Note: This is a Level 3 Core Workout Routine. You can incorporate these exercises into your workout plan to improve strength and stability. Enjoy! To print a copy of the workout left click on workout and select print.
Level 3 Core Workout Routine
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 Prone Knee Tucks on Ball 1. Start by placing your legs on top of a stability ball and your hands on the ground to form a plank position. 2. Drive your knees in towards your chest bringing the ball with you. 3. Return to the starting position and repeat. Keep your abs tight and your hips parallel with your body. Trainer's comments: |
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 Supine trunk rotation with toning bar 1. Lie on your back on a ball so that the ball is under your upper back. 2. Hold a toning bar up above your chest keeping your arms straight. 3. Holding this position rotate your shoulders and arms to the side so that your shoulders are 90 degrees to your hips. 4. Return to the starting position and repeat to the other side. Try to keep your hips facing the ceiling during the entire movement. Do not rotate your hips. Trainer's comments: |
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 Hip Bridge on Ball 1) Assume back lying position on floor. Place hands at sides with palms down on floor. 2) Start position: Place heels on top of Flexaball with knees slightly bent. 3) Raise hips off floor by pressing heels into ball. 4) Return to start position. 5) To increase difficulty, raise and extend arms above chest. Trainer's comments: |
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 Diagonal Woodchops 1. Starting Position: Stand on both legs and your arms are extended holding the medicine ball up and to your right. 2. Bring medicine ball down in a wood chopping motion towards your left foot. 3. During this motion rotate your trunk. Repeat this motion for the desired repetitions and then repeat in the opposite direction. Trainer's comments: |
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 Elbow Bridge Starting Position: Place forearms and elbows on the ball and form a plank or bridge position. Hold for the prescribed number of seconds. You should feel your abdominals working during this exercise. Trainer's comments: |
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 Lower Abs In and Out Sit in a seated position and place a stability ball between your legs. Straighten your legs and then bring your knees to your chest and lift the ball off the floor. Return to the starting position. Trainer's comments: |
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