Core Strengthening
Weighted Crunch Machine
2 sets, 10 reps
Sit on machine with back and hips against padded supports. Place feet on floor or feet bars so thigh is approximately horizontal. Grasp handles and position forearms on bars or pads. With hips stationary, flex waist so arms and upper torso travel forward and downward. Return and repeat.
Back Extensions
2 sets, 12 reps
Position thighs prone on large pad and lower legs under padded brace. Place hands behind neck or to sides of head. Raise upper body until hips and waist are fully extended. Lower body by bending hips and waist until fully flexed. Repeat.
Roman Chair Leg Raises
2 sets, 10 reps
Position forearms on padded parallel bars with hands on handles and back on vertical pad. Raise legs by flexing hips and knees until hips are fully flexed. Continue to raise knees toward shoulders by flexing waist, raising hips from back board. Return until waist, hips, and knees are extended. Repeat.
Right Oblique Plank
1 set, 30 reps
Lie on side on mat. Place forearm on mat under shoulder perpendicular to body. Place upper leg directly on top of lower leg and straighten knees and hips. Raise body upward by straightening waist so body is ridged. Hold position.
Left Oblique Plank
1 set, 30 seconds
Lie on side on mat. Place forearm on mat under shoulder perpendicular to body. Place upper leg directly on top of lower leg and straighten knees and hips. Raise body upward by straightening waist so body is ridged. Hold position.
Front Plank
1 rep, 30 seconds
Lie prone on mat. Place forearms on mat, elbows under shoulders. Place legs together with forefeet on floor. Raise body upward by straightening body in straight line. Hold position.
Disclaimer: Please use your own preferred trainer, equipment or facility for your exercise program. As with any exercise program, please take all safety precautions while engaging in exercise. If at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should immediately stop and consult the nearest healthcare professional.
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