Ball Balance for a Strong Core

Sit on a stability ball with both feet together. (Be sure your ball is the proper size. When sitting your hips should be level with or 1-2 inches above your knees.) Once this skill is mastered safely, add a balance challenge to strengthen your core. To perform the exercise, lift your right foot up off the floor. If you’re stable, extend your right knee. Keep your torso upright and straight, and pull your belly button into your spine. Hold for 10 seconds, and then return your right foot to the floor. Next, lift your left foot up off the floor, extend your left knee. Hold for 10 seconds.

*Consult your physician before performing exercise.

Ball Balance for a Strong Core

Power up your plank by adding a side leg lift

Challenge your core with this move. Begin in a high plank, on your hands and toes, body straight. Then, lift your right foot off the ground about 2 inches. Keeping your torso and shoulders still, lift your right foot up toward your right hand, and then return to your starting position. Next, lift your left foot up off the floor. In a smooth, controlled motion move your left foot toward your left hand, and then return to your starting position. Do 6 total reps.

*Consult your physician before performing exercise.

Power Up Your Plank

Buddy Up for Core

Strengthen your core and have fun with your workout buddy with this dynamic exercise. The medicine ball pass will challenge your coordination, and your muscles. Grab a 2-4lb medicine ball or small stability ball. Stand back to back with your partner. Turn to your side and pass the ball to your partner. Continue passing the ball in one circular direction by rotating your torso for ten reps. Rest for 10-30 seconds, and then reverse the direction.

Buddy Up for Core

Core and Legs Combo

Work your core and legs together with this super-effective exercise. Begin without weight and master form first. Here’s how: Lie on your back, with both knees bent and your feet flat on the floor. Next straighten your right leg and lift it up so your heel is facing the ceiling. Next, raise your right arm straight up so it is also perpendicular to the floor. In one motion, lower your right leg so it’s parallel to the floor, and your right arm straight overhead. Exhale and return to your starting position. Begin with 10 reps, then release. Keep your belly button in tight and your torso still. Repeat with your left leg and left arm.

*This exercise is for intermediate exercisers without injury concerns.

Core and Legs Combo

Side Plank for a Strong Core

Begin lying on your right side on the floor. Place your right hand directly below your right shoulder. Keeping your body and legs straight lift your body up off the floor. Hold for a count of 10-15, and then release. Repeat lying on your left side. Lift and hold for 10-15 seconds, then release. For more of a challenge, hold your top arm straight up, perpendicular to the floor, with your palm forward.

Side Plank for a Strong Core

V Sit Abdominal Exercise

Strengthen your abs and core with this crunch-less ab exercise. Begin sitting on the floor, with both legs out straight in front of you. Bend both knees, lean back slightly and place both hands on the floor for support. Pull your belly button in and keep your torso in proper alignment. In one motion, lift both feet up off the floor. Hold for a count of 20 seconds, and then release. Begin with 5 reps.

*Consult your physician before performing exercise.

Crunch-less Abs

Kneeling Arm Raise for Strong Shoulders and Core

Do this all in one exercise to strengthen your shoulders and core. Here are your form pointers for the Kneeling Arm Raise exercise: Begin on your hands and knees on the floor. Hold a weight in each hand. Make sure each hand and weight is securely placed on the floor. Keeping your torso still, lift your right arm straight out the side of your body about six inches. Do 10 reps, then release. Next, lift your left arm straight up out to the side of your body. Do 10 reps. Be sure to keep your shoulders pulled down into your body and your back straight during the entire range of motion.

*Consult your physician before performing exercise.

Strong Shoulders and Core

Build your bridge exercise for leg and core strength.

Begin lying on your back with both knees bent and your feet flat on the floor. Pull your belly button in toward your spine, squeeze your glutes and lift your hips up about 6 inches. Maintain this position, and lift your right foot up off the floor. Slowly lower your right foot to the floor. Keep your hips up and lift your left foot up off the floor, and then lower your left foot to the floor. Do 10 reps total, and then release your hips to the floor.

*Consult your physician before performing exercise.

Build Your Bridge Exercise

Double Ab Challenge!

Double up on your ab challenge with this crunch-plus exercise. Begin lying on your back on the floor. Hold a stability ball between your ankles and knees. Next using both legs lift the ball up off the floor and stabilize your hips and legs. Then  perform a traditional abdominal crunch. Holding your legs still while performing a crunch adds an extra ab challenge.

*Consult your physician before performing exercise.

Are You Up For a Double Ab Challenge?

Fit Body:

Tricep Kickbacks

Strengthen your arms with this tricep exercise. This exercise also strengthens your upper back posture muscles, as well as your core because of working one side of your body at a time. Here’s how:

Begin kneeling with your right knee on a chair. Place your left foot flat on the floor. Hold a weight in your left hand. Place your right hand on the chair so your back is flat. Lift your left arm so it is parallel to your torso and the floor. Bend and extend your elbow. Do 10 reps. Repeat holding the weight in your right hand.

*Consult your physician before performing exercise.

Arms and Core!