Besides producing strong and sculpted abdominals, core exercises are an important part of a well-rounded fitness routine. Core work can help improve your balance, stability and functional fitness, making it easier for you to take on whatever challenges are thrown your way.

Slide plank (3 sets of 30 seconds per side)

  • Begin on your side with your forearms flat on the floor, your bottom elbow directly under your shoulder and both legs extended
  • Your feet can either be staggered for stability or stacked for more of a challenge
  • Engage your core and lift your hips off the floor, forming a straight line from your head to your feet
  • Pause at the top of this movement for a few seconds before lowering your hips back down to the starting position for one rep

Stability ball crunch (3 sets of 10 to 15 reps)

  • Lay back on an exercise ball with your lower back curvature pressed against the ball and your upper torso hanging off the ball
  • Your knees should be bent and your feet planted firmly on the floor
  • Bring your hands behind your head before lowering yourself into an outstretched position, while keeping the neck stationary at all times
  • Contract the abdominals and bring the chest upward
  • Pause for a moment at the top of this movement before slowly releasing the chest back down to the starting position for one rep

Russian twist (3 sets of 6 to 8 reps per side)

  • Sit on the ground with your knees bent towards your chest and your feet slightly lifted off the floor
  • Hold a dumbbell, medicine ball or plate weight (or clasp your hands together) in front of your chest
  • Rotate your arms and torso to one side and pause momentarily before returning to centre for one rep

Plank with feet on stability ball (3 sets of 10 to 30-second holds)

  • Assume the push-up position and use your arms to support you as you lift one leg at a time and place them firmly on the stability ball positioned behind your body
  • Keep your legs extended and in line with your hips, shoulders and neck
  • Hold the plank for as long as you can, while keeping the ball as still as possible and your core activated throughout this exercise

Side bend (3 sets of 10 to 15 reps per side)

  • Stand up straight while holding a dumbbell or kettlebell with your left hand and place your right hand gently on your waist or head
  • While keeping your back straight and your head facing forward, bend at the waist towards the right side of the room
  • Once you’ve bent as far as possible, hold for a moment before releasing your torso back to the centre for one rep
  • Repeat the movement on the opposite side

Knee tucks on stability ball (3 sets of 10 to 15 reps)

  • Assume the push-up position and use your arms to support your body as you place your shins on the stability ball positioned behind your body
  • While keeping your lower body straight, tuck your knees to help roll the stability ball towards your chest
  • Pause briefly before extending your legs and returning the ball to the starting position for one rep