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Pick 3 - Basic Core Workout (free!)

The core is essential to assist you in transferring loads and maintaining your ability to move safely as these muscles support your spine. It is made up of the following muscles:

  • Rectus Abdominis (the "6 pack" muscles)

  • Multifidus (stabilizers of the lower spine)

  • Transverse Abdominis (beneath the "6 pack")

  • Erector Spinae (along the sides of the spine)

  • Internal & External Obliques (cover the sides of the abdominal area)

  • Hip Flexors & Pelvic muscles

  • Diaphragm (plays role in breathing)

As you may guess, maintaining core strength is an important goal throughout your fitness journey.

One thing to note: doing core work does not eliminate belly fat.


  1. From each of the following 3 sections, pick one exercise

  2. Aim to perform your 3 chosen exercises for as long as you can with good form

  3. Record your time

  4. Rest 1 minute between exercises

  5. Perform 3 rounds of these exercises.

  6. Perform this routine 1-2 times per week, aiming to improve each time around.

  7. Suggestion: Perform the workout in 4 week blocks and then change your exercise combinations

  8. Click on the exercise for a video demonstration

  • Pick One of:

  • Pick One of:

  • Pick One of:


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