CORE ESSENTIALS

These staple exercises are the most effective and efficient way to hit your core muscles. Incorporate farmer carries and deadlifts into your strength workouts twice a week and do bird dogs every day

1 FARMER CARRY

Do: 3-4 sets of 4 reps (a) Hold a dumbbell in each hand and stand with your feet together and shoulders back. (b) Staying tall through the spine and keeping your core engaged, take 10 steps forward, turn around and take 10 steps back. That’s one rep.

2 DEADLIFT

Do: 3-4 sets of 8-12 reps (a) Stand with your feet hip-width apart and place a dumbbell in front of each foot. Hinge at the hips, keeping your back flat and neck neutral, until you can pick up the weights. (b) Drive through your heels and brace your core to stand, lifting the weights and squeezing your glutes at the top. Then slowly lower the weights back down to complete the rep.

3 BIRD DOG

Do: 3-4 sets of 10-15 reps (a) Get into a tabletop position on the floor on your hands and knees, tuck your bum under and engage your core. Raise your right arm until it’s next to your ear while simultaneously lifting your left leg until it’s parallel with the floor. (b) Return to the starting position and repeat with the left arm and right leg. That’s one rep. Keeping your core tight will stop you falling to one side.