Core Exercises-Beginner

Plank

How to:

Lie face down on mat resting on the forearms, palms flat on the floor.
Push off the floor, raising up onto toes and resting on the elbows.
Keep your back flat, in a straight line from head to heels.
Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

Abdominal crunch

Abdominal crunches are a classic core exercise:

Lie on your back and place your feet on a wall so that your knees and hips are bent at 90-degree angles. Tighten your abdominal muscles.
Raise your head and shoulders off the floor. To avoid straining your neck, cross your arms on your chest rather than locking them behind your head. Hold for three deep breaths.
Return to the start position and repeat.

Bridge

To work various core muscles in combination, try a bridge:

Lie on your back with your knees bent (A). Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles.
Raise your hips off the floor until your hips are aligned with your knees and shoulders (B). Hold for three deep breaths.
Return to the start position and repeat

 

Core Exercises-Advanced

Oblique Plank Crunch

Steps: Go into a full plank on your forearms Bring your Right knee and try to touch the back side of your right arm (triceps area) and then back Bring your Left knee and try to touch the back side of your left arm (triceps area) and then back Do 3 sets of 30 reps/side (a total of 60 reps/set) Count your repetitions underneath your breath so are constantly having air exchange.

Balanced Crunch with Hip Flexion

Targets: Abdominal Muscles, Core Muscles (TA)

Targets: Abdominal Muscles, Core Muscles (TA)

Steps: Start out by sitting on your bottom with your legs slightly bent in front of you. Bend your legs so they are at a 45 degree angle and lift them off the ground. With your Left Hand Touch your Right Toe and then alternate to the other side With your Right Hand Touch your Left Toe and then alternate to the other side Do 3 sets of 30 reps/side (a total of 60 reps/set) Count your repetitions underneath

Stability Ball Crunch with 10lb ball

Targets: Abdominal Muscles, Core Muscles

Targets: Abdominal Muscles, TA Muscles, Triceps (Isometric), Lower Leg Muscles (for Stability)(TA)

Steps:Roll your back on the stability so that your lower back is in the middle portion of the ball. If this hurts your lower back or makes it tight, you can lower it down further until it feels comfortable. Place the 10 lb (or less) behind your neck and support it with your hands so it is nice and comfortable. Do a small abdominal crunch so that it flexes enough to activate the abdominal/core muscles, but do not come all the way up. You only need a small amount of flexion in this abdominal area and then release & repeat. Do 3 sets of 30 reps (a total of 60 reps/set) Count your repetitions underneath your breath so are constantly having air exchange.