Abs and Core Stability

6
Steps

Abs and Core Stability
Abs and Core Stability

Muscle Group:

Rectus Abdominus, Transverse Abdominus

Categories:

,

Equipment:

Exercise

Feet shoulder width apart and by bending and twisting from the core/hips you will hold your medicine ball at your bottom-left. Your right heel may naturally lift of the floor and this is fine; then stand and turn from the core bring the medicine ball up to your top-right. Keep your core gripped in and activated. Repeat on the other side of the body. 

Make it Harder: Use more resistance and full range of movementMake it Easier: Reduce or use no resistance

12 REPS EACH SIDE

Take a wide grip of the pull up bar using a overhand grip. Allow your bodyweight to hang neutral from the bar with your chin tucked in, feet side by side, and core engaged. Raise your knees in front of you up to your chest whilst hanging. Then lower your knees under control.

Make it Harder: Perform exercise with legs extended and toes raising up towards shoulder heightKeep it Easy: Perform exercise with back against the wall to provide more support and leverage

10-20 REPS

Body Parts Worked

ABDOMINALS:

OBLIQUES:

Lie back on the floor, relax your neck/shoulders, keep your hands at the side of your head and elbows high. Grip your core muscles and drive one elbow over to your opposing knee. Repeat this exercise on the alternate side of the body.

Make it Harder: Reduce speed of the movementMake it Easier: Bring opposite knee off the floor to meet your opposite elbow half-way

45 SECONDS

Seated upright on the floor with legs infront of you and bend at the knees. When you have seated yourself comfortable, lean back 45 degree, lift your chest and re-engage your core muscles. Turn your upper body over towards the outside of your hips and pick up the medicine ball.Control the movement and turn your entire upper body over to the other side of your hips whilst lifting the medicine ball. Focus your mind towards using your core muscles and not your shoulders. The medicine ball should not touch the floor or your stomach during the exercise.

Make it Harder: Lift your feet off the floor 2-4 inches and ensure you keep them stable throughout the exerciseKeep it Easy: Perform exercise with any resistance and bring your posture more upright whilst seated.

45 SECONDS, 3 SETS

Place your feet in the suspension trainer whilst in the prone position. Put your hands shoulder width apart on the floor, engage your core muscles and lift hips off the floor into the plank position. Hold a rigid posture whilst maintaining a neutral spine. If you prefer to perform the exercise on your elbows then I recommend you grab an exercise mat for your forearms.Lift your hips up in the air, draw your abs in, and move your knees into your chest and control the movement as you return to the starting position.

Make it Harder: Walk your hands forward while your feet are hooked in the TRX. This creates a more challenging “pendulum effect” on the core musclesKeep it Easy: Perform exercise single legged.

15-25 REPS, OR 60 SECONDS

How To: Sit down on your swiss ball and walk your feet forward as you lean back until your lower back is supported by the swiss ball; Place your hands behind your head to take any muscle tension from the neck; Pull your abs in and lift your chest up until you feel the muscle tension through your abs then slowly lower your shoulders back towards the swiss ball. Keep your feet on the floor at all times.

Make it Harder: Bring feet and knees closer together or increase repetitionsMake it Easier: Perform exercise on the floor without the swiss ball

15-25 REPS

Core Stability

Lie on your side with your forearm placed directly underneath your shoulder. Ensure your legs are extended and the outside of your underneath foot is firmly placed on the floor. Maintain a strong neutral spine, and core engaged. From this position you will lift your hips off the floor and hold a static position. Keep your posture open and hips forward whilst pulling your core in.You can alternatively perform this exercise on your wrist instead of your elbow, depends on personal preference.

Make it Harder: Lift one foot off the floorMake it Easier: Drop onto your knees and curl the underneath leg behind you

45 SECONDS

Maintain a strong neutral spine, head facing the floor and shoulders relaxed. If you find your lower back becomes sore this is because you’re arching your lower back and need to raise your hips slightly and pull the core muscles in.

Make it Harder: Lift one foot off the floorMake it Easier: Drop onto knees or come onto hands and knees in a box position

45 SECONDS, 3 SETS

Body Parts Worked

CORE & ABS:

OBLIQUES:

How to: Seat yourself on the center of the Bosu Ball and align a neutral posture with shoulders relaxed and core engaged. Lean back so muscle tension is transferred to the abdominals and when you are ready, lift your feet off the floor and extend your legs. Remain balanced and hold this static exercise to develop core strength.

Make it Harder: Perform exercise on a Bosu Ball that is fully pumped for more instabilityKeep it Easy: Perform exercise on a Bosu Ball that is partially deflated for more stability

HOLD 45 SECONDS

Sit down on your swiss ball and walk your feet forward as you lean back until your lower back is supported by the swiss ball; Place your hands behind your head to take any muscle tension from the neck; Pull your abs in and lift your chest up until you feel the muscle tension through your abs then slowly lower your shoulders back towards the swiss ball. Keep your feet on the floor at all times.

Make it Harder: Bring feet and knees closer together or increase repetitionsMake it Easier: Perform exercise on the floor without the swiss ball

15-25 REPS

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