Double Crunch
Classification:
Core (body weight)
Instructions:
1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Start position: Hands behind head and knees bent at 90 degrees.
3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.
4. Return to start position.
Navagation
Abdominal Exercises
Alternating Toe Touch
Classification:
Core (body weight)
Instructions:
1. Start position: Lie back onto floor or bench with feet up into the air. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend one arm and reach for the opposite foot. Return to start position and repeat with other hand.
Ankle Wiggles
Classification:
Core (body weight)
Instructions:
1) Start position: Lie back onto floor or bench with knees bent and hands at your side. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Reach for you ankle with one hand and repeat with the other side.
3) Return to start position.
Straight Leg Obliques
Classification:
Core (body weight)
Instructions:
Starting Position: Lie on your back and raise your legs straight into the air.
Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side.
Crunch
Classification:
Core (body weight)
Instructions:
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3. Return to start position.
Full Sit Up
Classification:
Core (body weight)
Instructions:
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position.
3. Return to start position.
Situp Hold
Classification:
Core (body weight)
Instructions:
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Now hold for prescribed number of seconds.
3. Return to start position.
Pushup Superman w/ Alternating Arms
Classification:
Core (body weight)
Instructions:
Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground.
Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds.
Lying Side Crunch
Classification:
Core (body weight)
Instructions:
1) Lie with back on floor or bench with knees bent.
2) Start position: Let your knees fall to the right so that your hips are somewhat rotated.
3) Leading with the chin and left shoulder, contract abdominal muscles and raise left shoulder off floor or bench towards left knee.
4) Return to start position. Repeat with other side.
Straight Arm Hold
Classification:
Core (body weight)
Instructions:
Starting Position: Lie on your side with your right hand on the ground.
Lift yourself up to form a plank with your right arm straight and your left arm on your side.
Hold this position for the recommended number of reps.
Repeat with the other side.
Straight Arm Pushup Hold
Classification:
Core (body weight)
Instructions:
Starting Position: Start the movement in a pushup position.
Extend your arms into a pushup.
Hold that position for the prescribed number of seconds.
Superman
Classification:
Core (body weight)
Instructions:
1) Start position: Lie face down on floor with hands down at sides. You may place a rolled towel under forehead to clear face from floor.
2) Raise chest and head off floor keeping feet in contact with floor.
3) Return to start position.
4) To increase resistance, extend arms and place hands overhead.
5) Do not raise head past 8-12 inches - excessive hyperextension may cause injury. To vary exercise raise feet while raising trunk.
Hanging Hip Raise
Classification:
Core (body weight)
Instructions:
1) Grab onto bar and hang from the bar with your arms straight.
2) Start position: bring knees up with hip flexed at approximately 90°.
3) Keeping back firmly pressed against back support, slowly lower legs.
4) Return to start position.
5) Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement.
Scissor Kicks
Classification:
Core (body weight)
Instructions:
1. Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides.
2. Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.
3. Start position: Straighten both legs so that they are perpendicular to floor.
4. Slowly bring legs out away from each other and then return to side by side.
5. Return to start position and repeat.
Bridge (Plank) on elbows
Classification:
Core (body weight)
Instructions:
1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest.
2. Prop yourself up to form a bridge using your toes and forearms.
3. Maintain a flat back and do not allow your hips to sag towards the ground.
4. Hold for the required time limit or until you can no longer maintain a flat bridge.
Side Plank
Classification:
Core (body weight)
Instructions:
1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time.
2. Lower your body and repeat on the other side.
3. Remember to keep your head, neck and body in a straight line.
Belly Blaster
Classification:
Core (body weight)
Instructions:
1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes.
2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count.
3. Return to the starting and repeat for the prescribed number of repetitions.
Air Bike Crunches
Classification:
Core (body weight)
Instructions:
1. Start by lying on your back with your hands behind your back and thighs bent 90 degrees at your hip.
2. Simultaneously curl your right shoulder and left knee up towards the center of your body until your elbow and knee touch. Return to the starting position and repeat with the other side.
3. Continuously repeat this pattern for the prescribed repetitions.
Ball Transfer Crunch
Classification:
Core (body weight)
Instructions:
1. Start by lying on your back with a stability ball held between your legs and your arms directly above your head.
2. Simultaneously raise your legs with the ball and your shoulders up towards the ceiling.
3. At the top grab the ball with your arms and return to the starting position with the ball in your hands.
4. Repeat this movement and transfer the ball back to your feet.
5. Repeat for the required repetitions.
Reverse Curl
Classification:
Core (stability ball)
Instructions:
1) Start position: Lie with back on floor or bench with hips flexed at 90° and feet in air holding onto a ball. Position arms at sides with palms down on floor.
2) Leading with the heels towards the ceiling, raise glutes (butt) off floor or bench.
3) Return to start position.
4) Remember keep legs from swinging to prevent momentum throughout the exercise.
Oblique Crunch with Medicine/Stability Ball
1. Sit in upright position on flexaball with feet flat on floor. 2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor. 3. Place hands above head holding a medicine ball. Head should be in a neutral position with a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise your right shoulder up toward ceiling and bring medicine ball towards opposite hip.
Crab Walk with Bar on Ball
Classification:
Core (stability ball)
Instructions:
Lie on your back on a stability ball.
Holding a bar overhead start walking in a circular motion around the ball. While completing this walk transfer the bar to one hand and bring out to the side.
Return to the starting position and repeat with the other side.
Full Pike
Classification:
Core (stability ball)
Instructions:
Rollout on the ball until your shins are on the ball and you are forming a bridge.
Keeping this position roll your legs in towards your chest keeping your legs semi straight.
Your hips should be elevated towards the ceiling.
Return to the starting position and repeat.
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V-Up
Classification:
Core (body weight)
Instructions:
1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet.
3) Return to start position.
Prone Knee Tucks on Ball
Classification:
Core (stability ball)
Instructions:
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.
Rollout from knees
Classification:
Core (stability ball)
Instructions:
1. Start by kneeling on your knees and placing your hands on top of the ball.
2. Slowly roll the ball forward until you are unable to control your body.
3. Your hips will move slightly forward but remember to keep a solid trunk and try not to use too much of your arms.
4. Return to the starting position and repeat.
Russian Twist
1. Roll out onto ball in a supine position. The ball should be on your upper back.
2. Keeping your hips and body parallel to the floor (no sagging of the hips) rotate your shoulders to the right with your arms extended.
3. Remember to keep your trunk parallel with the floor.
Now rotate towards your left and repeat back and forth until the desired number of repetitions is met. The ball should pretty much stay in one place. Keep your body in a straight line and parallel with the floor. No sagging of the hips
