“You want strength without bulk to maximise performance and prevent injuries”
1. ONE-LEGGED SQUAT
Stand upright with your right leg bent at 90°, arms out in front of you. Bend your left leg and slowly lower yourself towards the floor, keeping your back as straight as possible. Drive yourself back to the start position using your glutes and quads. Do 6-10 reps, then repeat on your other leg.
Hit the floor with your body straight and core braced. Hold yourself still on your elbows for at least 60 seconds, but build up over time to planks lasting up to three minutes. Increase difficulty in due course by lifting one leg off the floor.
3. DUCK WALK
Assume a deep-squat position. Locking your core and keeping your upper body straight, place your hands behind your head like a suspected felon. Walk forward 10m, taking short, controlled steps.
4. RUSSIAN TWISTS (WITH MEDICINE BALL)
Lie on your back, knees bent, clutching a medicine ball of moderate weight to your chest. Pin your feet if you want. Engage your core and slowly lift your torso to about 90°. At the top of the movement, twist to one side and then the other, feeling the movement in your obliques. Do 10-15 reps.
5. SWISS-BALL CRUNCHES
Lie on your back on a Swiss ball, feet planted on the ground. With your hands crossed on your chest (medicine ball optional) lift your torso by crunching your abs. Lower under control. Do 20-30 reps.
6. DUMBBELL ROTATIONS
Hold a light dumbbell in each hand out in front of you, elbows bent and forearms perpendicular to the floor. Isolating your shoulders, slowly raise the dumbbells until they’re alongside your ears. Lower and repeat for 10-12 reps.
7. GLUTE BRIDGE
Lie on your back, knees bent so your feet are flat on the floor. Locking your core and squeezing your glutes, lift your butt of the floor and hold for 5-10 seconds. Lower under control and repeat for 10-20 reps.
8. SINGLE-LEG STAND
Stand upright, then lift one leg off the ground and hold for 30-60 seconds. To further improve balance, close your eyes throughout the exercise. Repeat on the other leg.