Workout Directory
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| Body Part : Core | |||||||||||||||
| Exercise : Planks | |||||||||||||||
Instructions
This exercise is pretty self explanatory. Lay as shown in the photograph with your elbows and forearms resting on the ground. Hold yourself up while keeping your back and butt parallel to the ground. When you get more comfortable you can try to hold yourself up for a minute or longer.
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| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 30+ Second Holds | 3 | 30 Seconds |
| Weight Gain | 30+ Second Holds | 3 | 30 Seconds |
Place your feet on the physioball as shown in the photograph. Then place your hands out to your sides. Now, lift your body off the ground while you try to maintain balance on the ball. Hold for a second then lower and repeat. This exercise can also be done while lifting one leg off the ball when you are up in the air (more advanced). Watch the video for a better explanation.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 10+ | 3 | 30 secs |
| Weight Gain | 10+ | 3 | 30 secs |
This is a really advanced exercise and works not only your abs but your core as well. To perform place your forearms on the ball as shown in the photograph. Do not lean over and let your chest rest against the ball. Then while holding your position, lift your knees off the ground and then lower them back down and repeat. Remember practice makes perfect!!
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 15+ | 3 | 30 Seconds |
| Weight Gain | 15+ | 3 | 30 Seconds |
This exercise works not only your core but your lower back as well (it's harder than what you think!!). This is why it's on both the core and low back page.
Stand on one foot while reaching down and touching a cone then come all the way back up to the top and repeat. Then switch legs and do the same. For more details watch the video.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 15 (on each leg) | 3 | 45 Seconds |
| Weight Gain | 15 (on each leg) | 3 | 45 Seconds |