Core Flashcards
1
Q
SB X-crunch
A
CP:
- starting point: supine position, lower back on ball, cross arms
- flex abs and twist waist, raise upper body to one side
- keep lumbar spine on ball.
Muscles:
obliques
2
Q
SB Prone twister
A
CP:
- push up position with legs either side of SB
- keep back straight
- slowly rotate the ball from side to side
Muscles:
Obliques
3
Q
SB- The skier
A
CP:
- neutral position with ball on thighs
- bend knees and rotate hips where the right outer ankle is touching ball
- draws legs up to chest left, reset, then right
Muscles:
Obliques
4
Q
DB Side bends
A
CP:
- feet shoulder width, knees slightly bent
- Bend trunk to left, hold for 2-3 sec
- return and repeat opposite side
Muscles:
Obliques
5
Q
Prone bridge hold/hip extension
A
CP:
- push up position resting on forearms, shoulder width apart
- neutral spine
- lift leg above neutral spine, reset, other side
Muscles:
Rectus abdominis
6
Q
SB Russian twist
A
CP:
- lay with shoulder blades on ball
- hips pushed up off ground throughout exercise
- breathe
Muscles:
Obliques
7
Q
SB Side bends
A
CP:
- side of hips on sb
- Feet on floor or where wall and floor meet
- arm across chest
- flex waist, raise torso
Muscles:
Obliques
8
Q
SB Supine bent leg twist
A
CP:
- Lie on floor, arms out to side, ball between ankles, knees flexed at right angle.
- lower legs till thigh touches floor
Muscles:
obliques
9
Q
SB supine scissor
A
CP:
- keep hips up throughout exercise
- shoulders stay flat throughout exercise
- activate core
- breathe
Muscles:
Obliques
10
Q
Woodchop/dynamic woodchop
A
CP:
- feet wider than shoulder width
- keep arms slightly bent throughout exercise
- move downward in an arc motion
- breathe
Muscles
Obliques
11
Q
Dish holds/face up arms out
A
CP:
- Only glutes touching floor
- legs together, feet flexed
- arms straight/perpindicular to body, level with shoulders
- belly button pulled in
Muscles
-rectus abdominis
12
Q
SBH/leg raise
A
CP:
- straight body, chest out, shoulder blades back
- elbow inside shoulder
- core activated
Muscles:
obliques
quadratus lumborum
13
Q
SB ab crunch
A
CP:
- feet on floor
- bend legs to 90 degrees
- low back/hips remain touching throughout exercise
- rib cage to pelvis as you lift
14
Q
SB Prone jack knife
A
CP:
- shins/toes on ball
- push up position
- tuck knees into chest
- activate core
Muscles:
Rectus abdominus
15
Q
SB rollout
A
CP:
- on knees leaning on ball with upper forearms
- activate core
- roll ball away while spine is neutral
Muscles:
Rectus abdominis
