Below are a list of exercises that you can use as an alternative to the ones on your programme. The exercises become progressively harder as you scroll down.

LEG RAISES

Lie on your back with your legs raised and knees bent. Engage your core and maintain neutral spine as you lower 1 foot towards the floor on the inhale. Keep the knee bent and do not allow the lower back to over arch. Exhale as you raise and alternate legs.

PLANK

Place your weight onto your forearms and toes and raise the body. Engage your core and create a straight line from head to feet. Make sure your elbows are underneath your shoulders, maintain neutral spine throughout and hold the position.

PLANK

Place your weight onto your hands and toes, draw your navel to spine and create a straight line through the body. Make sure your hands are underneath your shoulders, maintain neutral spine and hold the position.

LEG RAISES

Lie on your back with your legs raised and knees bent. Engage your core and maintain neutral spine as you lower the feet towards the floor on the inhale. Keep the knees bent and do not allow the lower back to over arch as you lower the legs. Exhale as you raise the legs.

PLANK

Lie on your side and place your weight onto your forearm with your shoulder directly over your elbow. Stack your feet on top of each other and raise the body. Extend the free arm to the ceiling, keep your hips lifted laterally and hold the position.

STATIC JACK — Medicine Ball

Sit upright with your knees bent then lean the body backwards and raise the feet off the floor. Hold a medicine ball in both hands with the arms slightly bent and engage the core. Rotate the torso taking the ball side to side, keep the chest lifted and navel drawn to spine.

PLANK

Take a side on position and place your weight onto your hand with the arm extended. Stack your feet on top of each other and raise the body. Extend the free arm to the ceiling, keep your hips lifted laterally and hold the position. make sure your shoulder is directly over your wrist

JACKS

Sit upright, maintain neutral spine and raise the legs with the knees bent. Lean the body backwards slightly and lift the chest. With the arms extended in front of you, lower the torso to the floor and extend the legs until they are in inch off the floor. Return to the starting position, shoulder back, chest lifted.

PLANK — TRX

Suspend your feet in a TRX and place your weight onto your forearms. Engage your core and create a straight line through the body. Make sure your elbows are underneath your shoulders, maintain neutral spine throughout and hold the position.

PLANK — TRX

Suspend your feet in a TRX and place your weight onto your hands. Draw your navel to spine and create a straight line through the body. Make sure your hands are underneath your shoulders, maintain neutral spine throughout and hold the position.

LEG RAISES

Lie on your back with your legs raised to the ceiling. Engage your core, maintain neutral spine and lower the legs towards the floor on the inhale. Do not allow the lower back to over arch and keep the legs as straight as possible. Exhale as you raise the legs.

PIKE — Swiss Ball

Begin in a hand plank position with your feet balanced on a swiss ball. Engage your core, draw your knees to chest and roll the ball inwards. Extend the legs as the ball rolls outwards until the body is in a straight line. To make the exercise easier place the ball on the ankles or shins.

HANGING LEG RAISES

Hang from a bar above you with an overhand grip and the shoulders retracted. Bend the legs and raise the knees towards the chest. Lower the legs slowly.

STATIC JACK — Medicine Ball

Sit upright with your knees bent then lean the body backwards and raise the feet off the floor. Hold a medicine ball in both hands with the arms slightly bent and engage the core. Rotate the torso taking the ball side to side, keep the chest lifted and navel drawn to spine.

LEG RAISES – Bench / Dumbbell 

Lie on a flat bench with your legs raised and a dumbbell held between the feet. Hold onto the bench beside your head and engage your core as you lower the legs. Maintain neutral spine and lower the legs as far as possible with slight knee flexion. Raise the legs.

PIKE — TRX

Begin in a hand plank position with your feet suspended in a TRX. Engage your core, slightly lift your hips and draw your knees to chest. Extend the legs and lower the hips until the body is in a straight line.

JACKS

Lie on the floor with the arms extended overhead. Raise the upper and lower body reaching the hands towards the toes. Keep the back neutral, the chest lifted and the legs as straight as possible. Lower under control.

PLANK – Swiss Ball

Begin in a plank position with your elbows on a swiss ball. Engage your core, maintain neutral spine and move the forearms to create circles with the ball. Repeat in the opposite direction.

PLANK – Bench / Swiss Ball

Begin in a plank position with your elbows on a swiss ball and feet raised on a box/step. Engage your core, maintain neutral spine and extend through the arms rolling the ball forwards and backwards.

LEG RAISES – Swiss Ball

Lie on your back with your legs raised to the ceiling and a swiss ball held between the feet. Engage your core, maintain neutral spine and lower the ball towards the floor. Do not allow the lower back to over arch and keep the legs as straight as possible. Raise the legs.

HANGING LEG RAISES

Hang from a bar above you with an overhand grip and the shoulders retracted. Keep the legs as straight as possible and raise the toes up towards the bar. Lower the legs slowly.

CORE — TRX

Begin sitting with your legs straight and feet suspended in the TRX a few inches off the floor. Place your hands slightly behind your hips with finger facing forward. Push through the arms and lift the hips, extending the body in a straight line. Then draw the navel to spine and pull the hips backwards through the arms as far as possible, whilst flexing the spine.