Table 1. The details of the core training program for 8 weeks. Exercises Progression of Exercises Variation Intensity Variation Intensity Variation Intensity Variation Intensity Week 1-2 Week 3-4 Week 5-6 Week 7-8 Plank Static Plank 30s x 3sets Alternative Arms Extension 40s x 3sets Alternative Legs Extension, Elbows on balance pad 45s x 3sets Alternative Arms and Legs Extension, Elbows on balance pad 60s x 3sets Bird Dog With Hip Extension 30s x 3 sets With Arms Extension 30s x 3 sets With both Arms and Hip Extension 40s x 3sets With Arms and Hip Extensions and Arms on Balance Pad 45s x 3sets Dead Bug With Hands and Legs movement 30s x 3sets With Legs extension and Hands hold with elastic bands in tension 40s x 3sets With Legs Extension only and Hands hold with elastic bands in tension 45s x 3sets Both Hands and Legs Movement with Elastic Band 45s x 3sets Back Extension Hold 30s x 3 sets Arms Extension 40s x 3 sets Legs Kicking 40s x 3sets Alternative Arms and Legs Movements 45s x 3sets Pallof Press Pallof Press Hold with elastic band 20s x 3sets x 2 sides Pallof Press Hold with elastic band 30s x 3sets x 2 sides Pallof Press with Elbow Extensions 30s x 3sets x 2 sides Pallof Press with Elbow Extensions 35s x 3sets x 2 sides Squat Squat with elastic band 40s x 3 sets Squat with elastic band 45s x 3sets Squat with arms hold with elastic band 60s x 3 sets Overhead squat with arms extension with elastic band 60s x 3sets