A strong core can help stabilize your mid torso, maintain good posture and prevent lower back pain and injury. Strengthening your core is also a great way to increase your balance and help you become more functionally fit.

Try this 5-step lower belly blast – it requires no equipment and you’ll achieve a stronger, more sculpted core.

Heel taps (2 sets of 12 to 15 reps)

  • Begin laying on a yoga mat with your hands at your sides, knees bent and your feet flat on the floor
  • Raise your head and shoulders slightly off of the ground as you crunch your rib cage in towards your hips
  • Bend your midsection towards your left as you simultaneously reach your left hand down to tap your heel
  • Reverse the movement and bend your torso to the right side to touch your right heel for one rep

Scissors (2 sets of 12 to 15 reps)

  • Begin laying on the floor face up with your legs extended and raised off the floor at approximately a 45-degree angle with the rest of your body
  • Plant your palms into the floor on either side of your body, point your toes and engage your abdominals
  • Scissor your feet apart approximately two feet to form a “V” shape with both legs for one rep
  • Continue to scissor your legs back and forth continuously for the recommended amount of reps

Alternating toe taps (2 sets of 12 to 15 reps)

  • Begin laying on a yoga mat with your arms extended straight overhead and your legs fully extended
  • Bend at your waist and reach your arms up over your head, while simultaneously lifting both legs upward
  • At the top of this position, touch your toes with your hands before releasing both your legs and torso back to the starting position for one rep

Rolling side planks (2 sets of 12 to 15 reps)

  • Begin in a plank position with your forearms planted on the ground 
  • Contract your hips and maintain a straight line from your head to your toes
  • Roll onto your left arm into a side plank position, then extend your right arm and raise it overhead
  • Roll back into the original plank position before repeating the movement on the opposite side for one rep

Roll-ups (2 sets of 12 to 15 reps)

  • Begin laying on a yoga mat with your legs extended and your arms reaching overhead
  • Slowly begin to lift your head and arms off the floor as you roll your torso up to a sitting position
  • Keep your abs engaged throughout the duration of the exercise
  • Pause briefly at the top of this movement before slowly releasing your torso back down to the starting position for one rep


Note: These images were taken before the implementation of The GoodLife Standard and do not represent the robust safety protocols we have put in place in our Clubs.