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Abs & Core Exercises

Bicycle
• Lye on your back knees bent in a table top position.
• Put hands behind your head and lift right shoulder.
• Stretch shoulder towards your left knee.
• Extend the right leg straight out but not touching the floor.
• Return to start and continue alternating sides.

Plank
• Come to the floor on your hands and knees.
• Knees directly under hips and hip width apart.
• Hands directly beneath your shoulders and shoulder width apart.
• Extend your right leg straight out behind and touch toes to the ground.
• Extend your left leg straight out behind and touch toes to the ground
• Your body should remain in a straight line from the crown of your head through your feet.

Alternative Plank
• Come to the floor on your hands and knees.
• Knees directly under hips and hip width apart.
• Hands directly beneath your shoulders and shoulder width apart.
• Come further down and onto your forearms. Join your hands together so your arms are in a triangle.
• Extend your right leg straight out behind and touch toes to the ground.
• Extend your left leg straight out behind and touch toes to the ground
• Your body should remain in a straight line from the crown of your head through your feet.

Abs In and Out
• Sitting on the floor, place your hands behind your hips.
• Roll back onto your tailbone.
• Knees are bent and in a table top position.
• Extend both legs forward and back.

Knee in and Out
• Come to the floor on your hands and knees.
• Knees directly under hips and hip width apart.
• Hands directly beneath your shoulders and shoulder width apart.
• Extend your right leg straight out behind and touch toes to the ground.
• Extend your left leg straight out behind and touch toes to the ground
• Your body should be in a straight line from the crown of your head through your feet.
• Draw your left knee forward towards your chest.
• Return the left knee and draw the right knee forward towards your chest.
• Continue alternating knees.
• Extend your right leg straight out behind and touch toes to the ground.
• Extend your left leg straight out behind and touch toes to the ground
• Your body should remain in a straight line from the crown of your head through your feet.

Curl Up with Twist
• Lye on your back with knees bent and feet flat on the floor.
• Straighten your arms out in front of you with palms together.
• Lean back onto your tailbone.
• Engage your core and twist to the right as far as you can.
• Arms are still straight out in front and twist with you to the right.
• Come back to center and twist to the left.

Variations on Curl Up with Twist
• Hold a dumbbell in both hands instead of palms together.
• Lift your feet slightly off the ground throughout the alternating twists.

Hip Rolls
• Lye on your back knees bent in a table top position.
• Extend your arms out into a T position.
• Engage your core and lower your legs to the right as far as you can, but don’t touch the ground.
• Bring back to center and repeat to the left.
• Continue alternating.

Crunch
• Lye on your back with knees bent and feet flat on the floor.
• Put both hands behind your head.
• Engage your core and lift your head and shoulders.
• Hold for 2 seconds then slowly lower.

Single Leg Stretch
• Lie on your back with your legs in a tabletop position.
• Lift your head and shoulders dropping the chin slightly.
• Draw one knee closer towards the chest and place both hands on it. Extend the other leg straight out at a 45 degree angle.
• Now switch legs drawing the extended leg in close to the body with both hands on the knee and extend the opposite leg straight out. Continue switching the legs in a slow fluid motion.

Stabilizing the Core
• Stand with feet hip width apart.
• Hold a dumbbell in both hands straight out in front of your chest.
• Slowly twist your arms to the left as far as you can and still keeping your torso stable facing forward.
• Come back to center and repeat to the right.

Dumbbell Side Bends
• Stand with your feet hip width apart.
• Your arms hang at your sides each holding a dumbbell.
• Anchor your torso and slowly bend to the left, allowing the weight to draw your hand toward your knee.


Hip Crosses
• Stand with feet open wide, keep your knees slightly bent.
• Clasp your hands in front of your chest, holding a dumbbell.
• Keep your pelvis static facing forward
• Bring both hands down to the left hip.
• Take your hands back to your chest and repeat on the right side.

Reverse Chop
• You will hold one dumbbell together in both hands.
• Stand with feet open wide. Bend your knees; rotate your torso to the left and bring your hands to your left thigh. This is starting position.
• Straighten your legs.
• Keep your arms straight and at the same time extend the weight above your right shoulder.
• Return to start and continue alternating.

Reverse Crunch
• Begin by lying on the floor, knees bent, feet flat on the floor, and hands behind the head.
• Lift knees towards the chest, and then move knees away from body bringing head, neck, and shoulders up at the same time.
• Lower your head and draw the knees back into the chest.

Arm and Leg Balance
• Begin on the floor on your hands and knees.
• Draw your left knee in towards your chest and drop your head towards the knee.
• Lift your face forward and take left leg up and out straight behind you. The left leg is lifted, not touching the floor.
• At the same time lift your right arm and reach forward in front. Hold for 2 breaths then bring knee and arm down.
• Repeat on other side.

Leg Lowers
• Lie on your back with legs extended straight out.
• Extend your arms into a T position.
• Slowly lift both legs together all the way up to 90 degrees if possible.
• Keep a slight bend in the knees.
• Lower both legs slowly, stopping before the touch the ground.
• Continue lifting and lowering slowly.

If you have questions or an exercise you would like to see please let me know.

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Content copyright © 2013 by Terri Johansen. All rights reserved.
This content was written by Terri Johansen. If you wish to use this content in any manner, you need written permission. Contact Terri Johansen for details.



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