Core Strength Exercises

"Perform Core Strength Exercises to develop a strong core, using the following exercises."

1. Back Extension
2. Ball Crunch
3. Reverse Crunch
4. Cable Rotation

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Back Extension

Preparation :

• Lie face down on a back extension bench.
• Cross arms over your chest.

Movement :

• Draw in your belly button, contract your glutes and pinch shoulder blades together.
• Raise your upper body to a neutral position. (Note don't come up too far and arch your back.)
• Slowly lower and repeat.

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Preparation :

• Lie face up on a stability ball, bend your knees, feet flat on the ground and pointing straight ahead, place your hands behind your ears.

Movement :

• Draw in your belly button.

• tuck chin and crunch upper body up and shoulders off the ball while keeping your belly button drawn in and slowly lower and repeat.

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Preparation :

• Lie face up on the floor or on a bench,
• Place your arms behind your head, or holding on to bench.
• Bend your knees with feet in the air at a 90 degree angle.

Movement :

• Draw your belly button in and lift your hips off the floor or bench and bring knees to chest.
• Slowly lower hips back down to the floor and repeat.

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Preparation :

• Stand at a cable machine with feet shoulder width apart.
• Hold a cable with both hands.

Movement :

• Draw in your belly belly button.
• Pinch your shoulder blades together and rotate at the hips.
• Hold for 2 seconds and slowly return and repeat.

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