Many thanks to Ann-Marie Williams who has put together a number of Core Exercise with Video’s showing how to do them correctly.

Ann-Marie has also said that “Anybody who might want a specific area to rehab or strengthen can message me for their own home workouts Annmarie Williams  – [email protected]

                

Split Squat
Take a step forwards (as if you were going into a lunge), and drop the back knee towards the ground. The front knee stays at 90 degrees, but does not go forwards of that point. Always keep good alignment… your knee should stay over the 2nd ray of your foot, and never let your knee drop inwards. Return to the start position.

Lunge

Take a step forwards, and bend the front knee past the vertical. The back knee drops towards the floor. Always keep good alignment: your knee should stay over the 2nd ray of your foot, and never let your knee drop inwards. Only go as far as feels comfortable. This is a lower limb strengthening exercise.

Mountain Climber

Start in a press-up position, and bring one leg in so your left knee is close to your left hand. Straight away, take it back out and then bring your right knee in towards your right hand, and repeat. This exercise is great for strength-endurance and works the whole body.
Medicine Ball Twist
Stand with your legs shoulder width apart, and your knees slightly bent to about 20 degrees. Draw your belly button in towards your spine, and rotate your body while holding a medicine ball or other suitable small weighted object. This core exercise predominantly strengthens your Oblique muscles at your sides.
Repetitions: 15 | Both sides

Explosive Oblique Throw

Stand up with your knees slightly bent, hold onto a medicine ball. Rotate with your torso bringing the ball to your side, then rotate forwards to launch the ball. Use a partner to catch and throw the ball back to you. The key here is using the body to rotate and generate the power, not the arms. This is a core exercise that targets the Oblique muscles, but works other areas in the body as well.
Repetitions: 20

Single Leg RDL

The Romanian dead lift. Standing with your feet shoulder width apart, extend one leg behind you as you bend forwards. Soften your knee slightly, and make sure you keep your back straight (or just slightly arched) throughout the movement. When you reach horizontal, come back up to the start position (on one leg).

Leg Lift Bilateral

Lift both legs off the floor a few inches, and hold the legs in this position. Slowly lower your legs to the floor. It’s a great exercise for the lower abdominal muscles, and you will also feel the hip flexor muscles (near to the groin) working too.
Repetitions: 10
Place a dowel rod or bar on your upper back above your shoulder blades. Bend forwards, keeping the back straight, sticking out your bottom and bending your knees slightly. Keep the head looking forwards.

Lower Abdominal Strength 3

Lie flat on your back, with your knees bent, and hand under your lower back. Lift one leg straight in the air so your foot is pointing towards the ceiling. Contract your deep abdominal muscles by drawing your belly button towards the floor, and flattening your back against your hand. Hold the pressure against your hand while you lower the leg to the floor, and back to the start position. Do not let the back arch. Try to breathe normally throughout the exercise. This is a lower abdominal and deep core strengthening exercise.
Time: 10-15 | Both sides

Lower Abdominal Strength 6

Lie flat on your back, with your hand under your lower back. Lift your legs as high as you can to 90 degrees. At this point, squeeze your tummy, drawing the belly inwards and down towards the floor, creating some pressure on your hand under your lower back. Slowly drop your legs downwards towards the floor, but the important point is to make sure you maintain that pressure on your hand under your back to keep the lower abdominals working hard. The slower and lower your legs go, the harder the exercise.
Repetitions: 20
Plank
Rest on your forearms and your toes. Hold this position. Keep good straight posture, and do not let your back arch too much. This is a core strengthening exercise.
Time: 30 sec +

Side Plank

Lie on your side, and form a bridge between your feet and forearms (by lifting your pelvis from the floor). This exercise works the abdominal and Oblique muscles but is also useful to build spinal stability.
Time: 30 sec +

Plank Reverse

Lie face up, and rest on your forearms forming a bridge between your feet and your forearms (by lifting your pelvis). This is a good core and back strengthening exercise.
Time: 30 sec +

Dead Lift

Use a bar or a dowel rod, and place them on some blocks. Bend your knees and squat down. Lift the bar by moving it up along the lines of your shins and thighs, and straighten up.

