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


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


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



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



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

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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
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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


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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
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Exercise descriptions and demonstrations by Performance Physical Therapy and Fitness Center