Name: Playbook - London Papamichael - List Core Exercises to Try
Uploaded: 2021-01-18T11:47:33.746Z
Duration: 45 min
Description: List Core Exercises to Try

7 abdominal exercises became the first session in three and a half weeks.  hope my back holds and that I'm back.  feel so much more energetic and focused when I exercise.

Rebecca

long ago I did a dedicated ab workout.  nice!

Good with a libary of excersices when the ideas are gone

Core is an area I have got work on this year! Wow! So many options here👍

Matt

Lots of excellent exercises here! I will feel these

Shellane

If you don’t have an Ab roller, use a barbell with weights, trx, or even the seat on the row machine.

Ab Rollout (Core)

Engage your core before you start. Then alternating from high to low. 20 reps each side

Alternating Resistance Band Woodchops.

Place band underneath in the center of each foot and place behind neck like a barbell, brace core and bend the top
Half off your body forward without kicking your hips back. This should be a slow a controlled movement. Bracing your core the whole time.

Banded Good mornings

Brace your core, try not to kick your hips back and being your top half of your body bending forward.

Barbell Good mornings

Knees slight bent, bend with your upper body forward while braving your core and repeat

Barbell Good-mornings

No need to go heavy on this movement. Fully engage your core before you perform the Row. Keep leg straight, toes pointed down. Do not rush the row. 15 reps each side

Bird Dog Rows

Knees slightly bent, brace your core, twist your body using your core, not arms.

Broomstick Twist

Keep hips up as high as possible and brace your core.

Crabwalks

Lift up and forward and contract your abs

Crunches

Lift up and forward while contracting your abs

Decline Bench Sit Up

Alternate each side bringing your knee to your elbow . 15 reps each knee

Decline Plank knees to elbow

Brace your upper body by grabbing something, lift legs up and down focusing on your abs

Exercise Ball Leg Lift

Stretch out band, keep arms extended and center of your body, perform the motion of the #8

Figure 8 w/ resistance band

Let the momentum of your core carry your fro side to side, don’t use your arms and shoulders

Kettlebell Torso Twist

Take a knee, grip kettlebell from the sides and bring up from the to the alternate side focusing on your torso/core to control the movement. 20 reps each side.

Kettlebell Torso Woodchop

Great lower ab exercise and with adding the plank position you activate your entire core.

Knee Tuck Plank w/ Exercise Ball

Hold yourself up with arms locked, lean forward slightly and use lower abs to bring your knees to your chest, try not to use your hips

Leaning Reverse Crunch

Lean forward as much as possible, contract and and bring knees up and in to your chest.

Lower Ab Leg Lift

Brace core, don’t let arms or legs take over the movement

Machine Ab Crunch

Knees slightly bent, core engaged, arms extended and rotate with your car back and forth

Med Ball Torso Rotations

Mountain Climbers

Mountain Climbers with floor gliders

Assume plank position, firearms on the foam roller and roll arms back and forth on roller while contracting your core

Plank Forearm Rollout w/ foam roller

Sit plate on shins and extend legs forward then back, grab plate with hands and stretch back, that’s one rep!

Plate Core Pass

Keep core tight, squeeze the med ball alternating back and fourth.

Russian Twist

Don’t forget lower back is part of your core. Keep back flat during the movement.

Seated Good Mornings

Slow and controlled movement. This is going to target your lower back and hamstrings. Keep core braced throughout the movement.

Lay on your side, form a straight line and Lyft both kegs off the ground, bring your elbow to your knee with contracting your abs and obliques 20 reps each side

Side Crunch

Keep body in a straight line, hold for at-least 30 secs each side

Side Plank w/ Leg Hold

Lay on side, body in a straight line, lift up on foot and forearm bringing your body off the ground. Brace core and lift other leg up and hold.

Side plank with static hold

Place hands on sliders and reach out as far as possible and return to starting position.

Slider ab rollouts

Lower back is part of your core as well. Lay on ball with stomach and hips, lift upper body body in a controlled motion while bracing your core.

Stability Ball Back Extension

Hold weight straight up with arms extended, and reach up as high as you can, this is upper an focused

Stability Ball Crunch

Hold weight above your head with arms extended, contract abs and act like your reaching for the sky.

Stability Ball Crunches

Perform plank with stability ball and rotate your arms clockwise for 5 reps then counterclockwise for 5 reps, repeat until you do 20 total reps.

Stability Ball Plank with rotation.

Only allow your upper back to touch the ball, keep hips up, glutes and core contracted through the entire movement. Use any kind of weight to add difficulty.

Stability Ball Torso Twist

Brace your core, reach out as far as you can then return and repeat.

Standing TRX Ab Rollout

Brace your core, keep hips square and lean on the exercise ball as much as it possible, great exercise to engage your whole body. 10 reps each side

T-Spine Rotation

The more you lean on the ball the more difficult the movement, challenge yourself!!! 15 reps each side

T-Spine Row On Stability Ball

Be sure to finish the movement by squeezing your glutes

Weighted lower back extension

Keep arms extended, alternate legs left to right

Windshield Wipers

Total core activation here. Hold dumbbells or barbell above Chest, keep arms extended. Lift legs up and abs alternate from left to right without feet or legs touching the ground.

Keep arms extended holding the weight above your chest, bring legs up and alternating from left to right.

List Core Exercises to Try

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