Core Exercise Workout

Description

This workout is to strengthen your core, using an Exercise Ball. I do three rotations, which is why you see three sets for all. I do it as a circuit. Any exercise below that doesn't show an exercise ball, just put your self on the exercise ball in the exercise. Plank - arms on the ball Crunch (reverse) - lying on ball Scissor kick - lying on ball Plate twist - laying on ball

Exercise Routine

	Ball Knee Raise - Supine Lie on your back with a stability tucked under your knees. Squeeze the ball between your feet and your hamstrings. Keeping your low back on the floor raise the ball up by squeezing your abdominal musc...Lie on your back with a stability tucked under your knees. Squeeze the ball between your feet and your hamstrings. Keeping your low back on the floor raise the ball up by squeezing your abdominal muscles. Slowly lower down, tap the ball on the floor and repeat. Exercise description and photo by Michael Diebler. (less) Routine: Set 1: 20 reps Set 2: 20 reps Set 3: 20 reps
Adobe Flash player is required.	Crunch - Exercise Ball Sit on top of an exercise ball with your feet placed firmly on the floor. Roll the bottom half of your glutes off the ball by sliding forward. Your lower back should be centered on top of the ball. Pl...Sit on top of an exercise ball with your feet placed firmly on the floor. Roll the bottom half of your glutes off the ball by sliding forward. Your lower back should be centered on top of the ball. Place your hands on the sides of your head, but don't use your hands to pull. Crunch your upper body forward and roll your shoulders towards your hips. Squeeze at the top! Then lower back to the starting position and repeat. You can hold a weight to increase the difficulty. Exercise description by Bodybuilding.com (less) Routine: Set 1: 20 reps Set 2: 20 reps Set 3: 20 reps
Adobe Flash player is required.	Exercise Ball Pull-In Works more of the lower abs. Start in a push-up position and place your lower shins on top of the exercise ball. While keeping your back completely straight, pull your knees in towards your chest, all...Works more of the lower abs. Start in a push-up position and place your lower shins on top of the exercise ball. While keeping your back completely straight, pull your knees in towards your chest, allowing the ball to roll forward under your ankles. Squeeze your abs and then straighten your legs, rolling the ball back to the starting position. Exercise description by Bodybuilding.com (less) Routine: Set 1: 20 reps Set 2: 20 reps Set 3: 20 reps
	Medicine Ball Pullovers You need a partner for this exercise. Lay in a bridge position on a stability ball. Keeping your glutes tight and neck relaxed, hold a medicine ball with both hands above your head. Stretch your arms ...You need a partner for this exercise. Lay in a bridge position on a stability ball. Keeping your glutes tight and neck relaxed, hold a medicine ball with both hands above your head. Stretch your arms back behind your head slowly. Squeezing your lats and keeping your arms straight throw the ball to a partner. Have your partner toss the ball back to you and slow it down and reach back and stretch. Then in an explosive motion throw the ball back to your partner standing near your feet and repeat. Exercise description and photo by Michael Diebler. (less) Routine: Set 1: 20 reps Set 2: 20 reps Set 3: 20 reps
	Plank Hold Lying face down on the floor tuck your toes into the ground and place your elbows on the ground to the side of your body. Keeping a tight stomach raise your body up off the ground and hold this positi...Lying face down on the floor tuck your toes into the ground and place your elbows on the ground to the side of your body. Keeping a tight stomach raise your body up off the ground and hold this position. Exercise description and photo by Michael Diebler. (less) Routine: Set 1: 60 reps Set 2: 60 reps Set 3: 60 reps
	Scissor Kick Start by lying on your back with your arms by your sides and your palms facing down. Extend your legs fully with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, ...Start by lying on your back with your arms by your sides and your palms facing down. Extend your legs fully with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions as you lift each leg to about 45 degrees into the air and lower your heel until it is about 2 - 3 inches off of the floor. Exercise image and description by Bodybuilding.com (less) Routine: Set 1: 30 reps Set 2: 30 reps Set 3: 30 reps
Adobe Flash player is required.	Plate Twist Works more of your obliques. Sit on the floor and hold a plate out in front of your abdominals with your arms slightly bent. Lean back slightly with your upper body and elevate your legs off the floor...Works more of your obliques. Sit on the floor and hold a plate out in front of your abdominals with your arms slightly bent. Lean back slightly with your upper body and elevate your legs off the floor. Rotate from side to side and touch the plate on the floor. Twisting to the left and touching the plate to the floor and then twisting to the right and touching the plate is 1 rep! Remember to breath throughout the exercise! Exercise description by Bodybuilding.com (less) Routine: Set 1: 30 reps Set 2: 30 reps Set 3: 30 reps
Adobe Flash player is required.	Crunch - Reverse Like on the floor on your back. Put your hands by your sides with your feet up and your thighs perpendicular to the floor. They should not go down lower than this during the movement. Using your lower...Like on the floor on your back. Put your hands by your sides with your feet up and your thighs perpendicular to the floor. They should not go down lower than this during the movement. Using your lower abs, roll your pelvis backward to raise your hips off the floor. Your knees will now be over your chest. Return slowly to the starting position. You can use ankle weights to make it more difficult. Exercise description by Bodybuilding.com (less) Routine: Set 1: 30 reps Set 2: 30 reps Set 3: 30 reps