1. Mountain Climbers

1: Start in a plank position with your hands placed shoulder-width apart and your feet together behind you.

2: Engage your core and bring your right knee towards your left elbow, lifting your foot off the ground.

3: Quickly switch sides by bringing your left knee towards your right elbow and extending your right leg back to the starting position.

4: Continue alternating your legs in a quick and controlled motion, as if you are running in place with your hands on the ground.

5: Aim to do 10 to 15 repetitions with each leg.

2. Plank Walk Out

1: Stand up straight with your feet shoulder-width apart.

2: Bend forward at the waist and place your hands on the mat in front of you.

3: Walk your hands forward, one at a time, until you are in a high plank position with your hands shoulder-width apart and your arms extended.

4: Hold the high plank position for a few seconds, engaging your core and keeping your back straight.

5: Walk your hands back towards your feet, one at a time, until you are back in a standing position.

6: Repeat for the desired number of reps.

3. Bicycle Crunch

1: Lie down on the mat with your back flat and your hands behind your head.

2: Bring your left knee towards your chest while lifting your head and shoulders off the mat. As you do so, twist your torso to bring your right elbow towards your left knee.

3: Straighten your left leg, while simultaneously lifting your right knee. As you do so, twist your torso to bring your left elbow towards your right knee.

4: Continue alternating sides in a cycling motion, exhaling as you twist and inhaling as you switch sides.

5: Aim to do 10 to 15 repetitions on each side.

4. Russian Twists

1: Sit on the mat with your knees bent and your feet flat on the ground.

2: Lean back slightly and lift your feet off the ground, balancing on your sit bones.

3: Interlock your fingers, so your arms are in front of your chest.

4: Twist your torso to the right, lowering your hands towards the mat next to your hip.

5: Twist back to the centre and then twist to the left, lowering your hands towards the mat next to your left hip.

6: Continue alternating sides in a controlled motion, engaging your core throughout the movement.

7: Aim to do 10 to 15 repetitions on each side.

5. Twisted Side Plank

1: Start by lying on your side with your legs extended and your feet stacked on top of each other.

2: Place your lower arm on the mat directly beneath your shoulder, keeping your elbow bent at a 90-degree angle for support.

3: Lift your hips off the mat, keeping your body in a straight line from your head to your heels.

4: Extend your opposite arm straight up towards the ceiling.

5: Twist your torso towards the ceiling, reaching your top arm underneath your body and across your chest.

6: Pause briefly in this position, then return to the starting position.

7: Repeat for the desired number of reps, then switch to the other side.

6. Walking Plank

1: Start in a high plank position with your hands directly beneath your shoulders and your body in a straight line from your head to your heels.

2: Lower your left elbow to the mat, then your right elbow, coming into a low plank position on your forearms.

3: Push back up onto your left hand, then your right hand, returning to the high plank position.

4: Repeat for the desired number of reps.

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