For athletes, a tremendous amount of power and strength comes from the core and torso. A strong core will also enhances balance, posture, and can prevent injuries. These are three components desperately needed by all athletes.

Strengthen your core with these three movements at the end of your workout:

1. Extended Plank

3 sets until failure

· Get into the pushup position, but this time place your weight on your hands and position them a few inches (6-8 inches) in front of your shoulder. The further your hands are in front of you’re the harder this exercise becomes.

· Your body should form a straight line from your shoulder to your ankles.

· Brace your core and squeeze your glutes.

· Hold this position until failure while breathing deeply.

2. Waiter Walk

2 sets of 20-30 yards each arm

· Stand as erect as possible throughout the duration of the exercise.

· Walk the prescribed distance while continuing to stand tall (chest up without leaning to either side).

· Make sure to do equal distance to each side of the body.

3. Star Side Plank

3 sets until failure

· Start by lying on your side with your feet stacked on top of each other

· Place your hand into the ground and prop your body up while straightening your arm.

· Separate your feet and lift your other hand straight into the air. Your body should form the shape of a star.

· Contract your abs and continue your breathing and hold this position until failure.