Core Strengthening Packet

Ideas by Sage Robinson, ATC, CSCS – Revised Spring 2010

*Approximate Skill Level Key: B – Beginner, M – Moderate, A - Advanced*

Abdominal Exercises

On the floor or machine (27)

M	Sit-ups/Torso Raise – abdominals, obliques, & hip flexors

B	Regular Crunches – lower abdominals & hip flexors

B	Regular Crunches w/Twist – abdominals & obliques

B	Crunches w/Feet in the Air (knees bent) – abdominals

B	Crunches w/Feet in the Air (knees bent) & w/Twist – abdominals & obliques

B	Crunches w/Feet on a Wall Bar/Machine – abdominals, obliques, & hip flexors

Hook feet under a bar (up in the air), knees at 90 degrees

B	Crunches w/Calves Over a Bench - all

M	Reverse Crunches – all

Place hands under rear and use abs to rock knees back over your face

A	Seated Med Ball Twists/Rockies/Russian Twist– all

Sit on floor w/ feet raised (knees bent), holding med ball

Twist the med ball from side-to-side, touching the ground each time

M	Leg Extensions on the Floor – all

Sit on the floor, leaning back on the elbows, knees bent, feet off of the floor. Extend legs, then return to start without touching the ground.

B	Crunches on a Bench – all

Sit on a bench, back straight, hands holding bench next to hips, feet on the floor. Raise knees and ‘pop chest’ at top and hold for a count of three, then lower feet.

You can place a weight plate on your knees to make this exercise more difficult – just don’t let your back round & make sure to hold for three seconds at the top!

A	Partner Straight Leg Push - all

Lay on floor, have your partner stand above your head, hold their ankles, extend your legs straight up in the air

Have your partner push your legs in a alternating diagonal pattern, while you resist the pressure

M	Leg Raises in an Abdominal Chair (or dips bars) – all (lots of hip flexors)

To focus on the abs, raise the knees to horizontal, and then make small movements, never letting your knees go below horizontal

To make more difficult, keep your legs straight – just make sure you don’t swing your body!

Make sure to keep your back straight & your chest out!

A	Knee Raises from a Fixed Bar-(Pull-up bar) (Squat Rack) – all

Start by hanging from a pull-up bar.

To focus on abs, make small movements with your knees while never letting them go below horizontal

Add a twist of your knees to work the obliques more

A	Back Extension Machine Oblique Crunches – abs & obliques (lots)

Start positioned sideways on a back extension machine, arms behind head. Crunch up sideways & hold for 3 seconds, then return to starting position.

A	Partner Med Ball Crunches – all

Lay on the floor in crunch position, holding a med ball and have your partner stand on your feet

Reach the med ball over your head and then crunch up and toss it to your partner in one motion.

They will return the med ball to you before you start lowering back down

M Flutter Kicks-abs

Lie on back with legs flat on floor

Raise legs to about 6inches off ground and kick feet

Keeps arms flat on ground

M Leg Lifts –abs

Lie on back with feet and arms flat on the floor

Raise feet to about 6 inches, then keep raising them higher a little at a time

Hold between each move

M Lying Side Reaches/Bends-oblique’s

Lie on floor in crunch position, with arms straight and flat

Alternate from side to side by reaching for the heal

M	Pelvic Lifts off the Floor – all (lots of lower abs)

Lie on the floor w/legs vertical (hips at 90 degrees)

Raise feet towards ceiling while concentrating on the lower abs

B	Oblique Crunches w/Rotated Hips – obliques

Lie on floor with knees to the side, hips at 90 degrees or less. Keep your chest facing the ceiling and crunch up.

M	Bicycle – Alternating Elbows to Knees – all (lots of obliques)

B	Lateral Torso Flexions/Side Bends w/Dumbbells – abdominals & obliques

Stand feet shoulder width, w/a dumbbell in one hand (arm straight @ hip). Other hand is behind your head. Perform lateral flexion of the torso to the side opposite the weight, and then return to the starting position.

