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
![](/media/3879/heeltaps_male.gif?quality=100)
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
![](/media/3880/scissors_female.gif?quality=100)
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
![](/media/3881/alternatingtoetaps_male.gif?quality=100)
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
![](/media/3882/rollingsideplanks_female.gif?quality=100)
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
![](/media/3883/roll-ups_male.gif?quality=100)
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.