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Exercise library - Core

Cirencester Personal Trainer.

Exercise library - Core.

Crunch - Lie supine with knees bent, feet on the floor, and hands at the ears. Hold the head and neck in neutral position, not flexed or twisted. Flex the spine to 30 degrees of trunk flexion with most of the motion occurring in the thoracic spine, keeping the head and neck in proper position. Hold at the top briefly and then lower the trunk slowly under control. https://youtu.be/jyL1ualF5uQ

Reverse crunch - While the standard crunch targets the upper abdomen a bit better than the lower abdomen, if done correctly the reverse crunch will recruit more lower abdomen and oblique activity because of the posterior pelvic tilting involved in the variation. Start with the hips flexed at 90 degrees and knees bent. Pull the knees toward the head and raise the buttocks off the ground. https://youtu.be/CnUFayHVMt4

Oblique side bends - https://youtu.be/T2k6h9CNWGg


Side crunch - The side crunch variation is performed by shifting onto your side with the hips flexed and raising the trunk to about 30 degrees of lateral trunk flexion. Performing the crunch in this manner targets the obliques. https://youtu.be/55yxIvrHUkA?t=20

Superman - Lie prone on the ground with the arms stretched forward in front of the body, palms down, and the knees slightly bent and shoulder width apart. Simultaneously raise the torso and legs off the ground, hyperextending at the hips and not just the spine. Target the glutes and hamstrings in addition to the spinal erectors. Hold the top position briefly and then lower the body to starting position. https://youtu.be/z6PJMT2y8GQ?t=10

Bicycle crunch - Lie supine with the hips flexed in the air at 90 degrees. With the hands at the ears, flex and rotate the upper spine by raising the torso off the ground about 30 degrees and twisting while flexing the opposite hip until the elbow and the opposite knee meet each other. Reverse the movement and twist to the opposite side as if riding a bicycle. https://youtu.be/CXEcOthC110

Seated knee-up - While seated, lean back and grab the seat of the chair, keeping the feet on the floor, chest up, and head and neck in neutral position. Keeping the knees bent, simultaneously move the trunk forward and the legs upward so the trunk and thighs move toward each other. Lower the torso and feet to starting position. https://youtu.be/AH7uELjhyPI

L-sit - The L-sit is a challenging variation that involves holding an isometric, 90-degree, hip-flexed position while the entire body hovers over the ground. This advanced variation can be attempted after you've gained sufficient core strength and hamstring flexibility through other exercises. If you have proportionally shorter arms, you can place two blocks next to you, and you can put your palms flat on the blocks. https://youtu.be/G1_EoDs-G7E?t=270


Bent-knee single-leg lowering with extension - Lie supine (face-up) on the ground. Bend both knees. Plant one foot on the ground and lift the other in the air, keeping the hip and knee flexed at 90 degrees. Lower the bent leg toward the ground. As it approaches the ground straighten the knee as you continue lowering the leg toward the ground, stopping just short of contact. Keep your lumbar spine in neutral position. Reverse the movement and return to starting position. https://youtu.be/KKrEji78JU0?t=5

Dead bug - The dead bug exercise is a more challenging variation that involves diagonal arm and leg movements. Start in a supine position with the hips, knees, and shoulders flexed to 90 degrees. Simultaneously lower one leg and the opposite are toward the floor while keeping the lower back in neutral position. This is much harder than it appears. https://youtu.be/VByAHIvshlA

Double-leg lowering with bent knees - Lie supine, palms down and neck in neutral position, with hips and knees flexed to 90 degrees. Keeping the knees bent, slowly lower both feet to the floor through eccentric hip extension. Do not let the lower back flatten out. Reverse the movement to return to starting position. https://youtu.be/_AV0Z7XtDZw

Lying straight-leg raise - The lying straight-leg raise is an advanced variation of the double-leg lowering movements. Most people perform the movement incorrectly, keep good posture during this movement and lower the legs slowly and under control. https://youtu.be/zJ7QMnF5arE?t=10

Dragon flag - The dragon flag is a highly advanced variation. make sure you're able to perform simpler movements before attempting this movement. Lie supine and grab hold of an object behind you such as a pole or bottom of a stable chair. Rotate your entire body about your upper shoulders, keeping the body in a straight line and maintaining good posture and core contraction. https://youtu.be/pvz7k5gO-DE?t=220


Bent-leg sit-up - Lie supine with the hips bent 45 degrees and knees bent 90 degrees. With the hands at the ears, flex the hips and upper back while moving only slightly in the lumbar spine. Return to starting position. https://youtu.be/tgLGG1WeJxU

