Beginner Core Exercises

Email: health.plus@vanderbilt.edu

Knee Planks

Knee Side Planks

Begin by lying on stomach, elbows

bent, and weight on forearms. Lift
body up so that weight is on elbows
and knees. Keep back as straight as
possible contracting the belly into
the spine. Do not let hips drop or
rise. Remember to breath. Hold for
30 seconds and work up to 1-2
minutes. Repeat for 1-3 sets.

Begin by lying on side with arm bent

and resting weight on the elbow.
Knees should be bent as well. Lift
body up so that weight is on knee and
elbow. Keep body as straight as possible. Hold for 30 seconds and work up
to 1-2 minutes. Repeat on each side
for 1-3 sets.

Birddog

Crunches

Begin on all fours with hands under

shoulders and knees under hips. Keep
back straight and head in line with
the spine. Extend one arm and hold
for 5 seconds. Return to start. Extend
the opposite leg and hold for 5 seconds. Return to start. Make sure arm
and leg are level with back. Perform
10 repetitions for each leg/arm combination for 1-3 sets.

Begin by lying on back with knees

bent and hands clasped behind head.
Elbows should be out wide. Take a
deep breath in and on the exhale lift
your shoulders off the floor about 612 inches, making sure to not strain
neck by looking up and not tucking
chin down. Hold for 1-2 seconds and
then return to starting position. Perform 10-20 repetitions for 1-3 sets.

* Note: When performing core exercises, breathing is key. Breath out on the contraction/initial phase and in on the release/rest phase.

Beginner Core Exercises

Created by: Rebekah Downing, ACSM, Fitness Associate

Crunches with Twist

Leg Lifts

Begin in same position as a crunch.

Instead of going straight up, twist to
the right then return to starting position. On the next repetition twist to
the left and then return to starting
position. Perform 10-20 repetitions
for 1-3 sets.

Begin by lying on back with legs flat.

Slide hands under rear for satiability
and lower back support. Slowly lift
legs off the ground about 12 inches
and bring back to starting position. If
this is difficult, start with one leg at a
time until strong enough to lift both or
bend the knees slightly. Perform 10-20
repetitions for 1-3 sets.

Reverse Crunch

Classic Wood Chop

Begin by lying on back with both feet

in the air. Lift your pelvis off the
floor and return for one repetition.
Hands should be flat on the ground at
sides for stability. Perform 10-20
repetitions for 1-3 sets.

Begin by standing while holding a

medicine ball (4-6 lbs). Legs should
be slightly wider than shoulders.
Raise the ball above head to start.
Bend the knees and move hips back
when lowering the ball. Arms should
stay straight as the ball lowers to
knee level . Make sure to keep knees
in line with toes and not in front of
them. Return to starting position and
repeat for 10 repetitions for 1-3 sets.

* Note: When performing core exercises, breathing is key. Breath out on the contraction/initial phase and in on the release/rest phase.

Advanced Core Exercises

Email: health.plus@vanderbilt.edu

Planks

Side Planks

Begin by lying on stomach, elbows

bent, and weight on forearms. Lift
body up so that weight in on elbows
and toes. Keep back as straight as
possible keeping the belly tucked in.
Do not let hips drop or rise. Remember to breath. Hold for 30 seconds
and work up to 1-2 minutes. Repeat
for 1-3 sets.

Begin by lying on side with arm bent

and resting weight on the elbow. Legs
are straight with weight on the outside
of the foot in contact with the floor.
Lift body up so that weight is on foot
and elbow. Bring your top arm straight
up for added difficulty. Keep body as
straight as possible. Hold for 30 seconds and work up to 1-2 minutes. Repeat on each side for 1-3 sets.

Advanced Birddog

Crunches with Medicine Ball

Begin on all fours with hands under

shoulders and knees under hips.
Without arching back and keeping
head in line with spine, extend right
arm and left leg up. Make sure arm
and leg are level with the back. Balance for 5 seconds before returning to
starting position. Perform 10 repetitions for each arm/leg combination
for 1-3 sets.

Begin by lying on back with knees

bent. Hold the medicine ball with
arms straight behind head on the
floor. Take a deep breath in and on
the exhale lift your torso off the floor
about 6-12 inches, making sure to not
strain neck by looking up and not
tucking chin. Bring arms straight up
with ball until back is straight. Hold
for 1-2 seconds and return to starting
position. Perform 10-20 repetitions
for 1-3 sets.

* Note: When performing core exercises, breathing is key. Breath out on the contraction/initial phase and in on the release/rest phase.

Advanced Core Exercises

Created by: Rebekah Downing, ACSM, Fitness Associate

Twist with Medicine Ball

Core Ball Transfer

Start in the up position with back off

the ground (feet off the ground for
even more advanced movement).
Twist to the right and left touching
the medicine ball to the ground on
each side. This exercise can be done
at a fast or slow pace. Perform 1020 repetitions for 1-3 sets.

Start on back while holding a core

ball above the head. Bring arms and
legs up to transfer the ball from your
hands to your knees/feet. Return to
starting position and repeat, this time
transferring from the knees/feet back
to the arms. Perform 8-10 repetitions
for 1-3 sets.

Knee Tucks with Core Ball

Oblique Wood Chops

Begin on all fours with ball under

torso. Slowly walk hands forward
until feet come off floor and thighs
are on ball with shoulders in a
straight line with hands in the plank
position. Exhale and slowly bend
knees toward chest as ball rolls closer
to arms in a tucked position. The hips
will move toward ceiling. The knees
should be in line with the hips in the
tuck position. Inhale and straighten
legs back into starting plank position. Perform 8-10 repetitions for 1-3
sets.

Begin by standing and holding a

medicine ball (4-6 lbs). Legs should
be slightly wider than shoulders.
Raise the ball above head to either
the left or right side. Bend the knees
as the ball lowers to the outside of the
opposite knee. Arms should stay
straight as the ball lowers to knee
level . Return to starting position and
repeat on each side for 10 repetitions
for 1-3 sets.

* Note: When performing core exercises, breathing is key. Breath out on the contraction/initial phase and in on the release/rest phase.