Abdominal and Core Exercises

Helpful Tips:

• Keep your back in a neutral position (maintaining the normal S curve of your spine)

• Shoulders down and back, big chest

• Arms position varies with ability level, the closer the arms are to your waist the easier it is. The closer your arms are to the top of your head the more difficult it is.

• Rise up leading with your chest , avoid curling up

• Do not swing the ball up keep it in a fixed position through out the exercise

• Keep Breathing!

Helpful Tips:

• Keep breathing during this exercise!

• Reach up with your hand and shoulder toward your opposite foot.

• You will be raising your foot at the same time.

• Make sure your shoulder leaves the ground as you reach for that foot.

• Lower your hand and foot until both have returned to the ground then repeat with the opposite and and foot

• Make this a controlled motion, if you need to rapidly fling yourself forward you should choose a different exercise such as a crunch.

Helpful Tips:

• Start in a pushup position with your feet on the ball

• Keep your core tight

• Your back flat and spine in a neutral position

• While your torso is stationary pull your knees toward your chest

• Then extend your legs slowly moving the ball back

( you can use a plate, dumbbell or Med Ball)

Helpful Tips:

• Keep your back in a neutral position (maintaining the normal S curve of your spine)

• Shoulders down and back, big chest

• Hold the ball close to the chest and try and keep the elbows up

• Rotate at the waist

• Rotate your shoulders not the ball.

• Avoid curling up

• You can start with your knees bend and feet on the ground then work up to picking your feet off the ground

• For advanced exercises you can straighten your legs and keep them elevated above the ground. rotating slow and controlled with a pause each time you return to looking straight ahead.

Helpful Tips:

• Keep your back in a neutral position (maintaining the normal S curve of your spine)

• Shoulders down and back, big chest

• Arms position varies with ability level, the closer the arms are to your waist the easier it is. The closer your arms are to the top of your head the more difficult it is.

• Rotate at the hips, leading with your chest as you rise up to an approximate 45 degree angle.

• Avoid curling up

• Do not let the ball roll.

• Do not bounce off the ball.

Helpful Tips:

• Keep your back in a neutral position (maintaining the normal S curve of your spine)

• Shoulders down and back, big chest

• Arms position varies with ability level, the closer the arms are to your waist the easier it is. The closer your arms are to the top of your head the more difficult it is.

• Rotate at the hips, leading with your chest as you rise up aiming for your opposite knee.

• Avoid curling up

• Do not let the ball roll.

• Do not bounce off the ball.

Helpful Tips:

• Start with your feet in the air, trying to keep your legs as straight as possible

• Reach up with your hand above your shoulders

• Get your shoulders off the ground

• Lower yourself slow and controlled

• To increase the intensity add weight by holding an object, keep the object over your shoulders the whole time.

Helpful Tips:

• Keep your core tight

• Your back flat and spine in a neutral position

• While your torso is stationary raise you leg behind you

• Raise your leg as far as you can without changing your torso position

• Alternate leg raises until you complete the set

Helpful Tips:

• keep your core tight