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Core Workout for Beginners

This document provides instructions for a 15-minute core workout using a stability ball. It involves exercises like extending an arm and leg while holding the torso steady on the ball, walking out on hands and bringing knees into the chest while lifting the hips, and raising and lowering legs while holding a ball between the feet. Performing each exercise for 10-15 repetitions, the full workout targets the core with varied movements in different positions on the stability ball.

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113 views2 pages

Core Workout for Beginners

This document provides instructions for a 15-minute core workout using a stability ball. It involves exercises like extending an arm and leg while holding the torso steady on the ball, walking out on hands and bringing knees into the chest while lifting the hips, and raising and lowering legs while holding a ball between the feet. Performing each exercise for 10-15 repetitions, the full workout targets the core with varied movements in different positions on the stability ball.

Uploaded by

kg27r-scribd9325
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Page 1 of 2 mc7245-493

PAT I E N T E D U C AT I O N

15 Minute Workout: Core

1. Lie on your stomach on a stability ball with


your hands and feet on the floor.
2. Keeping your shoulders directly above
wrists, extend your right leg up to hip
height and your left arm out in front to
shoulder height. Hold for five seconds.

Tip: Keep your shoulders and torso square


to the floor.
3. Return to neutral position.
4. Repeat with left leg. Continue alternating
legs 10 to 15 times (repetitions).

Tip: If this is too difficult, raise just your leg


or your arm.

1. Lie on your stomach on a stability ball with


your hands and feet on the floor.
2. Walk your body out on your hands until
your knees are resting on the ball.
3. Keeping your shoulders directly above your
wrists, bring your knees in toward your chest
and slightly lift your hips up.
4. Return to starting position.

Repeat for 10 to 15 repetitions.


Page 2 of 2 mc7245-493

1. Sit on your stability ball with your feet flat


on the floor.
2. Extend your left leg straight in front of you
8’’ to 10’’ off the ground.
3. With your leg extended, bring your arms
out to the sides, parallel to the floor.
4. Hold this position for five seconds, sitting
tall and tightening your core.
5. Return to neutral position.
6. Repeat with your right leg.

Alternate legs for 10 to 15 repetitions.

1. Lie on your back on a mat. Extend your legs


and hold with a stability ball between
your feet.
2. Place your hands under your hips to
support your lower back.
3. Raise your legs to the ceiling keeping the
ball between your feet.
4. Slowly lower your legs until they
almost touch the floor.

Repeat for 10 to 15 repetitions.

MC7245-493

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