Core Strength Exercises

 
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Heel Taps

  • Lie face up with knees bent, arms to the side
  • Curl up slowly, tuck chin toward chest
  • Maintain the curl up position & touch one heel
  • Repeat on the other side
 
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Toe Touches

  • Lie face up, legs vertical, extend arms toward feet
  • Curl up & touch feet
  • Return shoulders to floor
  • Legs remain vertical throughout
 
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Straight leg curl up

  • Lie face up, legs straight
  • Place hands on top of thighs
  • Preset lower abdominals
  • Move chin to chest & curl forward
  • Slide hands along thighs to knee caps
  • Slowly lower to start position
  • Do not sit all the way up, emphasis on curling action of spine
 
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Curl up with rotation

  • Lie face up, legs straight
  • Place hands on top of one thigh
  • Preset lower abdominals
  • Move chin to chest & curl forward
  • Slide fingers to floor on side of one thigh
  • Slowly lower to start position & repeat on other side
  • Do not sit all the way up - emphasis on curling action of spine
 
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Abdominal crunch straight arms and legs

  • Lie face up on the floor
  • Arms extended overhead
  • Curl up & touch one hands on feet
  • Lower arms & legs slowly, repeat
 
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Back extension

  • Lie face down with arms & legs out stretched
  • Preset lower abdominals
  • Simultaneously raise arms, legs & chest off the floor
  • Rock back & forth whilst maintaining the curved posture
 
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Elbow to Knee crunches

  • Lie face up, hands behind low area of neck
  • Bend knees to 90 degrees, feet off floor
  • Curl up through the mid section & touch opposite elbow & knee
  • At the same time extend the other leg
  • Maintain the curl up position & repeat action on other side
 
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Hanging Knee Raises

  • Body weight supported by arms in Roman chair
  • Back supported
  • Bend knees, pull knees to chest
  • Lower slowly
  • Variation: Keep legs straight, flex from hips
 
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Roll out with barbell

  • Kneel facing a lightly loaded barbell
  • Arms straight, shoulder width grip on barbell
  • Roll the barbell slowly forward, until arms are outstretched
  • Push arms down to roll the barbell back to the start position
  • Maintain strong posture, pivot from the knees
 
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Lying Hip Thrusts

  • Lie face up on the floor
  • Legs straight & vertical
  • Preset lower abdominals
  • Slowly press hips & legs upward, then lower & repeat
  • Shoulders stay flat on floor throughout
 
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Mountain Climbers

  • Place both feet, toes first into foot cradles
  • Feet shoulder width
  • Begin in a plank position on hands
  • Keep feet apart during the exercise
  • Perform an alternate knee tuck action
  • Maintain strong plank position throughout
 
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Pike Fitness Ball

  • Hands on floor, feet on the ball
  • Body parallel to floor
  • With straight legs, invert torso & roll ball towards hands
  • Return slowly to start position
 
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100's 

  • Lie face up, knees & hips bent, ankles slightly above knees
  • Arms by side, tuck chin to chest & curl up
  • With shoulders off mat, extend the legs
  • Exhale in time with the bouncing action of the arms
  • Perform five small exhalations & one inhalation, then repeat
  • Maintain abdominal control & curl up position throughout
  • The term hundreds is in reference to 20 sets of 5 exhalations
 
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Plank

  • Lie face down, support body on forearms & toes
  • Ankle, hip & shoulder in alignment
  • Maintain neutral spine position
 
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Pushup with with single arm row 

  • Begin in a plank position with hands on dumbbells
  • Complete a push up
  • Pull one dumbbell to hip
  • Complete another push up
  • Pull other dumbbell to hip
  • Maintain strong plank position throughout
 
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Reverse Crunch

  • Lie face up on the floor
  • Knees bent, feet off floor
  • Lower feet toward floor
  • Pull knees toward chest
  • Upper body stays flat on floor
  • Brace abdominals throughout, prevent arching of lower back
  • Variation: Straighten legs
 
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Med Ball Twists

  • Sit, hold kettlebell close to chest
  • Lean backward with bent knees until heels clear floor
  • Maintain normal spinal curvatures
  • Rotate torso side to side, legs remain still
  • Straighten arms to increase difficulty
 
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Side Planks

  • Body supported on one side by forearm and foot
  • Ankles, hips and shoulders in alignment
  • Rest other hand on hip or hold it out to the side
  • Variation: Hip Lifts
 
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Single Leg Bridge

  • Lie on back, one knee bent, foot on the floor
  • Other leg straight, knees side by side
  • Preset lower abdominals
  • Lift hips to align with shoulders & knees
  • Keep hips square, hold position for 2-3 seconds
  • Maintain neutral spine position throughout
 
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Situp with Med ball

  • Lie on back, knees bent, feet flat on the floor
  • Hands hold medicine ball overhead
  • Crunch forward & sit upright
  • Sit tall & stretch medicine ball overhead in seated position
  • Slowly lower back to start position
 
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Standing Med Ball Rotations

  • Stand, feet shoulder width apart
  • Hold medicine ball in both hands, arms slightly bent
  • Rotate torso, position medicine ball low & to one side
  • Lift the medicine ball in a diagonal line to high above the opposite shoulder, lower the ball along the same
  • Emphasis on full torso rotation & maintaining a strong, upright posture
  • Repeat in the other direction
 
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V sit up

  • Lie face up, arms raised above head, legs straight
  • Preset lower abdominals
  • Sit up into a V position
  • Keep arms & legs straight, touch feet
  • Hold position, lower legs & torso slowly
 
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Jackknife on Fitball

  • Lie face down, hands on floor, feet on the ball
  • Body parallel to floor
  • Bring feet to buttocks, knees toward the floor
  • Extend legs to return to stat position
  • Maintain straight body position throughout
 
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Opp Arm Leg Extensions

  • Kneel with hands on floor below shoulders
  • Present lower abdominals
  • Lift alternate arm & leg while maintaining neutral spine position
  • Repeat on the other side
 
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Lunge & Rotate with Medball

  • Feet hip width apart, medicine ball held out in front of body
  • Take a large step forward, descend until leading thigh is parallel to floor
  • On descent rotate torso to the same side as the leading leg
  • Return to start position by rapidly extending leading leg & rotating torso back to neutral position
  • Variation - Substitute medicine ball for a weight plate or dumbbell
 
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Lying Opp Arm Leg Lifts

  • Lie face down, arms extended out front
  • Head remains in contact with the floor
  • Simultaneously lift opposite arm & leg
  • Hold for 2 seconds, relax slowly to floor
  • Repeat on other side