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Quick Core Abdominal Workout

Quick Core Abdominal Workout

Quick Core Abdominal Workout

  • Complete 2 sets of each exercise for 15-30 repetitions each.

Shoulder Roll Out (on knees)

Start on your knees and place your hands on the ball with your arms outstretched.
Rollout out the ball keeping your hips parallel with the rest of your body.
Return to the starting position by pulling your arms back up the ball until you are in an upright position.

Stability Ball Crunch

1. Sit in upright position on flexaball with feet flat on floor.
2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3. Place hands across your chest. Head should be in a neutral position with a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up.
5. Return to start position.
6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Arm to Leg Exchange

1) Lie back onto floor or bench with knees bent and hands straight behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2) Start position: Straighten legs and hold a stability ball between your legs.
3) Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring legs and ball towards chest. At the top position transfer the ball from your legs to your hands.
4) Return to start position and repeat in the other direction.
5) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Oblique Twists with med ball and balance

1. Sit on balance disc and balance on the disc using your abs to stabilize your body. Hold your feet a couple of inches off the ground.
2. Holding a medicine ball at chest level rotate to the right reaching the ball towards the ground to the right of you.
3. Return to the starting position and repeat to the other side.

Obliques Abdominal Workout

Obliques Abdominal Workout

Obliques Abdominal Workout

  • Complete each set in a row with minimal rest in between sets.

Oblique Crunch

1. Start by placing your left foot over your right knee and place your hands behind your head.
2. Lift your shoulders up off the ground and twist so that your right elbows tries to touch your left knee.
3. Return to the starting position and repeat according to the required repetitions.
4. Repeat with the other side.

Straight Leg Obliques

Starting Position: Lie on your back and raise your legs straight into the air.
Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side.

Full Situp with Twist

1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. As you come up twist one shoulder towards the opposite knee.
3. Return to start position and repeat with the other shoulder.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Side Plank

1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time.
2. Lower your body and repeat on the other side.
3. Remember to keep your head, neck and body in a straight line.

Weighted Russian Twist

1. Roll out onto ball in a supine position. The ball should be on your upper back.
2. Keeping your hips and body parallel to the floor (no sagging of the hips) rotate your shoulders to the right holding a dumbell with your arms extended.
3. Remember to keep your trunk parallel with the floor.
4. Now rotate towards your left and repeat back and forth until the desired number of repetitions is met. The ball should pretty much stay in one place. Keep your body in a straight line and parallel with the floor. No sagging of the hips.

You can hold a medicine ball instead

Russian Twist

1. Start by sitting on the floor with hips and knees flexed to approximately 90 degree angles.
2. Grasp a medicine ball or small dumbbell and swing it to the right and left as you keep the hips from rotating with the shoulders.
3. The arms are not perpendicular to the torso, but instead, kept low, near the thighs, as the medicine ball is swung to each side.
3. Repeat for the prescribed repetitions.

again a medicine ball will do

Oblique Curls

1. Sit in upright position on flexaball with feet flat on floor.
2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3. Place hands behind head with elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise your right shoulder up toward ceiling.
5. Return to start position and repeat with the other shoulder.
6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Squeeze, Twist and Crunch

1. Start position: Lie back onto floor or bench with legs extended and straight up squeezing a stability ball and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor and twist your shoulders leading with the right shoulder.
Return to start position and repeat with the other shoulder.

Wood Chop with band or cable

1. Start by standing parallel to the band or cable.
2. Hang onto the handle in front of your body but up above your head and over the shoulder. Keeping your arms semi straight rotate your body down and away from the band.
3. Keep your feet planted and twist from your trunk or core. Remember to keep your arms semi straight throughout the movement.
4. Return to the starting point and repeat according to the required repetitions.
5. Repeat with the other side.

killer Abdominal Workout

killer Abdominal Workout

killer Abdominal Workout

Check out some of these moves. select five different exercises and perform each one 10-20 reps for 3 sets at the end of your workout.

Crunch

1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3. Return to start position.
Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Scissor Kicks

1. Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides.
2. Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.
3. Start position: Straighten both legs so that they are perpendicular to floor.
4. Slowly bring legs out away from each other and then return to side by side.
5. Return to start position and repeat.

