These core strength core movements are designed to take your core strength to the next level. They'll have a positive effect on posture, strength and sports performance.

Last week's article looked at beginning core exercises, today we're going to look at movements for the more advanced exerciser. Let's get right to it, shall we.

Unilateral Isometric Hip Flexion

1. Laying on your back, with knees bent feet flat on floor.

2. Straighten arms and place them on right knee, resist knee with arms.

3. Hold resistance for 5 to 10 seconds and release.

4. After 5 to 10 repetitions repeat sequence on left leg.

Note: This can be done with both legs simultaneously.

Straight Leg Raise

1. Lying on your back with knees bent and feet off floor.

2. Straighten leg, keeping abs tight and hold 5 to 10 seconds.

3. After 5 to 10 repetitions repeat sequence on opposite leg.

Lower Lift

1. Lying on back with legs straight up and heels touching.

2. Place hands behind head and lift head and upper torso.

3. Exhale as you lower legs to 45 degrees.

4. Inhale as you return legs to starting position.

Note: Keep head and torso up and lower back flat to floor.

Jack Knife Sit-up

1. Lying on floor with arms at sides.

2. With abs tightened, simultaneously raise upper body and legs attempting to touch feet.

3. Lower legs and body back to floor and repeat for 10 to 15 repetitions.

Note: This exercise may be done by raising legs alternately.

Crisscross

1. Lying on back, legs bent feet off the floor and hands behind head.

2. Lift upper torso and twist alternately left elbow to right knee and right elbow to left knee.

3. Repeat for 15 to 25 repetitions per side.

Note: remember to keep back flat to floor.

Side Bends

1. Lying on side, with elbow touching floor.

2. Lift hips until body is straight line from shoulders to feet

3. Lower hips to floor and repeat for 10 to 12 repetitions.

4. Turn to other side and repeat sequence.

Note: Be sure to keep shoulders perpendicular to floor.

Standing Lateral Bends

1. While standing straight up with hands overhead.

2. Bend from waist to right side (gently) and back to start position.

3. Repeat for 10 to 12 repetitions and then do the same on left side.

Until next week:

"It is possible to fail in many ways...while to succeed is possible only in one way." -Arestotle