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Core and Strength Training Workouts
Workout 1
Balance on right leg for 1 minute with eyes closed. Repeat with left leg.
Ball Roll out: Start with the ball infront of you and with your hands on the ball. Now lower your body by rolling the ball out keeping your abs tight and as stabilizers so you dont fall. Once you have reached a desired stretch and extension return to the starting position by contracting your abdominals. 3 x 15 of these.
Wide stance squats: Take a wide stance with toes pointing out while holding a dumbbell with both hands (or just do the squats without a dumbell). While keping your back straight and head up, bend at the knees until your thighs are parallel with the floor or the dumbbell is just above the floor and not touching it. Reverse the order to bring your body back up. 3 x 10 of these.
3 x 10 push-ups
Twisting Crunches : Start with lying on your back with your knees at a ninety degree angle and your hands by your side or behind your head for support. Now slowly lift your torso in a diagonal fashion (bring a shoulder towards the opposite knee). Keep your head and spine straightly aligned. Slowly return to the starting position without releasing tension on your abdominals. Repeat on other side. 3 x 20 of these.
1 minute plank on floor
Balance on right leg. Lift left leg in front of you, then extend the leg behind you, then repeat. 30 on each leg.
3 x 10 push-ups on the stability ball. Feet on the ball.
Pelvic Thrust Raises: Start by lying down on a mat and raising your legs to 90 degrees. Now with your arms at your side raise your pelvis up off the floor while trying to keep your legs perfectly vertical. This is a difficult exercise to perform properly but do your best. If you aren't sure how to do it, then ask me.
1 minute plank on the stability ball
2 x 50 crunches on the stability ball.
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