Oblique Crunch

1. Start by placing your left foot over your right knee and place your hands behind your head.
2. Lift your shoulders up off the ground and twist so that your right elbows tries to touch your left knee.
3. Return to the starting position and repeat according to the required repetitions.
4. Repeat with the other side.

Side Plank

1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time.
2. Lower your body and repeat on the other side.
3. Remember to keep your head, neck and body in a straight line.

V-Up

1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet.
3) Return to start position.

Full Sit Up

1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Alternating Toe Touch

1. Start position: Lie back onto floor or bench with feet up into the air. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend one arm and reach for the opposite foot. Return to start position and repeat with other hand.
Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body

Ankle Wiggles

1) Start position: Lie back onto floor or bench with knees bent and hands at your side. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Reach for you ankle with one hand and repeat with the other side.
3) Return to start position.
4) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Straight Arm Hold

Starting Position: Lie on your side with your right hand on the ground.
Lift yourself up to form a plank with your right arm straight and your left arm on your side.
Hold this position for the recommended number of reps.
Repeat with the other side.

Double Crunch

1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Start position: Hands behind head and knees bent at 90 degrees.
3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Janda Sit up

1. The performance of this exercise is done by sitting in a normal situp position feet flat on ground but vigorously tightening hamstrings and glutes.
2. This will cause the hip flexors to be inactivated in a process called reciprocal inhibition which basically means that opposite muscles to the contracted ones will relax.
3. As you begin the exercise fill your lungs with air and in a slow three to five second count ascent, slowly exhale.
4. Return to the starting position and repeat.

Leg Raise Pike

1. Start by holding a high bar with your body outstretched completely.
2. Proceed to raise your legs up and touch your feet to the bar. Keep legs as straight as possible.
3. Do not swing during this motion. Your upper body should stay relatively quiet.
4. Return to the starting position and repeat.

Plank

1. Start by placing your forearms on the ground and forming a plank with your forearms and feet.
2. Hold this position keeping your body parallel to the ground for the required time.

Straight Leg Obliques

Starting Position: Lie on your back and raise your legs straight into the air.
Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side.

Lying Side Crunch

1) Lie with back on floor or bench with knees bent.
2) Start position: Let your knees fall to the right so that your hips are somewhat rotated.
3) Leading with the chin and left shoulder, contract abdominal muscles and raise left shoulder off floor or bench towards left knee.
4) Return to start position. Repeat with other side.
5) Remember to keep head and neck in neutral position throughout movement. Do not twist excessively – elbow does not need to touch knee.

Pushup Bridge

1. Get on your knees and place hands on the ground.
2. Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line.
3. Hold for the recommended number of seconds.

Situp Hold

1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Now hold for prescribed number of seconds.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Air Bike Crunches

1. Start by lying on your back with your hands behind your back and thighs bent 90 degrees at your hip.
2. Simultaneously curl your right shoulder and left knee up towards the center of your body until your elbow and knee touch. Return to the starting position and repeat with the other side.
3. Continuously repeat this pattern for the prescribed repetitions.

Belly Blaster

1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes.
2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count.
3. Return to the starting and repeat for the prescribed number of repetitions.

Full Situp with Twist

1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. As you come up twist one shoulder towards the opposite knee.
3. Return to start position and repeat with the other shoulder.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Pushup Superman Alternating Arms

Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground.
Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds.

Straight Arm Pushup Hold

Starting Position: Start the movement in a pushup position.
Extend your arms into a pushup.
Hold that position for the prescribed number of seconds.

Flutter Kicks

1) Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides.
2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.
3) Start position: Straighten both legs so that they are perpendicular to floor.
4) Slowly lower one leg to approximately 45-90°.
5) Return to start position and repeat with other leg.

Bicycle Kicks

1. Lie on your back with your knees at chest level and your arms flat on the floor.
2. Alternate extending your legs by extending one leg out straight and as you bring it in extend the other leg out.
3. Continue to repeat this process like you are riding a bicycle until the required repetitions are completed.
4. Make sure you keep your back flat during the movement. If you are unable to keep your back flat then reduce the extension of your legs.

