Jump Starter

What are 4 benefits of core exercises?

Basic Strength Training Info

• Breathing: IN on the easy part

OUT on the difficult part• Reps: Each time you lift the weight• Sets = group of reps

Fitness Center IntroCore/Lower Body Machines and Exercises

How do I?

• TONE Muscles: High Reps + Low Weight

• INCREASE Muscle Mass: Low Reps + High Weight

• LOSE Weight: Combine healthy eating, cardio

exercises and strength training

Core Basics

1. Abdominals pulled in

2. Light pressure on your neck

3. Back supported

4. Slow and controlled movement

Standing and Seated/Laying Down Form

Standing Form

1. Knee stays over ankle

2. Weights controlled

Seated/ Laying Down Form

1. Pelvic Tilt of hips

2. Knees bent

Core Equipment

Medicine Balls Knee Raise Physioball

Core Exercises/Equipment

Muscles Worked:

-Rectus Abdominis (Front abs)

-Obliques (side abs)

-Hip Flexors (hip)

Remember To: -Back against pad -Controlled raise

1. Hanging Leg Raise

Working with a Medicine Ball

2. Medicine Ball Chops

Muscles Worked:-Obliques-Rectus Abdominis

Remember to: -Knees bents -Abs pulled in

Muscles Worked:

- Rectus Abdominis

- Obliques

- Quads

- Hamstrings

- Deltoids

Remember to:

-Knee over ankle

-Good Posture

3. Lunge with Medicine Ball Twist

4. Crunch on the ball

Muscles worked:

• Rectus Abdominis (front abs)• Obliques (side abs)

Remember to:

-Elbows out

-Chin up

5. Prone Knee Tuck (on physioball)

Muscles Worked:

•Rectus Abdominis (Front abs)•Hip Flexors (Hip)•Adductor Magnus (Inner Thigh)•Trapezius (Back and Shoulders)

6. Physioball Back Extension

Muscles Worked:

• Erector Spinae (Back)• Glut Maximus (Butt)• Hamstrings (Back of leg)• Adductor Magnus (Inner Thigh)

Remember To:-Elbows out-Light pressure on head/neck