Challenge your core and get results with this great 20 minute core workout 2 times per week.
a. Stability Ball Pelvic Tilt - (chest, abs, hips, glutes) -Grab a 1-to-10 pound medicine ball.
-Lie faceup on a stability ball with back and head resting on the ball.
-Feet together on the floor.
-Medicine ball positioned against the chest.
-Press lower back into the ball and use entire abdominal wall to "crunch" pelvis and upper ab together.
-Hold and press ball up toward the ceiling.
-Bring ball back to starting position.
-Return pelvis and upper ab to starting position.
-Repeat for (3) sets of 12-15 reps.
b. Walk The Plank And Rotate - (core, shoulders, chest, back, hips) -Get in plank position with hands on a 12-to-18 inch step.
(Can also be performed on the floor.)
-Shift your weight onto your left arm while rotating your body to the right and raising your right arm towards the ceiling.
-Hold for 2 counts.
-Return to starting plank position.
-Shift your weight onto your right arm while rotating your body to the left and raising your left arm towards the ceiling.
-Hold for 2 counts.
-Repeat for 8-10p reps each side.
c. Stiff Leg Pullover Crunch - (upper back, abs, hips) -Grab a 1-to-10 pound medicine ball.
-Lie on your back while holding the ball over your head.
-Elbows are slightly bent.
-Legs are extended outward at approx 45 deg.
-Knees are slightly bent.
-Use the entire abdominal wall to bring the arms and legs together over your torso until they are perpendicular to the floor.
-Return to starting position.
-Repeat for (3) sets of 12-15 reps.
d. The Matrix - (abs, back, glutes, quads) -Grab a 1-to-10 pound medicine ball.
-Kneel on the floor (on a cushioned mat) with foot flexed and toes down to protect the patella (knee cap).
-Knees are hip width apart.
-Lengthen the spine and hold the ball against the abdomen.
-Slowly lean backwards as far as possible keeping the knees planted.
-Hold in the reclined position for 2 counts.
-Use your core to return to the starting position.
-Repeat for (3) sets of 12-15 reps.
e. Knee To Chest Crunch - (core, shoulders, chest, hips, glutes) -Get in plank position with hands shoulder width apart on stability ball.
-Bring right knee toward chest.
-Hold for 1 count.
-Return to plank position.
-Bring left knee toward chest.
-Hold for 1 count.
-Return to plank position.
-Repeat for 12-15 reps.
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