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CORE & Abs IDEAS
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Friday Class plan and notes
Thursday class plan and notes
Here are 10 plank exercises to strengthen and tone your core:
- High Plank
- Begin in a push-up position with arms straight, wrists under shoulders, and body in a straight line from head to heels.
- Forearm Plank
- Lower onto your forearms with elbows directly under shoulders, keeping your body in a straight line.
- Side Plank
- Lie on one side and prop yourself up on one forearm. Stack your feet and lift your hips, holding your body in a straight line.
- Plank with Shoulder Taps
- In a high plank, alternate tapping each shoulder with the opposite hand, minimizing hip movement.
- Plank Jacks
- From a high plank, jump both feet out wide and back together, keeping the core tight.
- Plank to Dolphin
- In a forearm plank, lift your hips up toward the ceiling, creating a “V” shape, then return to the plank position.
- Side Plank with Hip Dips
- In a side plank, lower your hips toward the floor, then lift back up. Repeat on each side.
- Plank with Leg Raises
- In a high or forearm plank, lift one leg off the floor, keeping it straight, then switch to the other leg.
- Plank with Knee to Elbow
- In a high plank, bring one knee toward the same-side elbow, then return to plank and switch sides.
- Reverse Plank
- Sit on the floor with legs extended, place hands behind you, and lift hips toward the ceiling, keeping your body in a straight line from shoulders to heels.
Wednesday Class plan and notes
Wednesday BALL CORE IDEAS LIIT 5 MOVE 30:10
Here’s a list of 20 bender ball core exercises:
- Seated Oblique Twists
- Ball Crunch
- Toe Touch Crunch
- Reverse Crunch
- Side-Lying Oblique Crunch
- Ball Pass
- Bridge with Ball Squeeze
- V-Sit with Ball
- Plank with Ball Squeeze
- Mountain Climbers on the Ball
- Single-Leg Lower with Ball
- Russian Twists with Ball
- Knee Tucks with Ball
- Side Plank with Ball Squeeze
- Dead Bug with Ball
- Bicycle Crunch with Ball Squeeze
- Rolling Ball Pike
- Side Bend Over Ball
- Extended Arm Crunch with Ball
- Bird Dog with Ball Squeeze
Tuesday Class plan and notes
TUESDAY TRI SET ABS with the MINI BALL / Body Weight Music HIIT 8 Pure Energy GO
WORKOUT 2
Runtime 24:41. 136 bpm
Tri-Sets
Perform 30:30:30s work / 30s rest x 6
60s Rest.
Repeat.
Monday class plan and notes
MONDAY CLASS PLAN and NOTES – Music Pure Energy GO DEEP 6
Sequence 1 Roll Down to Plank 4 x Hill climber, 4 x Knee drop roll back to stand.
Sequence 2 Towel 4 x Towel slide out, knee drop to calf raise. Repeat.
Sequence 3: Towel under feet; Slide out / Tuck slide. Stretch into superman.
Have you booked the Fitness Pilates SUMMIT this weekend in LONDON CLICK here
EARLY EARLY BIRD Booking for Fitness Pilates SUMMIT in NOTTINGHAM 20th SEPTEMBER 2025 CLICK HERE
Level 3 MENOPAUSE QUALIFICATION CLICK HERE
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