Bridge (Plank) on elbows

1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest.
2. Prop yourself up to form a bridge using your toes and forearms.
3. Maintain a flat back and do not allow your hips to sag towards the ground.
4. Hold for the required time limit or until you can no longer maintain a flat bridge.

Side Bridge

Start on your side and press up with your right arm.
Form a bridge with your arm extended and hold for the prescribed number of repetitions.

Hard Core Abdominal Workout

Hard Core Abdominal Workout

Hard Core Abdominal Workout

Do about 12-15 reps for 2 sets. Keep a steady pace, don’t burn through the reps.

Dumbbell Squat and Rotational Swings

1. Start position: Holding a dumbell in each hand start in squatted position with dumbells between legs.
2. Start movement by standing up and keeping arms straight rotate shoulders and trunk towards the left.
3. Return to the starting position and repeat to the other side.
4. Repeat for the prescribed number of repetitions.

Alternating Toe Touch

1. Start position: Lie back onto floor or bench with feet up into the air. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend one arm and reach for the opposite foot. Return to start position and repeat with other hand.
Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body

Ankle Wiggles

1) Start position: Lie back onto floor or bench with knees bent and hands at your side. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Reach for you ankle with one hand and repeat with the other side.
3) Return to start position.
4) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Double Crunch

1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Start position: Hands behind head and knees bent at 90 degrees.
3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

V-Up

1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet.
3) Return to start position.

Straight Leg Obliques

Starting Position: Lie on your back and raise your legs straight into the air.
Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side.

Flutter Kicks

1) Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides.
2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.
3) Start position: Straighten both legs so that they are perpendicular to floor.
4) Slowly lower one leg to approximately 45-90°.
5) Return to start position and repeat with other leg.

Scissor Kicks

1. Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides.
2. Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.
3. Start position: Straighten both legs so that they are perpendicular to floor.
4. Slowly bring legs out away from each other and then return to side by side.
5. Return to start position and repeat.

Alternating Superman

1) Lie face down on floor with arms extended overhead. You may place a rolled towel under forehead to clear face from floor.
2) Raise right arm and left leg 4-8 inches off floor.
3) Lower and raise alternate opposite arm and leg.
Remember to keep head and back in a neutral position. Shoulders and hips should remain squared throughout movement.

Pushup Superman Alternating Arms

Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground.
Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds.

Straight Arm Hold

Starting Position: Lie on your side with your right hand on the ground.
Lift yourself up to form a plank with your right arm straight and your left arm on your side.
Hold this position for the recommended number of reps.
Repeat with the other side.

Quick Core Abdominal Workout

Abdominal Workout Core With Stability Ball

Abdominal Workout Core With Stability Ball

  • Pick 4 exercises and complete 2 sets x 15-30 repetitions.
  • Complete the ab workout 3x a week.

Kneeling Shoulder Rollout

Start on your knees and place your hands on the ball with your arms outstretched.
Rollout out the ball keeping your hips parallel with the rest of your body.
Return to the starting position by pulling your arms back up the ball until you are in an upright position.

Russian Twist

1. Roll out onto ball in a supine position. The ball should be on your upper back.
2. Keeping your hips and body parallel to the floor (no sagging of the hips) rotate your shoulders to the right with your arms extended.
3. Remember to keep your trunk parallel with the floor.
Now rotate towards your left and repeat back and forth until the desired number of repetitions is met. The ball should pretty much stay in one place. Keep your body in a straight line and parallel with the floor. No sagging of the hips

Supine trunk rotation with toning bar

1. Lie on your back on a ball so that the ball is under your upper back.
2. Hold a toning bar up above your chest keeping your arms straight.
3. Holding this position rotate your shoulders and arms to the side so that your shoulders are 90 degrees to your hips.
4. Return to the starting position and repeat to the other side. Try to keep your hips facing the ceiling during the entire movement. Do not rotate your hips.

Oblique Crunch with toning bar

1) Lie with back on ball with knees bent.
2) Start position: Place toning bar across your chest.
3) Leading with the chin and right shoulder, contract abdominal muscles and raise right shoulder ball towards left knee.
4) Return to start position and repeat with other side.

