
5. Now reverse this position while keeping balance.
6. Make it feel like you're having a good boogie!
7. Repeat.

Dish Holds

Shaye has done these since she was a kid. She learnt them when she was a gymnast. Dish holds are excellent for getting those deep core muscles working!

1. Get onto your yoga mat.
2. Lie on your back and raise your feet off the ground.
3. Dish your back so that only a small area of it is touching the ground.
4. Put your arms by your ears.
5. If this is too difficult at first, put your arms by your side.
6. Hold this for as long as you can.

Swiss Ball Sit-Ups

This is an oldie but a goodie. If you do these with proper technique they will work wonders. First of all make sure you don't lift your head with your hands. Actually do the crunch by using only your abs. Second, make sure you don't use momentum to keep the crunches going.

1. Get an exercise ball.
2. Lie on your back and rest your feet on it.
3. Support the back of your head with your hands.
4. Lift up into a crunch.
5. Hold for about a second.
6. Lower back to the floor slowly.
7. Repeat.

Ab Balance

The slower you do this exercise the better.

1. Sit on the ground with bent knees.
2. Take your feet off the ground and balance on your bum.
3. Straighten your legs while staying balanced.
4. Return to the start position.
5. Repeat.

Pike Ups

Here's another one of Shaye's killer diving exercises.

1. Lie on the floor face up.
2. Put your hands above your head and your legs out straight.
3. Lift your hands and feet and balance on your bum.
4. In a rapid movement, bend in half, and touch your feet with your hands.
5. Return to the start position.
6. Repeat.

Swiss Ball Leg Lifts

This is a great exercise. Its really straight forward and easy to do for those who are new to core strength exercises.

1. Get a swiss ball.
2. Lie on your back with the swiss ball in between your legs.
3. Lift the swiss ball up.
4. Lower it down.
5. Repeat.

Medicine Ball Balance Test

This is a test! If you can do this exercise, you know that you have good core strength! Don't expect to be able to do it on your first go. Make it an aim and work towards it.

This exercise aims at working the muscles which are deep inside you tummy. These muscles connect to the spine and pelvis. You can really see them being made use of in the picture below! By developing these muscle groups you will be helping to improve your posture and balance. This will enable you, among other things, to balance on a medicine ball!

1. Get a medicine ball.
2. Balance on it in the straddle position!
3. Good luck :-)