Gone are the days when we had players like Inzi and Ranatunga. Excellent batsmen but wouldn't survive the fast-paced environment of cricket today.

How often do you see a batsman’s stance in a T20 and wonder just how has he managed to pull off that shot? How do batsmen clear the rope despite looking totally off balance having misjudged the line and length? We're going to help answer these questions below.

A stronger core helps you stay in place a split second longer when you’ve been tricked with a knuckle-ball. Or when your feet are way too far apart. A strong core can help when the weight transfer from the feet does not occur effectively.

Core strength is not everything, but it can be the difference between being caught at the boundary, and the six that just about got past the fielder.

We've have chosen 2 different exercises that can be done to improve your core strength. We have intentionally chosen exercises that are very simple, they can be done by anyone, anywhere and no equipment is needed here.

Rotating Leg Raises:

Rotating leg raises are a great exercise for the obliques. The obliques are the muscles located on the side of the abs. Strengthening the obliques will come in handy particularly when it comes to playing shots across the body, notably the pull, the hook, and the sweep. If you’re the risky type, then even the reverse sweep!

  • Begin by lying flat on your back, with your arms stretched out; hold both legs up to the ceiling.
  • Then proceed to move your legs in a circular motion. Drop them down towards the right, move them sideways across the body to the left and then back up again, into the starting position.
Repeat this movement for 1 minute before taking a short 15-second break. Try and do sets of 3 with this exercise.

To modify, keep your head to the mat, place your hands under your pelvis to support your back, and/or bend your knees slightly. When just starting off it also helps to lengthen your legs as you move and keep them light and lifted out from the hip socket.

Flutter Kicks:

Flutter kicks are a great exercise to improve the overall strength of the abs muscles. They are also great in helping cutting belly fat. This exercise is one of the easiest and least complicated to execute.

  • Lie flat on your back, with your hands tucked in just above your glutes to help maintain balance.
  • Proceed to lift your legs off the floor one at a time. Ensure that your abs are tightened while you do this. We do not want to put pressure on the lower back during this exercise. If you are not feeling stress in your abs, stop and try and reset.
  • This exercise directly hits the middle and lower abs, along with glutes, hip flexors, adductors and quads.

Also breathing is really important!

For a warm-up you can do 2 sets of 10 reps each with a 15 second break but to level up to a higher intensity routine you can do 3 sets of 12-15 reps.

To further improve your form and execute an effective workout session, make sure you’re mindful of the following.

  • Raise your head little higher above the ground.
  • Adjust your hands to find a sweet spot for your comfort.
  • Tighten your abs.
  • Place a yoga mat underneath
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