7 Minutes To A Stronger Core

by | Nov 11, 2019

Got a minute? How about seven – or something in between? This personal trainer and bona fide ab queen has the moves to sculpt your strongest core yet. Start the first 60 seconds in a high plank, then stack on the other exercises in order with each extra minute you have to sweat it out. Let it burn!

Minute 1: High Plank

This essential move lights up every muscle in your body, so it’s the must-do core workout. Start in a push-up position, hands under your shoulders, your body forming a straight line from head to heels. Brace your abs as if someone is about to punch your stomach, then squeeze your glutes and hold. Oh yeah.

Minute 2: Dead Bug

This builds stability. Lie face up, arms towards the ceiling, legs up and bent 90 degrees. Engage your abs and keep your lower back on the floor as you extend your right arm overhead and lower your left leg to the floor. Hold, then alternate.

Minute 3: Full Roll Up

Now it’s time for functional movement. Lie face up, knees bent, feet on the floor. Extend your arms forwards and draw your navel in to lift your torso one vertebra at a time. Then slowly lower until shoulder blades touch the floor. Repeat.

Minute 4: Tabletop Heel Tap

Blast those lower abs. Lie face up, legs lifted and bent 90 degrees, tailbone tucked. Slowly lower your heels to graze the floor. Pause, making sure your lower back stays on the floor, then slowly bring your knees back over hips. Keep going.

Minute 5: Hip Tip Crunch

Create top-to-bottom tension. Lie face up, legs towards the ceiling, hands behind your head. Lift your hips off the floor as you crunch from your torso. Lower hips but don’t release. Don’t stop.

Minute 6: Bicycle Crunch

Ready to get your obliques in on the action? Lie face up, hands behind your head, legs up and bent 90 degrees. Engage your abs as you extend your right leg and twist your torso left. Alternate.

Minute 7: Quadruped Plank Tap

Finish with a position change to take some pressure off your spine. Start on all fours, back neutral, then lift your knees off the floor. Slowly touch your right hand to your left knee. Alternate. All done! 

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Women Fleeing Domestic Violence Can Now Receive A One-Off Support Payment

It’s been labelled the shadow pandemic and the fact remains that for many women across Australia, domestic violence is a lived reality that doesn’t discriminate by age, occupation, or socio-economic status. Researchers have found that during Covid-19 lockdowns, there was a surge in family and domestic violence, with agencies experiencing a surge in demand as nearly half their clients reported an increase in controlling behaviours. 

As many who have lived through such turmoil and trauma can attest, the roadmap to fleeing such situations at home can be fraught with challenges and extremely difficult to navigate, particularly when such bureaucracy makes it even harder. Now, it’s been announced that women fleeing a violent relationship will be given a one-off $5,000 payment as part of a federal government trial scheme. 

Known as the “escaping violence payment scheme,” the government has set aside $144.5 million over the next two years to give women $1,500 cash, with the remainder to pay for goods and services, bond, school fees and other necessaries to establish a new safe home. UnitingCare Network will be tasked with delivering the payments while helping link women and their children with relevant community services. 

As the Daily Telegraph reports, “An analysis of domestic violence data by the Australian Bureau of Statistics shows that while it is more common for women from poorer areas, women from high socio-economic areas are not immune from experiencing partner violence.”

As Women’s Safety Minister Anne Ruston explained, the trial has been introduced with the aim to help women overcome the financial barriers that might deter them from leaving a violent relationship. “We know that financial hardship as well as economic abuse - which may involve interfering with work or controlling or withholding money - reduces women’s ability to acquire and use money and makes it difficult to leave violent relationships,” she said. 

“The payments will assist people who need financial support to leave. We know the size of the house a woman is fleeing doesn’t matter. Often she bundles the kids into the car, maybe the dog too and they leave with nothing more than the clothes on their backs.”

To be eligible for a payment, women must be facing financial stress and have some evidence of domestic violence such as a referral from a family and domestic violence service provider with a risk assessment and safety plan, or an AVO, court order or police report. As UnitingCare Australia National Director Claerwen Little said, “We believe that all people, especially women and their children, have the right to live freely and without fear, and this payment is an important step forward to ending violence against women and children.”

If you require immediate assistance, please call 000.

If you’d like to speak to someone about domestic violence, please call the 1800 

Respect hotline on 1800 737 732 or chat online. 

Under 25? You can reach Kids Helpline at 1800 55 1800 or chat online.