Last week I was talking about the need to work the core muscles in positions other than supine and that they are more effective using three loads: ground reaction, gravity and momentum. The exercises I have chosen are compound exercises in that they use more muscle groups than just the core, but the core muscles need to be recruited in order to maintain stability of the spine and pelvis. Listen to your body, build up slowly.

ELBOW TO KNEE
Start in a full push up position, draw up the pelvic floor and draw back the belly (engage the core) as you exhale. Inhale as you stretch a leg back, exhale as you squeeze the knee to the elbow, challenging the core to stabilise the spine and pelvis. Build to 10 reps each side, alternate for an easier version.

TWISTER
Fix your feet and start in a standard side plank – straight line from head to heel. Slowly lower the body towards the ground as you exhale engaging core, shoulder away from ear. Pause to inhale and as you exhale jackknife the hips to the sky and stretch your arm under the body. Inhale as you come back to side plank. Repeat up to 10 times.

BOAT POSE
Sit in a V shape, lengthening the spine and engaging the core as these muscles will be challenged right from the start. Hands rest lightly behind for balance. As you exhale raise bent legs. Inhale to prepare and as you exhale stretch the legs forward and up without moving the upper body or relying on your arms. Inhale in. Repeat 10 times. If your back complains, stop immediately and practice just lifting feet.

SCALES
I’m using blocks so that you can see the lift. Quite simply, sit with ankles crossed, engage the core and as you exhale lift your body, inhale to return gently to the ground. Repeat 10 times.