Personal Training Dude » Core Training Movements

Short-Lever Ball Crunch

admin — Mon, 21 Dec 2009 22:19:33 +0000

Preparation
1. Lie supine on a stability ball (ball under low back)
with knees bent at a 90-degree angle. Place feet flat
on floor with toes shoulder-width apart and pointing
straight ahead.Allow back to extend over curve of
ball. Cross arms across chest.
Movement
2. Draw abs in and activate glutes.
3. Slowly crunch upper body forward, raising shoulder
blades off the ball and tucking chin to chest.
4. Slowly lower upper body over the ball, maintaining
a drawn-in position.
5. Repeat as instructed.
6. To progress, perform as a long-lever exercise.

Short-lever Floor Crunch

admin — Mon, 21 Dec 2009 22:18:16 +0000

Preparation
1. Lie supine on the floor with knees bent, feet flat on
floor and toes shoulder-width apart and pointing
straight ahead.
2. Place arms across the chest.
Movement
3. Draw abs in and tuck chin.
4. Slowly crunch upper body forward, bringing the
lower rib cage toward hips.
5. Slowly lower upper body to the floor, maintaining
a drawn-in and chin-tucked position.
6. Repeat as instructed.

Reverse Crunch with Rotation

admin — Mon, 21 Dec 2009 22:16:25 +0000

Preparation
1. Lie supine on a bench with hips and knees bent
at a 90-degree angle, feet in the air and hands gripping
a stable object for support.
Movement
2. Draw abs in and activate glutes.
3. Lift hips off the bench while bringing the knees
toward the chest.
4. At the end range, rotate hips to one side.
5. Return hips to a neutral position and slowly lower
the hips to the bench.
6. Repeat as instructed.

Ball Cobra

admin — Mon, 21 Dec 2009 22:14:54 +0000

Preparation
1. Lie prone on a stability ball (ball under abdomen).
Keep feet pointed toward floor with legs straight.
2. Extend arms in front of body.
Movement
3. Draw abs in and activate glutes.
4. Bring arms around to the side of the body by
pinching shoulder blades back and down.
5. Lift chest off ball, keeping back and neck in proper
alignment.
6. Lower chest to ball and return arms to front of body.
7. Repeat as instructed.

Back Extension

admin — Mon, 21 Dec 2009 22:08:25 +0000

Preparation
1. Lie prone on a back-extension bench with legs
straight and toes shoulder-width apart and pointing
straight ahead.
2. Place pads on thighs and cross arms over the chest.
Movement
3. Bend forward at waist to end range.
4. Draw abs in, activate glutes, tuck chin and
retract shoulder blades.
5. Raise upper body to a neutral position, keeping chin
tucked and shoulder blades retracted and depressed.
6. Slowly lower upper body toward the ground to end
range.
7. Repeat as instructed.
Start
Finish
Start
Finish

Cable Chop

admin — Mon, 21 Dec 2009 22:06:18 +0000

Preparation
1. Stand with feet shoulder width apart, pointed straight
ahead and arms extended.
2. Hold a cable with both hands at shoulder level.
Movement
3. Draw abs in, activate glutes and tuck chin.
4. Keeping arms extended, lower the cable diagonally
and rotate the body using hips, abs and glutes and
allowing the back foot to pivot.
5. Lower until the hands reach knee level and the back
leg achieves triple extension (hips, knee, ankle).
6. Slowly return to start position.
7. Repeat as instructed.

Cable Lift

admin — Mon, 21 Dec 2009 22:05:15 +0000

Preparation
1. Stand in a semi-squat position with feet shoulder
width apart and pointed straight ahead. Lift chest.
2. Hold a cable with both hands at the level of the knee
closest to the weight stack with arms fully extended.
Movement
3. Draw abs in, activate glutes and tuck chin.
4. Keeping arms extended, lift the cable diagonally and
rotate the body using hips, abs and glutes and
allowing the back foot to pivot.
5. Lift until the hands reach eye level and the back leg
achieves triple extension (hips, knee, ankle).
6. Slowly return to start position.
7. Repeat as instructed.