Training at home - core muscles

Firstly of all lets start with the basics.

WHAT ARE THE ABDOMINAL MUSCLES?

There are 4 main muscle groups that cover the internal organs.

Transversus abdominis - The deepest layer. It's main role is to stabilise and maintain internal abdominal pressure.

Rectus Abdominis - It's main function is to move the body between ribcage and pelvis. Often referred to as the six pack.

External oblique muscles - These are on each side of the rectus abdominis. Allows the trunk to twist to the opposite side of which the external oblique contracts (e.g. right external oblique contracts and the body moves to the left).

Internal oblique muscles - Located just inside the hipbones. Works the opposite way as to the external oblique muscles. If you twist to the left side, the left and right external oblique contracts together.

HOW CAN I BUILD MY CORE MUSCLES AT HOME?

Easy! There are plenty of exercises for your core muscles that you can do at home without the need to go to the gym!

The moves:

- High hand plank

- Elbow plank

- Weighted Russian twists

- Bird Dog

- Clam Shells

The method:

Each exercise is to be completed for 20 seconds followed by a 10 second rest. Once completing all 5 exercises rest for 1 whole minute before repeating the circuit 3 more times.

The aim is to give your best effort throughout the whole workout. If you cannot do it for the whole time, put in your best effort until you cannot go any longer. Your aim will then be to work up to the set time limits.