Top tip: maintain as much control as possible to increase the effectiveness of all the exercises.
PALLOFF PRESS
EXERCISE BALL DEAD BUGS
EXERCISE BALL CRUNCHES
RUSSIAN TWISTS
TRX ROCKING PLANK
Palloff press
- The equipment needed for this exercise is a kinesis machine (or a cable machine with an adjustable height).
- To start, you need to set the weight relatively high as this results in the most benefits from the pallof press. Next, bring the handle to chest height and keep it close to your chest, now step away from the machine so you have to resist being pulled back. Now whilst holding your body still, press your arms slowly in front of you without letting them move to the side. Return your arms to your body in a controlled way, and repeat.
- The recommended sets and reps for this exercise would be 3 to 4 sets of 12-15 reps.
Exercise ball dead bugs
- The equipment needed for this exercise is a core mat and an exercise ball
- To start, hold the ball in your hands and lie on your back. Bring your legs off the ground with a bend in your knees, now raise your arms in the air too (ball in hands). Next, place the ball between your hands and knees. Now straighten one of your arms behind you/above your head whilst simultaneously extending the alternate leg. Then bring both limbs back to the ball, and switch, and repeat.
- The recommended sets and reps for this exercise would be 3 to 4 sets of 10 reps on either side.
Exercise ball crunches
- The equipment needed for this exercise is a core mat and an exercise ball
- To start, rest the middle of your back against the ball. Now come onto your feet by lifting your body up whilst maintaining your back’s contact with the ball. Now to start the rep, allow your shoulders to fall back slowly, stretching your abdominals. Now contract your core in a controlled manner and crunch to lift your shoulders back up again to the reps starting position.
- The recommended sets and reps for this exercise would be 3 to 4 sets of 12-15 reps.
Russian twists
- The equipment needed for this exercise is a core mat and a medicine ball.
- To start, sit down and hold the ball just in front of your stomach. Now lean slightly back to engage your core. Then twist your upper body to one side whilst keeping your legs still, then come back to the middle and do the same on the opposing side.
- The recommended sets and reps for this exercise would be 3 to 4 sets of 12 reps on either side.
- Top tip: Lift your feet slightly off the floor to increase the difficulty of the exercise.
TRX rocking plank
- The equipment needed for this exercise is a core mat and a TRX (yellow and black straps in upstairs HIIT area).
- To start, sit in front of the TRX and cross your legs. Whilst keeping your legs crossed, put your feet in a handle of the TRX each. Now twist your entire body so you are facing the floor, and your body is being held up by your hands and the TRX. Next, drop onto your forearms into a plank position. Now rock your entire body slowly back and forth whilst maintaining the plank position.
- The recommended sets and reps for this exercise would be 3 sets of 30-90 secs.
Join Alex for Core Conditioning on Fridays at 12.30pm as well as Jo on Mondays at 6pm and Wednesdays at 9am.
Blog by Alex Boardman – Personal Trainer (Boardman Personal Training)