Produced and Assemble by Members of the
Human Performance Lab Spring 2008 Strength and Stability Exercises
for the
Back Row: (left to right): Eric Dale, Trevor Wittwer, Your body's core is the area around your trunk and pelvis.
Nick McCoy When you have good core stability, the muscles in your
pelvis, lower back, hips and abdomen work in harmony.
Front Row: Jenna Pederson, Rachel Roberg,
Strong core muscles make it easier to do most physical
Tami Korb, Brooke Erickson, Jess Vadnais, activities such as bending down to tie your shoes, swinging
Sarah Willis, Kari Kleve a golf club, and power lifting. Weak core muscles leave you
susceptible to poor posture, lower back pain, and muscle
injuries.
Leg Lifts
Core exercises are an important part of a well‐ • Lie on your back, keeping your
rounded fitness program. This instruction manual will lower back pressed into the
include a variety of calisthenic exercises categorized by: floor. (Do not arch the back)
o Extension & Flexion • Raise both legs off the floor
o Twist & Rotation holding this position for several
o Isometric Contraction seconds. ** The smaller the angle
between your legs and the floor,
o the more difficult the exercise
Core Exercise Guidelines: F.I.T.T.
Frequency: 2‐5 times a week Leg Lift Variations
Intensity: Since all exercises are mostly done using your Flutter Kick: With legs elevated, alternate
own body weight, you should focus on higher repetitions of moving legs up and down.
12 or more. Isometric contractions should be maintained Scissor Kick: With legs
elevated, alternate
for duration of time. (Ex. 20‐30 seconds)
between separating and
Time: 2‐3 sets crossing legs.
Type: Body weighted exercises. During each exercise you
should contract your abdominal muscles as if you were
expecting to get hit in the stomach. Also, remember to use Leg Raises
proper breathing techniques inhaling and exhaling on • Support the body
opposite movements. Do not hold your breath! resting the elbows on the pads.
Some exercises include the addition of a medicine or • Position back on the back support.
exercise ball. • Raise the knees to the chest, holding
this contraction for several seconds.
Progression
Here are some suggestions on how to increase the difficulty
of each exercise as they progressively get easier:
o Increase the number of repetitions. Hanging Leg Raises
o Increase the weight of the medicine ball. • Hang from a chin bar with arms fully
o Maintain isometric contraction for a longer duration extended.
• Raise the knees to the chest, holding
of time
this contraction for several seconds.
**Certain exercises will specifically address methods of
increasing the difficulty of the exercise.
Push Ups
• Place your hands shoulder width apart, anchoring your weight in
•
toes while keeping a flat back.
Contract your abdominal muscles and lower your body by flexing
the elbows until a 90o angle is formed.
• Return to starting position by fully extending arms. Sit Ups & Crunches
When performing exercises for the abdominal
muscles, round the back.
Push Up Variations
Push Ups on Exercise Ball (Top): Perform the same movement with
feet on top of exercise ball.
Medicine Ball Roll‐Over Push Ups (Bottom): Place medicine ball under
right hand and perform push up. Roll ball to the left hand. Repeat
push‐ups alternating medicine ball from one hand to the other. Correct position, rounded back Incorrect position, arched back
If the back is not rounded while performing exercises for the
abdominals, increased force will be placed on the vertebral
column. This increased pressure can cause lower back pain or
more serious injuries.
Procedures to follow when performing a proper sit up or crunch:
• Inhale and raise the shoulders and torso off the ground
• Exhale at the end of the movement
• Place the hands behind the ears rather than the head, to
prevent pulling on the neck.
• The wider the elbows, the more difficult the movement.
Variations of Side Planks
• Rotate hips forward supporting body weight on right forearm (other arm
can rest on hip).
Sit Ups & Crunches • Make sure body is in line and not letting your hips fall. The same should be
repeated on the left side.
• The same hold can be done with both arms fully extended (below).
Side Crunch ** To increase the level of difficulty, try raising top leg.
• Lying on your back
with your knees bent
at a 90o angle, rotate
your torso to the
right. Position your
hands behind your
ears or one hand on
the abdomen.
• Flex the abdominal
muscles raising the
shoulder and torso off
the floor.
• After completing one set, repeat the same procedures on the left side.
Side Plank with Arms Fully Extended
Crunch on an Exercise Ball
• Sit on the front of
the exercise ball
with your feet flat
on the floor.
• Slowly lower the
upper torso to the
lowest point in
which you are still
able to maintain
balance on the
exercise ball.
• Flex the abdominal muscles and return to sitting position.
Sit Ups on an Incline
• Hook your feet under the foot padding and lie back on the bench. Cross
your arms over your chest or rest your hands behind your ears.