B	Broomstick Twists – abdominals & obliques

Stand feet shoulder width, broomstick in back squat position, slowly twist from side to side, holding for 3 seconds before returning to starting position.

This exercise can be performed seated as well.

M	Front Bridge – all (& back)

Start in a push-up position, but support yourself with your elbows. Keep your back flat and hold for 10-30 seconds.

M	Side Bridge – abs & back (lots of obliques)

Lie on side, support yourself with your elbow. Keep back straight and pull hips off the ground hold for 10-30 seconds

A	V- Ups – all

Lay on the floor, arms extended above head and legs straight – holding a med ball

Lowly reach the med ball to your shins in one motion. Your back should not be touching the floor (only your butt) in the full upright position

On the Plyoball (13)

B	Crunches w/calves on the ball – all

M	Crunches w/back on the ball – all

Start w/lower back on ball & hands behind head or crossed on chest. Slowly crunch up and hold for 3 seconds, then lower down.

The narrower the stance with your feet, the harder it becomes!

M	Medicine Ball Crunches on the ball – all

B	Crunch w/Twist

Start in same position as crunch and crunch up and twist

M	Plate Push & Crunch – all abs

Start in same position as crunch and hold weight place close to chest. Press plate towards ceiling while you crunch up

A	Plate Pull-Over & Crunch – all abs, triceps, and pecs

Start in same position as crunch and have the weight plate behind the head. Raise the plate over chest, and then crunch the plate up towards the ceiling.

A	Dumbbell or Med Ball Crunches w/Twist – all

Similar set-up to plate crunches

M	Oblique Crunches on the ball – obliques

Start with side on the ball, legs straight in wide stance, arm behind head. Crunch up and hold for 3 seconds, then return to starting position.

A	Knee Tuck – all abs, deltoids, & pecs

Start with your shins on the ball and your body in push-up position. Keep your body flat like a board. Slowly use your abs to pull the ball towards your hands. Stop when your knees reach your chest, then return to starting position.

A	Push-ups w/Toes on the Ball – abs, pecs, anterior deltoids, & triceps

A	Push-ups w/Hands on the Ball – abs, pecs, anterior deltoids, & triceps

A	Russian Twist – abs, obliques, glutes, & hips

Start with the ball between the shoulder blades, arms extended towards ceiling, hands together. Slowly twist arms and upper torso to one side by using your glutes on the opposite side.

Keep your hips flat!

M	Reverse Crunch – all abs

Lie on your back on the ground with the ball hooked between your heels and hamstrings. Roll the ball up to your chest slowly, rolling your pelvis off of the ground and tucking your knees to your chest.

Back Exercises

On the floor or machine (11)

B	Back Extension on Floor – erector spinae

Lie face down on the floor, legs straight, hands by hips, palms up, or behind your head. Slowly raise your chest off of the ground and hold for 10-30 seconds, and then return to the floor.

B	Superman on Floor – erector spinae & glutes

Lie face down on floor with legs straight and arms overhead. Extend back so arms and legs are raised off of the floor and hold for 3 seconds, then return to the starting position.

B	Opposite Arm & Leg on Floor – erector spinae, glutes, & serratus anterior

Start on hands & knees w/back flat. Slowly raise the opposite arm and leg to horizontal and hold for 3 seconds, then return to starting position.

Make sure you keep your back flat!

B	Glute Bridge – glutes & lower back

Start in sit-up position, with arms by hips, palms down. Raise your hips by firing your glutes. Only your head, shoulders and heels remain on the ground. Hold for 3 seconds and then return to the ground.

A	Glute Bridge w/One Leg Raise – glutes & low back

Same as Glute Bridge but raise one leg and hold at the top of the motion for 3 seconds and then return to starting position.

M	Front Bridge – back, abs, & shoulders

Same as Front Bridge on abs workout

A	Front Bridge w/One Arm Raise – back, abs, & shoulders

Same as Front Bridge, then raise one arm (thumb up) straight above head and hold for 3 seconds and then return to start.

