Workouts | Core-Strength Workout
Dynamic Stretching | Core-Strength Workout

Exercise 1: Crunches
(with feet on a bed or couch or on an exercise ball)

Start Position
Lie down on your back. Place your heels up on the bed or couch or on an exercise ball and really dig them in. You will feel your abs tightening. Your knees should be bent at a 90-degree angle. Cross your hands behind your head.

Movement
Tighten your abdominal muscles and roll your upper torso upwards. As you do this, your face should be moving towards your knees. Try to generate most of the movement with your upper stomach muscles.

Roll back down slowly. Repeat 20 times.

Exercise 2: Back Extensions
(over a footstool or exercise ball)

Start Position
Lie face down over a footstool with a clump of pillows or cushions under your lower stomach. (Or use an exercise ball on the floor.) Plant your feet solidly on the floor and extend your legs so that they are rigid. Cross your arms behind your head.

Movement
Tighten your abdominal muscles and extend upwards using your lower back muscles. Your back should move from a rolled position to a slightly arched position. As you do this, keep your hands clasped behind your head, and your head and neck firm.

Roll back down slowly. Repeat 12 times.

Exercise 3: Superman on Elbows

Start Position
Start in a push up position with your hands clasped together and your elbows to each side in a “vee” position about 6” apart. Try to keep the shoulder blades together with no curve.

Movement
Flex your abdominal muscles. Keep your back straight and your hips up.

Hold this position for 1 minute. Repetitions: 45 seconds

To make this even more challenging, try to keep moving your elbows out 2 inches every 15 seconds. You body should be shaking on this one. If not, then move your hips up a bit.

Exercise 4: V-Ups
(with large ball or large pillow)

Start Position
Lie flat on your back with your arms extended past your head and on the floor. Place a large pillow or an exercise ball (o a very large ball) between your arms. Hold the object together with your forearms, not your hands.

Movement
Slowly bring your arms and your legs up and together creating a ‘V’ with your body. Keep your arms and legs fully extended. Transfer the ball to between your legs (this takes a little coordination) and slowly bring your legs and arms back to the original starting position. Always bring your arms and your legs up together.

Bring the ball or object up in your legs and transfer the object to your arms.

Arms to legs and legs to arms count as one repetition. Repeat 5 times.

(Work on these! They will get easier.)

Exercise 5: Deep Push-ups
(with feet on bed, couch or exercise ball)

Start Position
Start in push-up position with your shins on a Bed, Couch or exercise ball. Tighten your lower abdominal muscles, keep your back straight, especially ay your upper back. Do not bow your head down!

Movement
Slowly begin a downward push-up movement, and when you reach near the floor hold the position for a moment and slowly return to the original position.

Repeat 5-10 times.

Exercise 6: Supine Hip Extension
(on couch, bed or exercise ball)

Start Position
Lie on your back with your arms extended on the floor at a right angle to your body. Place your feet flat on a couch, a bed or an exercise ball so that your knees are at a 90 degree angle to your hips.

Movement
Keep your lower abdominal muscles firms as you fully extend your hips upward. Hold the position with your feet remaining flat for a moment then slowly return to the starting position.

Repeat 10 times.

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