A strong core leads to better balance and stability and most sports and other physical activities depend on stable muscles.
By following this 10-minute morning ritual you’ll train the muscles in your pelvis, lower back, hips and abdomen to create a more stable posture.
The routine is oh-so-simple; five exercises, two minutes each, 30 seconds rest in between.
Superman (upper back, middle back and glutes)
Lie face-down on the ground, arms extended overhead and now take your shoulder blades and pull them down your back.
Now, look down at the floor and with an exhale lift your hands and your feet six inches off the ground.
Now, perform a big glute squeeze and hold for a few seconds.
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Return, reset, pull your shoulder blades down, tuck in your chin and repeat.
Windscreen wiper (lower back, obliques)
Start by laying on your back and your legs straight up in the air. If you don’t have the flexibility in your hamstrings, you can bend your knees to 90 degrees.
Place your hands out by your side with your palms facing the floor and after inhaling, lower your legs to the left in a controlled manner, remembering to stay in full control of the movement.
Hold for a second and return to the centre before lowering to the right.
Side plank (obliques)
Start on your right forearm with your shoulder right above your elbow.
Check to ensure your body is in a straight line through shoulders, hips and ankles.
Now, place your top hand on your hips and lift, holding for a second and returning to the floor.
Perform as many reps as you can for 60 seconds and change sides.
If you feel you need more support, bend your bottom leg and rest this on the floor.
Hip bridge with heel slides
Lie on the floor and lift your hips as high as they’ll go, hands down by your sides.
Now, extend the legs (one at a time) in and out.
(If you have a wooden floor, you can rest your feet on two small hand towels and perform the movement this way).
Keep your hips high and squeeze your glutes as tightly as you can.
Mountain climbers
This is the hardest of the lot and we’ve deliberately saved it until last.
A wooden floor is best for this and if you have one, get into a press-up position and position each of your feet on a small hand towel.
Now, bring your knees into your chest one at a time, remembering to keep your hips high and your arms locked out.
If you don’t have a wooden floor, don’t stress; just pump your knees for two minutes and then you are done!
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Follow Rory's example and fit in this quick 10-minute core workout at home
WHETHER YOU PLAY sports or not, the importance of your core muscles cannot be understated.
A strong core leads to better balance and stability and most sports and other physical activities depend on stable muscles.
By following this 10-minute morning ritual you’ll train the muscles in your pelvis, lower back, hips and abdomen to create a more stable posture.
The routine is oh-so-simple; five exercises, two minutes each, 30 seconds rest in between.
Superman (upper back, middle back and glutes)
Lie face-down on the ground, arms extended overhead and now take your shoulder blades and pull them down your back.
Now, look down at the floor and with an exhale lift your hands and your feet six inches off the ground.
Now, perform a big glute squeeze and hold for a few seconds.
Return, reset, pull your shoulder blades down, tuck in your chin and repeat.
Windscreen wiper (lower back, obliques)
Start by laying on your back and your legs straight up in the air. If you don’t have the flexibility in your hamstrings, you can bend your knees to 90 degrees.
Place your hands out by your side with your palms facing the floor and after inhaling, lower your legs to the left in a controlled manner, remembering to stay in full control of the movement.
Hold for a second and return to the centre before lowering to the right.
Side plank (obliques)
Start on your right forearm with your shoulder right above your elbow.
Check to ensure your body is in a straight line through shoulders, hips and ankles.
Now, place your top hand on your hips and lift, holding for a second and returning to the floor.
Perform as many reps as you can for 60 seconds and change sides.
If you feel you need more support, bend your bottom leg and rest this on the floor.
Hip bridge with heel slides
Lie on the floor and lift your hips as high as they’ll go, hands down by your sides.
Now, extend the legs (one at a time) in and out.
(If you have a wooden floor, you can rest your feet on two small hand towels and perform the movement this way).
Keep your hips high and squeeze your glutes as tightly as you can.
Mountain climbers
This is the hardest of the lot and we’ve deliberately saved it until last.
A wooden floor is best for this and if you have one, get into a press-up position and position each of your feet on a small hand towel.
Now, bring your knees into your chest one at a time, remembering to keep your hips high and your arms locked out.
If you don’t have a wooden floor, don’t stress; just pump your knees for two minutes and then you are done!
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