Melissa Bray-Spicer is the club leisure manager at Audley Stanbirdge Earls. Here she shares some core exercises to try at home.
Exercise 1: The Plank
This exercise focusses on all groups of the abdominals and also your erector spinae (a group of muscles along the spine) and these are key to help keep yourself balanced through everyday routines.
Hold the plank for 30 seconds and repeat 3-4 times. If you cannot hold this for 30 seconds, work yourself up to it with 5-10 second intervals.
Exercise 2: Back extension
This exercise focuses on the lower back and a little bit of the glutes. A lot of lower back pain is due to weakness of the erector spinae, this exercise will help to improve the strength in your back.
Lift up for three seconds, hold for two seconds and release for two seconds. Repeat this exercise for 12 repetitions and rest for 45 seconds. Complete this three-four times.
Exercise 3: Crunches
This exercise is for the abdominals, the tempo of this exercise is three seconds up, one second hold and then two seconds on the way back down. Remember to always keep your exercises controlled. Repeat this for 12 repetitions, then rest for 45 seconds. Repeat this three-four times.
If you are feeling comfortable with the crunches and want to progress to the next stage of this exercise, see below:
We recently interviewed Melissa about her role as Audley club leisure manager