Core Mat Prone

• Lying on tummy on floor, contract deep abdominals.
• Raise opposite arm and leg a few inches off of floor without extending too much through lower back.
• Hold ____ secs, perform ____ repetitions.

• Tighten through deep abdominals while on hands and knees on floor.
• Keeping hips level, slowly extend opposite arm and leg so that they are in line with spine.
• Hold ____ secs, perform ____ repetitions.

• Tighten through deep abdominals.
• Keeping shoulders back and down, raise up onto elbows and toes into plank position ensuring spine is in neutral alignment.
• Hold ____ secs, perform ____ repetitions.

• Tighten through deep abdominals
• Position shoulders back and down.
• Slowly raise up onto elbows and toes into the plank position ensuring spine is maintained in neutral.
• Keeping hips level, raise ___ leg away form floor so that it is in line with spine.
• Hold ____ secs, perform ____ repetitions.

To further challenge yourself, perform exercises as per above, but raise up onto hands.