Straight-leg sit-up - The straight-leg sit-up is a variation of the sit-up and requires hamstring flexibility. Use the hip flexors to pull your body up while keeping the chest tall to prevent excessive rounding of the lower back. https://youtu.be/WT5ZiYYbVLw?t=20

Twisting sit-up or oblique crunch - The twisting sit-up is another classic movement, but just like the other sit-up variations, make sure you're performing the exercise correctly. As you rise, keep the chest up to prevent excessive rounding. Don't over rotate. Bring the opposite elbow toward the knee at the top of the movement. https://youtu.be/ABWPCPgquWw

Front plank - Form a pillar or bridge by supporting your body in a prone position with only the feet and forearms touching the ground. Keeping the body in a straight line with elbows directly beneath the shoulders, the hands flat on the floor or clasped, and the head looking down, forcefully contract the quads and glutes. Hold for time. Depending on your fitness level, hold the position for 30 seconds to 3 minutes. https://youtu.be/Zzg5Z-j0Sho

Box front plank - Beginners can practice proper plank performance by shortening the lever and conducting the exercise from their knees. The same rules apply. Make sure the body is in a straight line from the shoulders to the knees and squeeze the glutes. https://youtu.be/Ns1NS9ThNhI

Feet-elevated front plank - It is possible to make the static hold more challenging by elevating the feet onto a weight bench, sturdy chair, or small table. Just don't elevate the body too high. Ideally you want to be parallel to the ground for maximum challenge. https://youtu.be/EPflS0ziQcY

Rotating three-point plank - Get into a standard plank position. While keeping the body stable, lift an arm into the air and hold for a 1-second count. Return to starting position then raise the other arm into the air while keeping the body stable. Return to starting position then raise one leg. Return to starting position and raise the other leg. Continue to rotate limbs in this manner for the entire set. https://youtu.be/sazw0ed73M0?t=10

Rotating two-point plank - When the rotating three-point plank is mastered, it is possible to make the exercise even more challenging by performing a rotating two-point plank. Simply raise one arm and the opposite leg at the same time while keeping the body stable and preventing motion at the pelvis and spine. https://youtu.be/XNXpNjO_F7Q?t=6

Partner-assisted oblique raise - Begin with a partner holding your feet, your lower body draped over a weight bench, small table, ore love seat in a side-lying position, and your upper body suspended in the air with the hands at the ears and legs straight. Lower the torso toward the floor, limiting the bending in the lower spine while receiving a stretch in the upper hips. Avoid rotating during the movement. Raise the torso with a strong contraction in the gluteus medius and obliques. https://youtu.be/K3Oc7LvaaS0?t=15

RKC plank - Get into standard plank position on the forearms and toes. Squeeze the glutes as hard as possible to posteriorly tilt (tuck under) the pelvis. Hold the pelvic tuck throughout the duration of the set. Try to drive the elbows to the feet and the feet to the elbows as if trying to pike upward but keep the body in good alignment. https://youtu.be/feE0RCgWAUs?t=145

Side plank - Form a side pillar or bridge by supporting your body in a side-lying position with just one foot and one forearm touching the ground. Stack the legs and place the hand of the upper arm on the hip. Keep the body in a straight line from head to foot with neutral head and neck position. Squeeze the glutes and keep the forearm of the lower arm pointed straight ahead. Hold for time. Depending on your exercise level, hold for 15 to 60 seconds. https://youtu.be/YohbrmlrivU

Box side plank - People who struggle with the conventional side plank should master the box side plank before moving on to the side plank. Because the exercise is perfumed on the knees rather than on the feet, a lower percentage of body weight is used and the exercise is easier to control. The same rules apply: stay strong and motionless. https://youtu.be/YohbrmlrivU

Feet-elevated side plank - The feet-elevated side plank is an advanced variation of the side plank. Elevate the feet onto a weight bench, small chair, box or sturdy table. Ideally, you want the body to be parallel to the floor. Make the exercise even more challenging by combining a hip abduction (like a side-lying hip raise) with the top leg or an external hip rotation (like a side-lying clam) while holding the position. https://youtu.be/uH_Vi7F90XY

Hanging leg raise with bent knees - Hang from a chin-up bar or sturdy rafter with palms forward and hands about shoulder-width apart, keeping the legs straight. Raise the legs by flexing at the hips until the hips and knees are at 90-degree angles. Lower the legs to starting position. https://youtu.be/B3nDnw_GJgc

