Core – Mat Prone

Core Mat prone


Lying on tummy on floor, contract deep abdominals.
Raise opposite arm and leg a few inches off of floor without extending too much through lower back.
Hold ____ secs, perform ____ repetitions.


Tighten through deep abdominals while on hands and knees on floor.
Keeping hips level, slowly extend opposite arm and leg so that they are in line with spine.
Hold ____ secs, perform ____ repetitions.


Tighten through deep abdominals.
Keeping shoulders back and down, raise up onto elbows and toes into plank position ensuring spine is in neutral alignment.
Hold ____ secs, perform ____ repetitions.

Tighten through deep abdominals
Position shoulders back and down.
Slowly raise up onto elbows and toes into the plank position ensuring spine is maintained in neutral.
Keeping hips level, raise ___ leg away form floor so that it is in line with spine.
Hold ____ secs, perform ____ repetitions.


To further challenge yourself, perform exercises as per above, but raise up onto hands.