Reverse Crunch with stability ball

1) Start position: Lie with back on floor with hips flexed at 90° and feet in air. Place a ball between your legs and squeeze with your lower legs.
2) Leading with the heels towards the ceiling, raise glutes (butt) off floor.
3) Return to start position.
4) Remember keep legs from swinging to prevent momentum throughout the exercise.

Leg knee drive with stability ball

1. Start by placing your hands on top of a stability ball and hold yourself in a pushup position.
2. Maintaining good balance raise your left leg up towards your chest and then return your foot to the floor.
3. Repeat with the other leg.
4. Keep your abs drawn in tight and control the leg movement.

Crunch on Ball with Bar

1) Sit in upright position on flexaball with feet flat on floor.
2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3) Place hands across your chest holding the bar. Head should be in a neutral position with a space between chin and chest.
4) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up.
5) Return to start position.
6) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Oblique Crunch with Medicine/Stability Ball

1. Sit in upright position on flexaball with feet flat on floor.
2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3. Place hands above head holding a medicine ball. Head should be in a neutral position with a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise your right shoulder up toward ceiling and bring medicine ball towards opposite hip.
5. Return to start position and repeat with the other shoulder.
6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Single Leg Alternating Pull In

Rollout on the ball until your shins are on the ball and you are forming a bridge.
Keeping this position roll one knee in towards your chest.
Return to the starting position and repeat with the other leg.

Stability Ball Pull In

1. Roll out onto ball in a prone position. The ball should be under your shins.
2. Keeping your hips and body parallel to the floor (no sagging of the hips) bring your knees in towards your chest.
3. Remember to keep your trunk parallel with the floor.
4. Now extend them back to a parallel position. Repeat until the number of repetitions is met. No sagging of the hips.

Med ball toss and crunch

1) Sit in upright position on flexaball with feet flat on floor.
2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3) Hold medicine ball above your head with your arms semi-straight.
4) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up.
Now throw the ball to your partner as you crunch up.
5) Stay up until your partner throws the ball back and then return to start position.
6) Remember to keep head and back in a neutral position.

Prone Knee Tuck on ball

1. Start in a push up position with your feet on top of a stability ball.
2. Slowly bring your knees in towards your chest and then return to the starting position.
3. When your legs are extended make sure to keep your hips parallel with your body and do not let them sag towards the ground.

Kneeling Twist on Ball with Bar

Start Position: Position yourself on the ball by placing your shins on top of the ball and balancing in this position.
Take a bar and place on your shoulders while maintaining balance.
Twist your shoulders back and forth keeping good posture.
Use the tops of your feet to help control the movement of the ball by placing them against the ball.

One Arm Bride on Ball with Reach

Starting Position: Start on your knees with one forearm on the ball.
Roll yourself out towards the ball using the one arm to support your weight until your body is semi straight.
Return to the starting position and repeat with the other arm.

Crab Walk with Bar on Ball

Lie on your back on a stability ball.
Holding a bar overhead start walking in a circular motion around the ball. While completing this walk transfer the bar to one hand and bring out to the side.
Return to the starting position and repeat with the other side.

Alternating Crunch

1) Sit in upright position on flexaball with feet flat on floor.
2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3) Place hands behind head with elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
4) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up and rotate your shoulders to the left.
5) Return to start position and repeat to the other side.
6) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Two Arm Bridge

Rollout on the ball until just your feet are on the ball and you are forming a bridge.
Keeping this position lift and hold for the prescribed number of seconds.

Elevated Feet Pushup

1) Lie face down on a ball with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2) Place hands slightly wider than shoulder width
3) Start position: Extend your arms and place feet at hip width with toes positioned onto a secure bench or chair.
4) Lower your body (legs, hips, trunk, and head).
5) Return to the start position by extending at the elbows and pushing the body up.
Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Single Leg Crunch

1. Sit in upright position on flexaball with feet flat on floor.
2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3. Place hands behind head with elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. Extend one leg straight out and off the ground.
4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up.
Return to start position and repeat with the other leg off of the ground.

Single Leg Curl ON 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 the starting position. Repeat with the other leg.
4. To add intensity you can place an ankle weight around your legs or attach your ankle to tubing or a cable.