A	Front Bridge w/Alternate Arm & Leg – back, abs, & shoulders

Same as Front Bridge w/one Arm Raise but add the opposite leg at the same time, hold for 3 seconds, then release to starting position.

M	Side Bridge – hips, glutes, back, & abs

Same as Side Bridge on abs workout

M	Side Bridge w/One Leg Raise – hips, glutes, back, & abs

Same as Side Bridge, but add a leg lift to horizontal with the top leg. Hold for 3 seconds, and then return to starting position.

M	Back Extensions on the Machine – erector spinae, glutes, & hamstrings

Start w/torso flexed at approximately 90 degrees and arms either crossed over chest or behind head. SLOWLY raise torso to horizontal or SLIGHTLY passed and hold for 3 seconds, then SLOWLY return to starting position.

After your back gets stronger, you may hold a medicine ball or weight plate during the exercise to increase difficulty.

On the plyoball (10)

M	Plyoball “Y” – erector spinae, romboids, & glutes

Start face down with your stomach on the ball, arms extended to the ground, thumbs down. Slowly raise your arms into a “Y” w/your thumbs facing the ceiling and hold for 3 seconds, then return arms to floor.

M	Plyoball “T” – erector spinae, upper back, posterior deltoids, & glutes

Start face down with your stomach on the ball, arms extended to the ground, thumbs down. Slowly raise your arms into a “T” w/your thumbs facing the ceiling and hold for 3 seconds, then return arms to floor.

M	Plyoball “W” – rotator cuff & back

Start face down with your stomach on the ball, elbows bent and resting on the ball. Squeeze your elbows towards your ribs & rotate your thumbs toward the ceiling. Make sure you squeeze your shoulder blades together for 3 seconds, and then return to starting position.

M	Plyoball “L” – rotator cuff, posterior deltoids, & upper back

Start face down with your stomach on the ball, arms extended to the floor. Raise your upper back & shoulders by tightening your between your shoulder blades & your posterior deltoids. Then, raise your elbows to the ceiling, forming 90 degrees. Finally, use your rotator cuff to rotate your hands to horizontal w/the floor and hold for 3 seconds, then return to start.

M	Opposite Leg & Arm on the ball – back

Same as Opposite Leg and Arm on the Floor but use a plyoball placed under your stomach.

M	Reverse Hyper (Leg extension on ball) – low back & glutes

Start with your stomach on the ball, hands in a wide push-up position. While keeping your upper body still, activate the glutes to lift your legs up so they are slightly above horizontal. Hold for 3 seconds, and then return to starting position.

A	Lateral Roll – back, glutes, & abs

Lie on with your shoulder blades on the ball, knees at approximately 90 degrees, hip raised up flat, & arms straight out to the sides. Slowly use the feet to roll the ball as far to one side as possible, holding arms parallel to the floor. Keep your hips tall.

M	Bridge – back, glutes, & hamstrings

Lie on your back on the ground w/your feet on the ball, legs straight, and arms by hips w/palms down. Fire the glutes to raise your hips so only your head, shoulders, & arms are touching the floor. Either hold for 10-30 seconds or hold for 3 seconds, then slowly lower your hips (w/out them touching the floor) and rise to holding position again. Keep repeating this for approximately 10 reps.

A	Bridge w/curl – back, glutes, & hamstrings

Same as Bridge but bend knees to curl the ball towards body until knees reach approximately 90 degrees.

As you straighten your legs to return to starting position, keep your hips raised!

M	Dumbbell Row on Ball – upper back, posterior deltoids

Chest on the ball, knees and feet on the floor, dumbbells in both hands

Raise elbows towards the ceiling by tightening the upper back muscles and posterior deltoids, then return to the starting position

To make this exercise more difficult, straighten your legs so only your toes are on the floor!

