Top 25 Core Exercises - RSGplus

Top 25 Core Exercises

•Lie on the floor
•Knees & hips bent, feet off the floor
•Roll knees from side to side
•Shoulders remain flat on floor
Complete 2-4 sets of 4-6 repetitions. Rest 30s between
sets.


Lateral Leg Rolls - Feet Up
• Lie face up, knees & hips bent, ankles slightly above
knees
• Preset lower abdominals, extend one leg
• Alternate the position of the legs while maintaining
neutral spine position
• Repeat as directed
Complete 2-4 sets of 8-12 repetitions. Rest 60s
between sets.


Abdominal Brace - Alternate Leg Extensions
• Lie on floor, arms by side, legs vertical
• Preset lower abdominals, hold neutral spine position
• Slowly lower legs, raise the legs when you begin to
lose neutral spine position
• Repeat as directed

Complete 2-4 sets of 8-12 repetitions. Rest 60s
between sets.


Abdominal Brace - Double Leg Lowers
proconditioning.com
• Sit on floor, one elbow on opposite knee
• Feet off floor, sit tall
• Slowly recline shoulders to floor & extend both legs
• Crunch back to the start position with other elbow of
opposite knee & repeat
Complete 2-4 sets of 8-15 repetitions. Rest 60s
between sets.


Abdominal Double Crunch - Rotation
•Kneel facing exercise ball
•Arms straight, hands on stability ball
•Fall forward onto the ball as ball rolls forward
•Arms support body weight
•Push arms into the ball to return to the start position
•Maintain posture throughout

Complete 2-4 sets of 8-12 repetitions. Rest 60s
between sets.