Repeat the same 15 times, four sets each side, as slow as possible.If your fitness dream is to get a ripped, strong and athletic core, then this core blaster workout is designed just for you. Prasad shows core workout steps to Vaania Ecofriendly Pvc Flooring Suppliers Perform these hard core exercises with the help of a fitness trainer and make sure you do a proper warm-up.Note: Squeeze your glutes and abdominal muscles throughout the movement.Keep both your hands on the floor in a push-up position. You can do these exercises thrice a week.The writer is master trainer, Zen Sports and Fitness. Adjust the weight and medicine ball according to your strength, and focus on keeping a proper form instead of doing more repetitions or using more weights.Elbow roll on a Swiss ballPlace your elbow on a Swiss ball and keep your feet shoulder-width apart, as though you are in a regular plank. Make sure ankles are parallel to the floor throughout the exercise. Now slowly roll the Swiss ball about 4-5 inches forward and backward, using your elbow.Keep weighted plate on your back. Make sure your glutes and naval are squeezed throughout the movement.Continue to roll the ball for 30-45 seconds of four sets.Repeat the same 15 times and switch to the other side and perform the same for 15 more repetitions. Don't turn your lower body.Brace your core.Note: Perform four sets of 15 repetitions on each side.

Squeeze the stomach and lift your ankle with a bent knee.Pause for two seconds at the top most position and back to the original position and stay for two seconds. Don't allow your abdomen to sag.Slowly twist your upper body to the left side, till your elbow touches the floor and back to the starting position.Bring the ball next to your left knee in a squatting position.Now, slowly twist your upper body to the right, till your elbow touches the floor and back to the starting position. Use your abdominal muscles to roll the Swiss ball using your elbows. Exhale while twisting towards left and right sides.Medicine ball lateral throwsGrab a medicine ball and stand with your feet shoulder-width apart, legs next to the wall.Place both your feet about shoulder-width apart on the medium size Swiss ball.Oblique crunch with medicine ballLie on your back in a bent knee position, placing the medicine ball on your ankles. Maintain a proper rhythmic motion.Keep your hand behind your head, and lift your upper body about 30 degrees.Note: Tuck your tummy in throughout the movement.Weighted jacket pikeWear a weighted jacket of 4-5 kg.Slowly pull the Swiss ball towards your arms while raising your hip upwards. Exhale though throwing movement.Squeeze your abs and throw the ball laterally towards the wall. Maintain a proper rhythmic movement.When the ball bounces back, hold with both hands and squat down to starting position. Make sure to use only abdominal muscles whenever you throw and catch the ball. Use your abdomen muscles for each and every repetition..Repeat the same for 15 times of four sets. Keep your elbows about 45 degree angle.