“Perform Core Strength Exercises to develop a strong core, using the following exercises.”
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.
Ball Crunch
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.
Reverse Crunch
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.
Cable Rotation
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.