The Plank

Performed correctly:

1. Start by placing your forearms and toes on the ground.

2. Push off the ground, resting on your toes and elbows. Ensure your back is

straight, and parallel to the floor.

3. Hold this position for 30 – 60 seconds, keeping your back straight and parallel

to the floor.

                            
                              4. Take a 1 minute break, and repeat 3-4 times

V-Up

Performed correctly:

1. Start position: Lie with back onto floor or bench with knees bent and hands

extended. Head should be in a neutral position

2. Leading with the chin and chest towards the ceiling, contract the abdominal

and raise shoulders off floor or bench. Simultaneously raise legs up off the

floor such that arms and feet slightly cross over. Hold for 2 seconds.

3. Slowly lower legs and arms as far as your abs have strength for, and repeat

for 12-16 reps.

Decline Hip thrust

Performed correctly:

1. Lie on a decline bench with your head at the top and feet towards the floor.

2. Keeping your legs semi straight curl them up towards your head and try to

curl/thrust your hips up off the bench when you reach the top.

3. Slowly unwind, lowering your legs to approximately halfway down towards the

bench.

4. Repeat for 12 – 16 repetitions, keeping your legs in control at all times.

Note: Do not arch your back during this exercise.

Hanging Knee Raise

Similar to ‘Vertical Hip Raise’

Performed correctly:

 1. Begin hanging from the bar with your arms straight.

2. Bring knees up with hip flexed at approximately 90°.

3. Slowly lower legs, ensuring rest of the upper body remains stable.

4. Repeat for 12 – 16 repetitions.

Note: Remember to keep head and back in a neutral position. Keep stomach

tight (naval drawn in towards spine) throughout the entire movement.

Mountain Climber

Performed correctly:

1. Starting position: Assume a pushup position on your hands and knees.

2. Raise your right arm and left leg out simultaneously and hold for three

seconds. Lower both slowly.

3. Return to the starting position, and repeat movement with opposite leg and

arm.

4. Alternate from side to side, for 12 – 16 repetitions.