Leandi Van Zyl is a sports scientist at cricketer Zaheer Khan's ProSport Fitness gym.
So when she offers to share a thing or two about working out your core, you watch and learn :-)
1. The dead bug
- Lie on your back and push your lower back flush against the floor
- Bend your legs at the knees at a 90 degree angle.
- Stretch your arms up (so you look like a dead bug with its feet in the air... ergo the name)
- Stretch out your right leg and the left arm simultaneously and repeat with the other side
- This is one repetition.
- Do three sets of ten repetitions.
2. Mountain climber
- Place your hands on floor shoulder width apart and outstretch your legs no wider.
- Keep your abdomen muscles tight.
- Don't round your back
- Bend your left leg at the knee and push it back. Repeat with the other leg. This is one repetition
- Do three sets of ten repetitions.
3. Wall squat
- Lean against the wall so it helps you keep your back straight.
- Squat till your legs are bent at a 90 degree-angle.
- Hold for 60 seconds or at least 30 seconds.
- Go back to the standing position.
4. Push up
- Keep your arms shoulder width apart
- Stretch out your legs and keep your back flat.
- Breathe in as you bend your hands at the elbow, count up to two and push yourself back to the original position. Count up to two again. This is one repetition.
- Do three sets of ten repetitions.
5. Back lunge combined with a step-up
- Stand holding a pair of dumbbells.
- Bend your right leg at the knee at 90 degrees.
- Push your left leg back; ensure only the toes (of your left leg) touch the ground.
- Push up until your right leg is straight and your left knee is raised to hip level.
- Return to the starting position and step back with your left foot until your knee almost touches the floor and your right knee is bent 90 degrees.
- Stand up and, switching legs, repeat the sequence. That is one repetition.
- Do three sets of ten repetitions.
6. Plank
- Keep your elbows, legs and hands shoulder width apart
- Ensure your hips as high or bit higher than shoulders.
- And then tighten your muscles for about 30 seconds.
- Then relax.
- Repeat at least a few times and do this three times a day.
You can watch the full video below:
Leandi Van Zyl is a sports scientist at Zaheer Khan's ProSport Fitness gym.
Watch Zak take us around his super-exclusive gym!
