Strengthen your core with these exercises
With such demanding schedules these days getting a workout in can be a tough task. While it is optimal to get 45-60 minute workouts in three to five days a week, sometimes we just don’t find the time.
You must always remember,a short workout is better than no workout. I have designed many quick, yet effective workouts because of these situations for my clients. One of my favorites is the FAB FIVE stability ball workout. A stability ball is very inexpensive and a very multi-functional exercise tool that can be used almost anywhere.
The “FAB FIVE” is a stability ball circuit designed to train your powerhouse, the “CORE”. Stability, balance, and overall full body strength will also be a result of using the FAB FIVE.
PUSH-UPS HANDS ON BALL
- Assume a push-up position with hands on ball
- Keep your body fully extended with core tight
- Lower your body using your arms and go down right before chest touches the ball
- Push away from the ball until arms are fully extended
LEG CURLS
- Start by lying down on your back with your lower-legs on the ball
- Keep your legs tight together and raise your hips high off the ground
- Pull the ball in towards your body by bending the your knees and keeping hips high
- Guide the ball back to the starting position and repeat
KNEE-INS
- Walk out on ball until shins touch the ball
- Keep your body fully extended and core tight
- Pull knees in towards the chest and pull in abdominals
- Straighten legs out until fully extended and repeat
LOG ROLLS
- Walk out until knees are on the ball
- Keep core tight and arms locked out
- Rotate your hips keeping legs tight and stacked on one another
- Reverse the roll to the other side and repeat
UPPER-BODY ROTATIONS
- Upper back is on the ball with hips bridged up high
- Keep core tight, arms fully extended above chest
- Rotate body rolling across shoulder girdle without moving arms
- Rotate to the other side and repeat
Routine
- Perform as a circuit
- 10-15 reps for each exercise
- 2-4 sets in a workout
- Use pain free range of motion with controlled movements
- Keep core tight at all times
For more workout ideas, visit mystateoffitness.com.
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I love these exercises. They are very effective and require little space and a relatively cheap piece of equipment.
alexandra demetriou, OTR/l CHT
http://www.signaturehandtherapy.com
http://www.signaturesportstherapy.com