This is a basic routine for core training. It is a good start for beginners and people who want to stay in shape. This routine is a mix of pilates exercises, crunches and stretching exercises. This is not a hardcore training routine. One can easily do this routine twice a week or even every day. There is no need for a warm-up before this routine. This routine will prepare your body for more intense core exercises. If you’re out of shape but want to get healthy and fit this is the place to start because the core region is the foundation on which you can build a strong and healthy body.

Guidelines

The exercises are given in the precise order that they should be performed. The exercises go from easier to harder with stretching exercises mixed in. Perform every exercise in a slow and controlled manner. Perform 1 set of 12-20 repetitions of these exercises if not noted otherwise. You should do the maximum repetitions you can if you can’t do 20 repetitions. Static exercise should be performed at least for 30 seconds but not longer than 2 minutes.

1. Bent knee twist

Lie on your back - arms spread to the sides and legs bent. Twist your knees to one side until they touch the ground. Slowly bring them back up and repeat the motion to the other side. The movement should be slow and controlled.

2. Plank

This is a static exercise. Place your arms shoulder with apart. Assume the position shown in the picture. Balance on your forearms on toes. Keep your abdominals tight and body completely straight. Hold this position for the set amount of time.

3. Reverse plank

This is a static exercise. Assume the position shown in the picture. Balance on your palms and heels. Keep your body straight. Don’t let your buttocks to drop. Hold this position for the set amount of time.

4. Single leg stretch

Lie on your back. Use your arms to pull the knee of one leg towards your chest. At that time your other leg should be completely stretched and at approximately 45 degree angle to the ground. Hold this position for a second and then switch legs.

5. Diagonal arm/leg raise

Lie on the ground facing down with arms and legs fully stretched. Lift one leg and up a little bit and at the same time lift the opposite arm up. Hold this pose for a second or two. Slowly return to the starting position and repeat with the other leg and arm.

6. Oblique crunch

Lie on the ground facing up with your legs bent. Take one leg and place its ankle just above the knee of the other leg. From then one it’s like a regular crunch, except that you should twist your upper body so that the opposite elbow is moving towards the knee of the raised leg. Remember to switch your legs and exercise the other side of abdominal oblique muscles.

7. Crab leg raise

Assume the position shown in the picture. Arms should be straight and legs bent at a 90 degree angle. Slowly raise one leg up while keeping it bent. Pause, let it down and repeat with the other leg.

8. Rolling

Sit on the ground, bend your legs and use your arms to pull the knees close to your chest. Roll backwards, but do it slowly and control your momentum so you don’t roll too far. Keep your back arched and slowly roll back to the starting position. For extra challenge you can try to not to touch the ground with your feet and keep balancing on your buttocks.

9. Double leg stretch

Lie on your back. Use your arms to pull your knees to the chest while lifting your upper back from the ground. Release the hold and stretch your arms and legs out at a 45 degree angle to the ground. Pause and repeat.

10. YWTL

Lie on the ground facing down. Lift your legs and arms off the ground. This exercise will consist of 4 positions – each position representing one letter. Slowly start to imitate the letters as shown in the pictures below. Perform 5-10 repetitions of this exercise.

11. Sit up

Sit on your buttocks with legs slightly bent. Tighten your abs and keep your torso straight. Slowly let your upper body to go down as low as you can without losing the form or touching the ground. Bring your torso back up and repeat.

12. Arm lift

Lie on the ground facing down. Lift one arm up. Try to not only lift your arm but your head and upper body too. Pause and repeat with the other arm.

13. Seal

Sit on the ground with your back straight. Bend your knees and try to put your foot soles against one another. Place your hands on the shin bones from the inside and hold on to them throughout this exercise. Try balance and not to touch the ground with your feet. Arch your back slightly and roll back. Do it slowly because you don’t want to roll too far. Roll back to the starting position without losing your balance. If you have back or neck problems you should consider excluding the rolling part from this exercise. Trying to balance your body in the starting position is a core exercise itself.