Advanced Core Stength

These exercises are suggestions for an advanced work out program that can be done without any equipment. YOU SHOULD CONSULT WITH YOUR PHYSICIAN OR OTHER HEALTH CARE PROFESSIONAL BEFORE STARTING THIS OR ANY OTHER FITNESS PROGRAM.

1

push up (plyometric - continuous)

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1. Start in a push-up position with your hands beneath your shoulders and your legs straight behind you. 2. Lower your chest to the floor. 3. Immediately push your body up, explosively, so that your ...

2

plank - kneeling with arm lift

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1. Start in a modified push-up position with your knees on the ground and your hands under your shoulders. 2. Keeping your torso stable, lift one arm up and out, holding for 1 to 2 seconds. 3. Return ...

3

oblique crunch - 2 point

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1. Start on your hands and knees with your back flat and stomach tight. Straighten one leg behind you and place your opposite hand behind your head. 2. Bring your elbow under your body toward your opp...

4

trunk rotation - standing

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1. Stand with your feet wider than shoulder-width apart, knees slightly bent, and arms straight out to your sides at shoulder height. 2. Pivoting on one foot, bend your knees while rotating your hips...

5

forward lunge, elbow to instep - walking

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1. Stand tall with your feet hip-width apart and arms at your sides. 2. Step forward into a lunge with one foot, placing the opposite hand on the ground for support and the same side elbow toward the...

6

rotational squat

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1. Stand with a sandbag draped across back of your shoulders, supporting it with your hands. 2. Rotate shoulders and hips to one side as you squat back and down. 3. Push through hips and return to st...

7

lateral squat - low

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1. Stand with your feet wider than shoulder-width apart. 2. Keeping your chest up and back flat, shift your hips down and to the side by bending one knee and straightening the opposite leg. 3. Keeping...

8

push up

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1. Start in the classic push-up position with your hands beneath your shoulders and your legs straight behind you. 2. Keeping your torso stable and hips square to the ground, bend your elbows to lower...

9

hip abduction - quadruped

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1. Start on your hands and knees with your torso engaged and your shoulders pushed away from the floor. 2. Keeping your knee bent, lift one leg out to the side and slightly back. 3. Return to the st...

10

squat

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1. Stand with your feet shoulder-width apart and pointing straight ahead, arms at your sides. 2. Initiating the move with your hips, squat back and down until your thighs are parallel to the floor. As...

11

reverse crunches

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1. Lie face up on the ground with your hips bent 90 degrees and your legs relaxed. 2. Slowly pull your knees toward your chest by tilting your pelvis until your tailbone lifts off the floor. 3. Lowe...

12

dynamic pillar bridge (time)

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1. Lie facedown in a push-up position, with your forearms resting on the floor. 2. Push up off your elbows, supporting your weight on the forearms. Tuck your chin so that your head is in line with y...

13

plank running (dynamic)

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1. Start in a push-up position with your feet shoulder-width apart and your hands under your shoulders. 2. Without moving your torso, slide one knee toward your chest, flexing at the hip. 3. Return yo...

14

glute bridge - marching (w/ leg lock)

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1. Lie faceup with your arms to the side, knees bent, and heels on the ground. 2. Grab one knee with both hands, pull it toward your chest, and hold it there throughout the movement. 3. Fire (squeeze...