Core Exercises

	Core Exercises

Chops
Lifts
Planks
Side Planks
Trunk Twists
Trunk Twists (Advanced)
Single Leg Reach
Single Leg Extension
Superman

Chops
secure band with door jam strap start with body squared, legs hip width apart, both hands on band using torso, twist downward in a diagonal motion slowly return to start position do 2 sets of 15-20 reps, both sides * make sure to use torso for this exercise, not just the arms To Top

Lifts
secure band with door jam strap start with body squared, legs hip width apart, both hands on band using torso, twist upward in a diagonal motion slowly return to start position do 2 sets of 15-20 reps, both sides * make sure to use torso for this exercise, not just the arms To Top

Planks
lying face down, elbows positioned directly under shoulders holding body strong, lift up to rest on toes and elbows hold for 10-30 seconds, do not hold breath return to start position repeat 3-5 times *to make this more challenging, hold position for up to 1 minute To Top

Side Planks
lying on side, elbow positioned directly under shoulder holding body strong, lift hips so body in line (shoulders, hips, knees ankles) hold for 10-30 seconds, do not hold breath return to start position repeat 3-5 times on each side *to make this more challenging, hold position for up to 1 minute To Top

Trunk Twists
lying on back, knees bent at 90 degrees, arms to sides, strong abs/back keeping knees together, drop both legs to one side in a slow and controlled manner return to start then repeat on opposite side do 2 sets of 10-15 on each side *try not to use arms for balance, do not hold breath To Top

Trunk Twists (Advanced)
lying on back, knees bent at 90 degree angle, arms over head holding weight, strong abs/back keeping knees together, drop both legs to one side in a slow and controlled manner while dropping arms to opposite side return to start then repeat on opposite side do 2 sets of 10-15 on each side * do this slow and controlled, do not hold breath
To Top

Single Leg Reach
lying on back, knees bent at 90 degrees, arms to side while keeping back flat, abs strong, reach outward with one leg while exhaling slowly return to start, inhale repeat with other leg do 2 sets of 10-15 on each side * do this slow and controlled, do not hold breath
To Top

Single Leg Extension
lying on stomach, arms to side for comfort, roll a towel to rest forehead keeping abs strong, and legs straight, life one leg slowly making sure not to lift hips off surface slowly return to start, repeat on other side do 2 sets of 10-15 on each side * do this slow and controlled, do not hold breath
To Top

Superman
lying on stomach, arms straight out to sides simultaneously lift arms and legs slowly lower to start position do 2 sets of 10-15 * do this slow and controlled, do not hold breath
To Top

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Exercise descriptions and demonstrations by Performance Physical Therapy and Fitness Center