Oblique Crunch with Ball

1) Sit in upright position on flexaball with feet flat on floor.
2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3) Place hands behind head with elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
4) Leading with the chin and chest towards the ceiling, contract the abdominal and raise right shoulder up and twist towards left knee.
5) Return to start position and repeat with the other side.

Arm Rollout on the ball

1. Start by kneeling on the ground and placing one arm on top of the ball.
2. Keeping your abs tight and body parallel roll the ball forward letting your body roll forward with it.
3. Reach a point where it is hard to maintain stability and then using just your arm bring the ball in towards your body.
4. This is a great ab exercise but remember to keep your hips parallel with your body the entire time and just use your arm to move the ball forward and backwards.

Lateral Crunch on ball

1. Start by lying on your side across a stability ball with your knees on the ground.
2. Lift your shoulders up laterally so that you perform a side crunch.
3. Return to the starting position and repeat for the required repetitions.
4. Repeat with the other side.

Lumbar Roll

Start Position: Lie on your back and place a stability ball under your calves and knees.
Let your legs fall to one side while maintaining contact with the ball.
Return to the starting position and repeat to the other side.

Side Flexion Medicine and Stability Ball

Start Position: Lie on your side on top of the stability ball and separate your legs to maintain balance.
While holding a medicine ball in front of your chest laterally flex your trunk up towards the ceiling.
Return to starting position. Complete this on both sides.

Alternating Single Leg Bridge

Rollout on the ball until just your feet are on the ball and you are forming a bridge.
Keeping this position lift one foot off of the ball and hold for 1-2 seconds.
Return to the starting position and repeat with the other leg.

Full Situp (w/ med and stability ball)

1. Sit in upright position on flexaball with feet flat on floor.
2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3. Place hands on chest and hold a medicine ball. Head should be in a neutral position with a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up to a seated position.
5. Return to start position.
6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Kneeling Balance

Start Position: Position yourself on the ball by placing your shins on top of the ball and balancing in this position.
Use the tops of your feet to help control the movement of the ball by placing them against the ball.
Hold for the prescribed number of seconds.

Reverse Hyper on Ball and Bench

1. Start position: Lie face down on bench with hips and legs off ball. Grasp underside of bench or grasp handles (if applicable). Place a dumbbell between your feet. With knees slightly bent, raise legs to parallel with the floor.
2. Return to start position.
3. Remember to keep head and back straight in a neutral position throughout movement – hyperextension may cause injury. To decrease intensity, bend knees to 90° and perform movement.

Squeeze, Twist and Crunch

1. Start position: Lie back onto floor or bench with legs extended and straight up squeezing a stability ball and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor and twist your shoulders leading with the right shoulder.
Return to start position and repeat with the other shoulder.

Back Extension on Ball

1) Lie face down on flexaball with knees and feet on floor.
2) Flexaball placement should be at abdominal to lower chest region.
3) With hands on chest, raise trunk 4-8 inches.
4) Lower to start position.
5) To increase intensity, position ball down towards hips, feet wide with knees off floor. Hands may be placed behind head and overhead to further increase resistance. To increase stability, place feet against wall or stationary object.

Supine trunk twists with kettleball

1. Lie on your back on a ball so that the ball is under your upper back.
2. Hold a kettleball up above your chest keeping your arms straight.
3. Holding this position rotate your shoulders and arms to the side so that your shoulders are 90 degrees to your hips.
4. Return to the starting position and repeat to the other side. Try to keep your hips facing the ceiling during the entire movement. Do not rotate your hips.

Supine Twist with med ball

1. Lie on your back with the ball under your upper shoulders and hold onto a medicine ball above your chest.
2. Keeping the ball in front of your chest rotate your shoulders and trunk until the ball is facing the side.
3. Try to keep your hips somewhat stable and facing the ceiling during this movement.
4. The movement should initiate from your trunk. Alternate sides until the prescribed repetitions are complete.

Abdominal Workout lowback

Abdominal Workout lowback

Complete 3 sets per exercise and 15-20 reps per set. complete 3x a week.

Stability Ball Crunch

1. Sit in upright position on flexaball with feet flat on floor.
2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3. Place hands across your chest. Head should be in a neutral position with a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up.
5. Return to start position.
6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

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