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Core - Compound

These exercises require your muscles chest, abs, back and arms. These are perfect to increase your overall strength of your entire core.

Pushups 

Place your arms closely to your body, do not make your stance too wide. Ensure to not rush them and make complete reps. 

Focus on arms, abs, chest and glutes. 

Chin ups

Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.  Pull yourself up until your head is around the level of the pull-up bar. Keep the elbows close to your body.

Focus on lats.

Pull ups 

Grab the bar with your hands forward. Start from a low hanging position, and slowly pull yourself up till chin is above the bar, while your chest is moving towards the bar . When lowering, make sure that goes as well in a slow pace.

Focus on back muscles, mostly latissimus dorsi, and biceps.

DEAD bug 

Focus on abs.

One core-building activity is the ‘dead bug exercise.’ Its name was derived from a dead bug lying on its back with its legs in the air.

Lay on the ground, with your arms and legs in the air. Move one arm and leg to the floor, and then put them back up in the air.

Plank 

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Superman 

The superman core exercise is a medium-intensity exercise that strengthens your lower back and core muscles by isolating them as you lift your arms and legs off the floor, while laying on your back

PUSH-UP WITH SIDE-PLANK ROTATION

Focus on arms, abs, chest and glutes.

Do one push-up, then rotate to a side plank. Do another push-up, and rotate to a side plank on the other side.

Core - upper abs

These exercises focus on the uppers abs.

Crunch

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High crunch 

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Core - lower

This set of exercises will strengthen your lower abs.

Leg raises 

Focus on lower abs.

Lay with your back on the floor, your feet on the ground and your arms next to your body. Raise your feet in to the air, to a 90 degree angle. Slowly lower your feet back to the ground till 5cm above the floor.

Image 

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Image 

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