Impersonal Trainers
A blog for fitness, nutrition, and motivation.Archive for Abs/Core – 42 Exercises
Cobra on Floor
1. Start by lying on your stomach with your arms at your sides.
2. Slowly raise your shoulders up off the ground by contracting your low back.
3. Return to the starting position and repeat.
Alternating Toe Touch
1. Lie back onto floor or bench with feet up into the air.
2. Head should be in a neutral position with a space between chin and chest.
3. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
4. Extend one arm and reach for the opposite foot.
5. Return to start position and repeat with other hand.
6. Remember to keep head and back in a neutral position; hyperextension or flexion may cause injury.
7. To increase resistance, hold medicine ball in hands; to decrease resistance, position hand closer towards body.
Reverse Exercise Band Woodchop on Exercise Ball
1. Start by sitting on a ball and reaching down and grabbing your band.
2. Keeping your arms straight rotate your body and raise your arms up towards the opposite shoulder.
3. Return to the starting position and repeat for the desired repetitions.
4. Complete same movement with the other side.
Single Leg Curl on Exercise Ball
1. Start by rolling face down onto the ball so that the ball is under your hips.
2. Place your hands on the ground for stability with both legs elevated off the ground.
3. Curl one leg up towards your back and then return to the starting position.
4. Repeat with the other leg.
5. To add intensity you can place an ankle weight around your legs.
Single Leg Crunch on Exercise Ball
1. Sit in upright position on an exercise ball with feet flat on floor.
2. Walk feet forward allowing ball to roll underneath body until it is positioned on lower to mid-back region.
3. Raise hips slightly to create a “table top” position parallel to floor.
4. Place hands behind head with elbows back and out of sight.
5. Head should be in a neutral position with a space between chin and chest.
6. Extend one leg straight out and off the ground.
7. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up.
8. Return to start position and repeat with the other leg off of the ground.
Single Leg Jackknife on Exercise Ball
1. Rollout on the ball until your shins are on the ball and you are forming a bridge.
2. Keeping this position, roll one knee in towards your chest.
3. Return to the starting position and repeat with the other leg.
Parallel Bar Oblique Knee Raises
1. Step up onto apparatus and place forearms into pads.
2. Grasp handles and stabilize shoulders by depressing shoulders down.
3. Slowly lift your knees up to one side as high as you can.
4. Do this by curling your mid-section from the bottom up, not simply by lifting your knees.
5. Squeeze your lower abs and obliques at the top of the movement for a one-count.
6. Slowly lower and repeat on the opposite side.
7. Remember to have your abs do the work in a slow and controlled fashion.
Side Plank Crunches
1. Place forearm right under shoulder and start in side bridge position with “stacked” feet, top arm up, and fingertips on ear.
2. While keeping hips up in bridge position, twist top elbow down and touch floor as you “crunch” core muscles.
3. Return to full starting position then repeat all repetitions on one side before changing positions.
Straight Leg Hip Thrusts
1. Lie on your back with your legs bent 90 degrees at the hip.
2. Slowly lift your hips off the floor and towards the ceiling.
3. Lower your hips to the floor and repeat for the prescribed number of repetitions.
Rollover with Exercise Ball
1) Start position: Lie with back on floor or bench with hips flexed at 90° and feet in air holding an exercise ball.
2) Position arms at sides with palms down on floor.
3) Keeping legs straight lower your legs towards the floor and then bring them up towards your head.
4) You will have to lift your glutes and lower back off the floor to accomplish this.
5) Return to start position.
6) Remember keep legs from swinging to prevent momentum throughout the exercise.
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