Build your core for better croquet balance

Struggling with balance in croquet? Build your core!

Feel wobbly during your swing? A stronger core can make a HUGE difference in croquet! Integrate this routine 2-3 times per week (non-consecutive days!) for better stability.

## Step 1: Warm-up (5-10 mins) – don't skip!

Get the blood flowing: light jog/walk, gentle jumping jacks. Loosen up: leg swings, torso twists, arm circles (10-15 reps each).

## Step 2: Core and balance workout (20-30 mins)

Plank: Stabilise your core. Hold a straight line, elbows under shoulders. Goal: 30-60 seconds, 2-3 sets. Bird-dog: For coordination and stability. Extend opposite arm/leg, keep hips square. Goal: 10-12 reps per side, 2-3 sets. Walking lunges: Dynamic balance and leg strength. Keep torso upright! Goal: 10-12 lunges per leg, 2-3 sets. Single-leg stance: Improve that static balance. Stand tall on one leg. Goal: 30-60 seconds per leg, 2-3 sets. Side plank:* Target those side core muscles (obliques)! Goal: 20-45 seconds per side, 2 sets.

(Got bands? Add Pallof press for anti-rotation!)

## Step 3: Cool-down and stretch (5-10 mins)

* Hold each stretch 20-30 seconds: knee-to-chest, lower back rotation, hamstring and quad stretches.

## Important

Focus on quality movement. Stop if you feel sharp pain. Start with shorter holds and fewer reps, and build up! Always consult a pro if you have health concerns.

Tag a croquet buddy who needs this! Let's get balanced!