Core Strengthening Exercises

Body Squats Instruction: Bend the knees, allowing the body to sink towards the ground as if sitting in a chair, not further than with the thighs parallel to the floor.
Dynamic plank Instruction: From a starting position with the forearms to the ground and the body in a straight line, move the hips down and up, holding at each position for a few seconds.
Dynamic bridge Instruction: Leaning on hands and heels, move the hips up and down, holding at each position for a few seconds.
Side bridge Instruction: Leaning on left forearm and outside of the foot, move the hips up, holding for a few seconds, and down, holding for a few seconds. Change position to right forearm and repeat the exercise.
Example of a training schedule (every second or third day):
Week	Frequency	Body squats	Dynamic plank	Dynamic bridge	Side bridge
1	2x	3 x 5 reps	3 x 3 reps	3 x 3 reps	2* x 3 x 3 reps
2	2x	3 x 8 reps	3 x 4 reps	3 x 4 reps	2* x 3 x 4 reps
3	3x	3 x 12 reps	3 x 5 reps	3 x 5 reps	2* x 3 x 5 reps
4	3x	3 x 15 reps	3 x 6 reps	3 x 6 reps	2* x 3 x 6 reps
* 1x left, 1x right