• Flex at the hips and raise your
Prone Planks torso. Focus on using your
abdominal muscles to lift your
• Lie face down on the floor, support upper body on your forearms and body.
raise your lower body up onto your toes.
• Keep a flat back and relaxed neck muscles while contracting your
** The steeper the angle of
abdominal muscles. the bench, the more
difficult the exercise will be.
**A medicine ball can be added to
any of the previously mentioned
exercises to increase resistance.
** To increase the level of difficulty, try raising one
foot slightly off the ground (top) or extending one arm
Sit Ups with Medicine Ball
• Lying on your back with
out in front of you (bottom).
knees bent at a 90o angle,
hold medicine ball with
both hands at chest level,
elbows out.
• Curl the torso until
shoulder blades are off the
floor, maintaining medicine
ball at chest level.
** To increase the level of
difficulty, hold medicine
ball with both hands above
head, with arms extended
but not locked.
Flexion Exercises on a Ball
• Starting position: Begin both exercises Wall Toss
by assuming a push‐up position, feet • Position yourself a distance from the wall. This position will
on top of the ball, elbows fully depend on your strength and coordination.
extended but not locked. • Begin with the medicine ball by your hip.
• Position feet, knees, hips and
• Rotate from the torso, and toss the ball at the wall, keeping
shoulders in a straight line.
feet flat on the ground.
Hip Flexion • Cushion the catch by rotating to the same side.
• Assume starting position. Maintain • Alternate sides.
elbow extension and raise the hips
slightly while flexing the hips and
knees to roll the ball forward until
they are fully flexed.
• Extend hips and knees and return to
starting position.
Pikes
• Assume starting position. Maintain
elbow extension and flex the hips to roll
the ball forward until toes are on top of
the exercise ball and hips are directly in
line with shoulders.
• Extend hips and knees and return to starting position. Reverse Wall Toss
• Position body, back facing the wall, a distance away from wall.
• Begin with medicine ball in front of you.
Roll‐Outs • Toss the ball at the wall behind as you rotate your torso.
• Kneel on the ground, with wrists • Prepare for the catch and rotate back to center.
and forearms on the ball. Your
torso and upper legs should be
perpendicular forming a 90o
angle.
• Contract your abdominal muscles
and roll the ball forward along
your forearms as far as you can
go while still maintaining a flat
•
back.
Roll the ball back returning to starting position.
Seated Oblique Twist
• Balance on sit bones with
knees bent and feet off the
ground.
• Rotate from side to side slowly.
• Exercise may also be done
Back Extensions on an Exercise Ball
• Lie face down on the ball with the upper half of your torso off
without a medicine ball.
the ball.
• Position your toes on the floor for balance.
• Put hands behind your ears and raise your torso off of the ball
by extending the spine.
Wall/Partner Twist • Hold for several seconds, and return to starting position.
• Hold a medicine ball at waist height.
• Rotate slowly from the torso keeping feet
flat on the floor.
• On each rotation touch the ball to the wall
or hand it to a partner.
Down Low‐Up High Hip Extensions on an Exercise Ball
• Select appropriate med ball weight. • Lie on the ball so that it is under your hips and stomach.
• Begin standing, • Place your hands on the floor and extend your legs so your
reach diagonally toes touch the floor.
down towards • Keeping your back straight and legs together, lift legs until
ankle by bending they are parallel to the floor. Feet, knees, hips, and shoulders
knees. should be in a straight line.
• Reach diagonally • Hold for several seconds, and return to starting position.
up towards ceiling
as high as
possible, getting a
good stretch.
Supine Hip Extensions Superman
• Lie on your back with heels on top of the ball. • Lie on your stomach with arms
• Keeping your abdominal muscles contracted, slowly lift your and legs stretched out and fully
hips off the floor (squeezing the glutes) until your body is in a extended.
straight line. • Lift your arms and legs off the
• Hold for several seconds, and return to starting position. ground.
• Hold position for a set duration of
time, lower to starting position
and repeat.
**To increase the level of
difficulty, lift the hips and then
raise one leg off the ball.
Barbell Twist
• Rest barbell on shoulders with overhand grip.
• Keep feet on the ground about shoulder width apart.
• Slowly twist from side to side.
Hot Lizards on an Exercise Ball
• Lie on the ball so that it is under your hips and stomach.
• With the right toe down, extend your right arm up, keeping
your left hand on the floor, while also extending your left leg.
•
•
Fully extend each limb
Hold for several seconds and then switch sides.
Oblique Twists
• Place exercise ball under bent knees.
• Keep shoulders on the ground.
•
Slowly twist from side to side.
