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


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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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.

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