CORE EXERCISES

Exercise the stomach, back and limbs simultaneously!

Roll-outs

Lying with stomach on ball in a push up position, roll out walking out on hands
propelling you forward until ball is at lower part of shins and then push backwards walking in on hands until ball is at stomach region.

Kneeling on ball

With knees on ball attempt to balance yourself on ball without rolling off

Try to hold for 1-2 minutes

Ball leg curls

 Lying on back floor, with back of feet on ball heels and calf touching ball,
elevated pelvis and roll ball in towards butt and out, keep pelvis elevated
during entire movement.

Physio ball - pelvis lifts

Lying with shoulder blades on ball, feet at about 45 degree angle raise pelvis high and low, to increase difficulty use one leg at a time

Hip flexor and stomach exercise

Lying on back with feet extended and feet holding ball with ankles,
raise and lower ball up over torso

Body stabilizer hip lift

Facing floor, feet hip width apart, lying on forearms and legs straight on toes
raise one leg up and lower

Body stabilizer lying on side

Lying on side of one forearm, legs straight raise torso and hold for minute

Hip extension on stomach

Lying on stomach, with feet straight and raise one leg and lower

Jackknife (arms and core muscles)

Feet on ball in a push up position with feet extended,
pull ball in towards stomach and pull ball out using feet

V-Twists

Lying with shoulder blades on ball, holding hands over chest extended
with hands clasped together forming a letter V, roll from shoulder blade
to shoulder blade rotating torso

Unilateral chest press

 Lying on ball with shoulder blades on ball, feet hip width apart,
pelvis bridged and holding one dumbbell while raising the other dumbbell up
over chest, alternate from one to the other.

Balance board squats

Start-feet hip width apart while balancing in the middle not allowing sides of board
to touch bottom and holding dumbbells on side level with thighs

Finish-squat down keeping shoulders back and heels flat simultaneously
keeping board level

Balance board shoulder presses

Start-feet hip width apart, with a slight bend in your knees arms bent at
about 90 degrees, sides of board not touching

 Finish-press up over your head until arms are extended,
while sides of board do not touch ground

Balance Board lateral raise

 Start-feet hip width apart with a slight bend in your legs and arms extended by
side holding dumbbells, not allowing side of board to touch floor

Finish-raise dumbbells up to side until shoulder level,
not allowing sides of board to touch floor

Balance board curls

 Start-feet hip width apart and shoulder back with a slight bend in your knees,
palms facing up extended by side

 Finish-curl dumbbells up while staying balanced and not allowing sides of board
to stay in contact with ground

Balance board Dumbbell overhead presses

 Start-feet hip width apart, with a slight bend in your knees arms bent at
about 90 degrees, sides of board not touching

Finish-press up over your head until arms are extended, while sides
of board do not touch ground

Unilateral over head Press

 Start-feet hip width apart, with a slight bend in your knees one arm bent
at about 90 degrees, sides of board not touching

Finish-press up over your head until arms are extended, while sides of
board do not touch ground

Unilateral-side raise

Start: Arm extended by side holding dumbbell, opposite arm out to side suspended
in air, feet shoulder width apart on board, not allowing sides to contact floor

 Finish: Raise dumbbell up to side until level with shoulders,
while not allowing sides to touch floor

Rowing Lunge

Start: Standing on one leg with opposite leg suspended in air, and arm
holding dumbbell extended by side

Finish: Lean forward in lunge position reaching forward with dumbbell and
pulling dumbbell in towards body while squatting up