Pilates

1. B/M	The Hundred - Core

a. Lie on back, arms extended at sides (raised off floor), legs in the air, Pilates stance

b. Pump arms at sides while inhaling for a count of five, exhaling for a count of five

(100 counts total).

2. B/M	The Roll-up – Core

a.	Lie on back w/arms overhead

b.	Slowly raise one vertebrae at a time until you are in a seated position

c.	Then, reach forward towards feet

3. B	Single Leg Circles – Core

a.	Lie on back with one leg on the ground and one straight up in the air

b.	Slowly rotate the leg in the air (as if drawing a circle)

c.	Exhale at the end of each circle

4. B/M	Rolling Like a Ball – Core

a.	Position your body into a tight ball by pulling the knees into the chest and scooping out

your tummy

b.	Roll down and up like a ball while keeping your abs tight and scooped out

5. B	Single-Leg Stretch – Core

a.	Lie on back w/head off of ground, legs extended at 45 degrees

b.	Pull one knee into chest while keeping abs tight to the ground, then alternate

6. B	Double-Leg Stretch – Core

a.	Lie on back w/head off ground, legs extended at 45 degrees, arms extended overhead

b.	Pull knees into the chest w/arms and then extend arms & legs again, while keeping abs

tight and back on floor

7. B	Single-Straight-Leg Stretch – Core

a.	Lie on back, legs extended (off of ground)

b.	Pull one straight leg towards head, then alternate while keeping back on floor

8. B	Spine Stretch Forward – Core

a.	Sit as tall as possible w/legs & arms straight out in front of you

b.	Slowly draw stomach in and roll/reach forward towards toes

c.	Then, slowly articulate each vertebrae until you are sitting back up straight

9. M/A	Open-Leg Rocker – Core

a.	Sit on tail one, legs straight & raised in the air to at least 45 degrees and arms

extended, hands around calves

b.	Slowly draw your stomach in and proceed to roll up & down

10. M	Corkscrew – Core

a.	Lie on back, legs extended in the air to about 90 degrees, arms extended next to sides

b.	Slowly draw stomach in and rotate legs together in a circular motion, exhale after

each circle

11. B/M	The Saw – Core

a.	Sit as upright as possible w/legs extended forward and slightly apart, arms extended

out to the sides

b.	Slowly tighten abs to rotate torso and “saw off your little toe w/opposite hand”

12. M/A	The Teaser – Core

a.	Position like the open leg rocker, but hands parallel to legs & hold with core

13. M	The Seal – Core

a.	Sit on tail bone, knees bent and feet of floor, hands scooped under calves

b.	With chin to chest, rock up and down while “clapping feet together like a seal”

Core Routines

1.	M	8 Minute Abs – all

a.	Regular Crunches	45 Sec.

b.	Right Elbow to Left Knee	45 Sec.

c.	Left Elbow to Right Knee	45 Sec.

d.	Bent, Raised Knees – Crunch Towards Heels	45 Sec.

e.	Reverse Curls	45 Sec.

f.	Push Through Crunches	45 Sec.

g.	Knees to the Left Oblique Crunches	45 Sec.

h.	Knees to the Right Oblique Crunches	45 Sec.

i.	Straight Legs in the Air – Raise Feet to Roof	45 Sec.

j.	Elbow to Knee Alternating Crunches	45 Sec.

k.	Regular Crunches	30 Sec.

l.	One Crunch Hold	10 Sec.

2.	M	4 ½ Minute Abs

a.	Regular Crunches	30 Sec.

b.	Bicycle	30 Sec.

c.	Front Bridge	30 Sec.

Then repeat the cycle of 3 exercises twice more (or 3 x 3 x 30sec.)

3.	M	3 Bridge Circuit

a.	Front Bridge	30 Sec.

b.	Side Bridge – R	30 Sec.

c.	Side Bridge – L	30 Sec.

d.	Then repeat the cycle of 3 bridges twice more (or 3 x 3 x 30sec.)

To make this circuit more difficult, just increase the time to 45sec.!