CARVE YOUR CORE LIKE RAJON RONDO

At 6ft 1in and a spindly 12st 12lb, Rondo won’t be setting any records for weightlifting. But the Lakers’ back-up point guard, 35, has built a rock-solid core, and it has been key to his 15 seasons in the league. Critical strength in his hips, abs and glutes helps Rondo stay balanced when he’s glueing himself to top offensive players and enables him to take a pounding when he ventures into the paint. He trains his core before every game, relying on these moves.

01 AB WHEEL ROLLOUT

Get on all fours, hips directly over your knees, hands on an ab wheel, wrists in line with shoulders. Your abs should be tight. Without letting your back arch, roll the wheel forward as far as you can.

Pause. Exhale and squeeze your abs. Roll back to the start. That’s 1 rep; do 3 sets of 8 to 10.

02 HANGING KNEE-UP

Hang from a pull-up bar with an overhand grip, shoulder blades squeezed, abs tight and your legs slightly in front of you. Squeeze your abs, raising your bent knees towards your chest; pause, then lower. That’s 1 rep; do 3 sets of 6 to 8.