Straight-leg hanging leg raise - The straight-leg hanging leg raise is an advanced variation that requires excellent hip flexor strength and hamstring flexibility. The same rules apply: keep the lumbar spine stable while moving solely at the hips. https://youtu.be/rFE2T5CumXs

Hanging leg raise with reverse crunch - The hanging leg raise with reverse crunch combines hip flexion, posterior pelvic tilt, and lumbar flexion to work the hip flexors and abdominals. Raise the knees. When you reach 90-degrees, keep raising by titling the pelvis back and flexing the spine a bit, which will allow you to bring the knees all the way up toward your shoulders. https://youtu.be/W2bAqtQ_smM

Oblique hanging leg raise - Hang from a chin-up bar or sturdy rafter with knees bent and hands shoulder-width apart, palms facing forward. Raise the knees by flexing at the hips. At the same time, pull your knees to one side by laterally flexing the spine. Raise the knees to slightly over 90 degrees relative to the ground. Lower the legs to starting position then alternate to the other side. https://youtu.be/Q5QaSJEzmf8?t=20


Windscreen wiper - The windscreen wiper is an extremely advanced movement. Don't try it until you have mastered more basic core movement patterns. To perform this movement, raise the legs toward the shoulders and then rotate the legs from side to side, keeping the core tight and twisting mostly with the upper back, not the lower back. Control the motion and limit the rotational range of motion to spare the spine. https://youtu.be/eZd0nvh7Uhs?t=70

Sliding rollout from knees - Assume a kneeling position with both hands on paper plates. You may also use commercially available sliding exercise discs or, on a slick floor, small hands towels. Squeeze the glutes and keep the head and neck in a neutral position. Lower your body under control by extending the hips and flexing the arms until your body approaches the floor. Keep the glutes contracted forcefully. Rise back to starting position. https://youtu.be/D0bmQUzrIqs

Standing rollout - Once you've mastered the kneeling rollout, you can progress to the standing rollout, one of the most challenging core movements around. From standing position, reach down and place your hands on paper plates or other sliding devices. Slide out until your body is parallel to the ground and then rise back up. This sounds much easier than it really is. Break into the movement gradually by performing controlled negatives until you are able to perform the concentric portion properly. Don't allow the hips to sag, the lower back to cave in, or the pelvis to anteriorly rotate. Keep glutes contracted throughout the movement. If you do not have paper plates or other sliding devices, you can walk the hands out, with palms flat on the ground. https://youtu.be/D0bmQUzrIqs

Standing walkout - The same rules apply as the standing rollout, however this time just walk the hands out, keeping the palms flat on the ground. https://youtu.be/VSp0z7Mp5IU?t=20

Sliding body saw - Form a pillar by resting your body on the ground and propping yourself on your elbows and feet. Feet are on paper plates. You can also use commercially available sliding exercise discs or towels on slick floor. Keep your glutes and quadriceps contracted and your head in a neutral position so your body forms a straight line. Rock the body forward and backwards through shoulder flexion and extension. The feet will slide with the forearms serving as a pivot point. https://youtu.be/Qip3IEgsDzw?t=40

Bent knee hip raises or bent knee reverse crunch - Lay down on a mat (face up) with your knees bent to a 90-degree angle (feet still on the floor) with your arms placed beside your torso. This will be your starting position. Exhale and use your lower abs to lift your feet up and off the floor and contract your knees in towards your chest (maintain the bend at your knees throughout the movement). Once your abs are as tight as they can be, inhale and return your knees back along the same path into the starting position. Repeat for the recommended amount of repetitions. https://youtu.be/R7Se3TSe1w4

Crossover mountain climber - https://youtu.be/HsDj9Bs2x68

Crucifix - The crucifix is a static hold. Position yourself lying face down on the floor with your legs together and arms reaching out as wide as you can. Next, engage your core and using your hands/fingers, suspend your body off the floor by a few inches and hold. Continue to breathe as naturally as possible and hold for the prescribed amount of time. https://youtu.be/jV_u23Z7bcE

Plank with T lift - https://youtu.be/x9hsuHEiQu8


Push-up with T lift - https://youtu.be/x1KUkgeli_k


Hyperextensions dorsal raise – Lye prone (facing down) on the floor, keeping arms by your side, squeeze the glutes, and lift upper and lower body. Hold for the desired time, reps or breaths. Once complete relax back down to the floor. https://youtu.be/ZvI92zOe6LU

Standing pelvic tilt - Start off with your feet hip-distance apart. Bend your knees slightly to keep them soft and springy. You may want to move your pelvis forward and backward and back few times before holding the tailbone forward in this stretch. https://youtu.be/WNsIpNr3kFE

Enjoy.

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