Essential Core Exercises at Home – Part 2

Essential Core Exercises at Home – Part 2

Did you know that your core is where all movement in your body originates? Core exercises are an important part of overall fitness training that, except for the occasional sit-up or crunch, are often neglected.

For these exercises you will need a Stability Ball. These are available at most sports retailers and Department Stores and are quite inexpensive to buy.

Understanding your core: Your body’s core – the area around your trunk and pelvis – is where your center of gravity is located. A strong core gives you:

  • Increased protection and “bracing” for your back .
  • Controlled movement.
  •  A more stable center of gravity.
  •  A more stable platform for sports movements.

When you have good core stability, the muscles in your pelvis, lower back, hips and abdomen work in harmony. They provide support to your spine for just about any activity.

EXERCISE FOR YOUR CORE AT HOME PART 2
Image Exercise Sets Repetitions

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.

1 2 3

30 secs each

 
 

Oblique Curls 1. Sit in upright position on the Stability Ball 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 behind head with elbows back and out of sight. 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. 5. Return to start position and repeat with the other shoulder. 6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

 

1 2 3

20 each side per Set

 

Crunch (feet on ball) 1. Start position: Lie back onto floor or bench with knees on top of the ball 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. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

1 2 3

25 Reps per Set 

 

Prone Pull Ins on Ball Start Position: Roll out on the ball so that your shins are on the ball and you are supported by your hands in a table top position. Pull the ball using your feet towards your chest. While doing this bend your elbows in a pushup fashion. Return to starting position.

1 2 3

10 Reps per Set 

 

Low Back Extension 1. Lie face down on the Stability Ball with knees and feet on floor. 2. Flexaball placement should be at abdominal to lower chest region. 3. With hands on chest, raise trunk 4-8 inches. 4. Lower to start position. 5. To increase intensity, position ball down towards hips, feet wide with knees off floor. Hands may be placed behind head and overhead to further increase resistance. To increase stability, place feet against wall or stationary object.

 1 2 3

15 Reps per Set 

 
 

Knee Lift Lie on your back and place a Stability Ball behind your knees. Secure it with the backs of your legs and your feet. Lift your knees towards your chest and then return to the starting position.

 1 2 3

15 Reps per Set

 
 

Glute Drop 1. Assume back lying position on ball. Place hands at sides with palms down on floor. 2. Start position: Hips are close to the floor with your knees bent. 3. Raise hips off floor by pressing heels into floor. 4. Return to start position. Trainer Comments: Dont worry about the bar

 1 2 3

 15 Reps per Set

 

Lateral Crunch on ball 1. Start by lying on your side across a Stability Ball with your knees on the ground. 2. Lift your shoulders up laterally so that you perform a side crunch. 3. Return to the starting position and repeat for the required repetitions. 4. Repeat with the other side.

 

 1 2 3

15 per side per Set 

 

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