"Rachael do you want these Abs??"

The "core" refers to the lower back and abdominal muscles which connect your upper and lower body. With a strong core, you are able to coordinate better and transfer power more efficiently. The deep trunk muscles, Transversus Abdominis (TA), Multifidus (MF), Internal Oblique (IO), Paraspinal and Pelvic floor are key to the active support of the lumbar spine.

To improve your core we shall undertake a session that includes the following...

- 5 min Warm-up

- 3 core exercises

- 5 min Cool-down

5 min Warm-up

- Set your timer for 5 minutes.

- Perform a quick 2 min dynamic stretch (stretch with movement) on all the major muscle groups (see below for some examples).

  Neck stretch Chest & Back stretch Lower back stretch Abdominal stretch Quadricep and Hamstring
  stretch

- For the remaining 3 minutes alternate through the exercises "star jumps" and "high knee jogging" on the spot. Switch every 20 seconds to the other exercise.

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