Hard Core

The Core Workout

Do the exercises in the order shown, completing all the prescribed sets of each exercise before moving on to the next.

1 Half-kneeling cable core press

Complete 1 set, holding for 30 seconds each side.

    

Attach a D-handle at chest height to a cable machine. Kneel alongside the machine with one knee (the knee closest to the machine) bent 90 degrees and other knee on the floor. Grab the handle with both hands, hold it in front of your chest as shown and brace your abs. Slowly press your arms in front of you until they’re straight, hold without letting your body rotate, and bring them back to your chest. Turn around and work your other side.

2 Elevated-feet plank

Complete 10 sets, holding each set for 10 seconds followed by 10 seconds of rest.

Place your feet on a bench and assume a press-up position, bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from shoulders to ankles. Contract your abs as if you were about to be punched. Hold this position for the recommended time.

3 Elevated-feet side plank

Complete 5 sets on each side, holding for 10 seconds. Alternate back and forth until you’ve finished all the sets.

Lie on your left side with your legs straight. Place your feet on a bench, and prop your upper body on your left elbow and forearm. Raise your hips so your body forms a straight line from ankles to shoulders. Brace your core by contracting your abs. Hold this position for the recommended time. Then turn around so you’re lying on your right side and repeat.