Romanian Dead Lift

Keep your knees just slightly bent, shoulder width apart, and place a dowel rod or barbell on the blocks. Keep your back straight/flat as you bend your knees more towards the bar. Hold the bar shoulder width apart or slightly narrower, with one palm facing up, one palm down (or both palms facing down). Lift the bar up by straightening the legs and extending the back at the same time. Keep the bar close to your shins during the movement. If you lack flexibility you may need to bend your knees a little. Squeeze she shoulder blades at the top of the movement. Return to the start position.
SB Stabilisation
Kneel down, and place both hands on a Swiss ball. Support your body weight keeping your arms slightly bent. You can make the exercise harder by moving the ball in different directions. This is a great exercise to improve stability to your shoulders and shoulder blades, but also good for the core and lower back strength.
Time: 30 sec
3 Point Kneeling
Adopt a 4 point position on your hands and knees. Maintain good posture, and gently contract the deep abdominal muscles by drawing your belly button in (towards your spine). Gently lift one hand 2-3cm off the floor. Use your other shoulder to stabilize you. This exercise strengthens the deep core muscles.
Repetitions: 10-15 | Both sides

2 Point Kneeling

Adopt a 4 point position on your hands and knees. Maintain good posture, and gently contract the deep abdominal muscles by drawing your belly button in (towards your spine). Lift one hand and the opposite knee 2-3cm off the floor. Use your other shoulder and leg to stabilize you. This exercise strengthens the deep core muscles.
Repetitions: 10-15 | Both sides

SB Sit-Up

Lie on your back on a Swiss ball, and perform a crunch by lifting your shoulder blades off the ball. It is fine to return by dropping just below the horizontal. This exercise helps to strengthen the abdominal muscles.

Lumbar Flexion with Rotation Control

Lie flat on your back, and contract your deep abdominal muscles by drawing your tummy inwards. Bend your hips to 90 degrees, keep your knees together, and rotate the spine. Do not go too far, just a few inches, and keep the movement controlled. This exercise works the lower abdominal muscles, and core control.
Repetitions: 10-15

Supine Bridge Basic

Lie flat on your back, with your knees bent, squeeze your bottom muscles and lift your body upwards. Keep your arms by your side and use them to help you balance. Make sure you maintain good posture (do not over-arch your lower back) and contract the deep abdominal muscles by squeezing your tummy towards your spine. This exercise helps to strengthen the abdominal, lower back, gluteal and hamstring muscles.
Repetitions: 5 | Time: 15-30

SB Lumbar Straight Leg Twist

Lying on your back, grasp the ball between your legs. Contract your deep abdominal muscles by drawing your belly button towards your spine, and keeping your legs as straight as possible, drop your legs to each side as far as feels comfortable.

Forward Ball Roll Basic

Kneeling down, with your elbows resting on a Swiss ball, roll the ball forwards by straightening your arms. Maintain good posture. This is a core strengthening exercise, but also works many muscles throughout the body.
Repetitions: 10

Back on Ball Advanced

Lie with your back on the ball, between your shoulder blades. Wrap your arms around the ball. Straighten one leg and hold this position. Repeat to your other leg. To make the exercise more difficult, cross your arms over your chest. This is a core strengthening exercise, but also works the hamstring and improves co-ordination and balance.
Repetitions: 5-10

Ball Catching on Swiss Ball Single Leg

Sit on a Swiss ball, with good upright posture. Gently contract your deep abdominal muscles to gently support your body as you prepare for to catch the ball. Lift one leg from the ball. Ask your partner to gently throw a small ball towards your knees. Catch the ball, maintain balance, and then throw the ball back. Repeat lifting the opposite leg.
Repetitions: 15-20 | Both sides

SB Crab

Lie on the ball, with your arms outspread. Shuffle to one side, keeping your shoulder / back area in contact with the ball. Go as far to the side as possible, then shuffle back the other way. Make sure you keep good posture. This is a core strengthening exercise, but also works many large and small muscles throughout the body.
Repetitions: 10

Stiff Leg Dead Lift

Keep your knees just slightly bent, shoulder width apart, and place a dowel rod or barbell on the blocks. You will likely have forward back bend in the spine at the bottom. Hold the bar shoulder width apart or slightly narrower, with one palm facing up, one palm down (or both palms facing down). Lift the bar up by extending the back. Keep the bar close to your shins during the movement. If you lack flexibility you may need to bend your knees a little. Squeeze she shoulder blades at the top of the movement. Return to the start position.

Reverse Wood Chop Medicine Ball

Stand up with good posture, hold a medicine ball, contract your deep abdominal muscles by drawing the belly button inwards towards the spine. The first movement is a side-shift, by laterally moving the pelvis. Next, rotate the torso, and finally with fairly straight arms, pull the ball across your body so it ends up above your opposite shoulder. This is a functional and effective multi-joint strengthening exercise.