10-Day Core Four Challenge

Situp Free Spirited Sisters

Who’s ready to strengthen their core? Us! And we hope you can join in too! This 10-Day challenge is really easy to fit in to your schedule, starting with a couple of minutes a day and building up reps until Day 10. There are 4 exercises that are all floor-based so you can do them lying down! Get your bestie or partner to do it with you. Set an alert on your phone at a suitable time each day to drop and do your core exercises. You will be so glad you did! Let’s get stronger together and take on the rest of the day with gusto.

The exercises

Sit-up Clap

Sit-up claps Free Spirited SistersLay flat on your back with your hands behind your head.

Bend your knees with your feet on the floor below your glutes.

Engage your core and pull your left knee up while reaching forward to clap underneath it.

Switch sides and repeat.



Scissors Free Spirited SistersLay flat on your back with your arms by your side and palms to floor.

Engage your core and bring your legs slightly off the floor, while pressing your lower back into the floor.

Bring your left leg up as straight as you can, while keeping the right leg stretched out.

Lift the right leg up as you lower the left leg down to just above the floor.


Scissor Crossovers

Scissor crossovers Free Spirited SistersIn the same starting position as scissors, lift the legs just above the ground.

Spread the legs apart as far as you can then cross the left leg over the right in the midline.

Alternate legs.



Half boat Free Spirited SistersSit on the floor with knees bent and feet flat on the ground.

Lean back slightly, engage your core and lift your feet off the floor until your knees are at 90 degrees.

Make sure you keep your back straight and reach forward with your arms. Hold.


The Challenge

Core Four Challenge Free Spirited Sisters