A defined core starts in the kitchen but gets strengthened in the gym so don't neglect your core<br /><br />8-12 reps x 4 sets<br /><br />1. Legs weighted hollow body weighted crunches<br /><br />2. Plate hold side plank dips<br /><br />3. Plate lateral hold pike ups<br /><br />4. Hollow body weighted side to side reaches
