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| Six second plank |
Get into the plank position with your body in a straight line. Tense your abs and glutes and hold for six seconds, then lower your hips to the ground for two. Repeat this six times, then rest for 30 seconds before your next set.
Sets 3 Rest 30sec
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| Cable Crunch |
Kneel below a high pulley rope attachment. Hold the cable rope and lower the rope until your hands are either side of your head. Keeping your hips still, flex your waist as you contract your abs so that your elbows travel towards the ground.
Sets 4 Reps 12 Rest 90sec
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| Palloff Press |
Stand with your feet shoulder-width apart, holding a cable with both hands directly in front of your chest. Press the handle straight ahead. Ideally the handle should not shift sideways at all during the movement. Bring the handle back to your chest.
Sets 4 Reps 12 Rest 90sec
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Dragon Leg Raise
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Lie on a decline or flat bench, holding the edge of it behind your head with both hands. Swing your feet upwards until your body is almost vertical, then keep your core tight and your body as straight as possible while pointing up in the air. Slowly lower your feet under control until they are just above the bench.
Sets 4 Reps 6 Rest 90sec