Core Exercises

Key Points

• ROLLOUTS - BEGINNER STAGE:
• Kneeling rollouts using a stability ball
• Start on knees with hands on the ball
• Push the ball away, maintaining a strong upper back and postural alignment
• Roll out while keeping the ribcage down and core engaged
• Avoid lower back curving or excessive hip movement
• Perform 2 to 3 sets of 10 to 20 reps
• ROLLOUTS - ADVANCED STAGE:
• Rollouts with legs straight and knees off the ground
• Maintain strong upper body and core alignment
• Roll out and back in with controlled movement
• Stop if lower back sags or pain occurs
• Perform 2 to 3 sets of 10 to 20 reps
• DEAD BUG - BEGINNER STAGE:
• Dead bug with knees bent and hands by the side
• Maintain good intra-abdominal pressure throughout the exercise
• Start with knees at 90 degrees, lower one leg at a time to tap the ground
• Keep mid-spine from arching off the ground
• Perform 2 to 3 sets of 10 to 20 reps
• DEAD BUG - INTERMEDIATE STAGE:
• Dead bug with alternating hand and foot movements
• Extend one leg straight out while opposite hand goes back
• Maintain core stability and control
• Perform 2 to 3 sets of 10 to 20 reps
• DEAD BUG - ADVANCED STAGE:
• Dead bug using a Swiss ball
• Place hands and toes on the Swiss ball
• Perform the same movement while maintaining stability
• Perform 2 to 3 sets of 10 to 20 reps
• DEAD BUG WITH ELASTIC - UPPER BODY:
• Dead bug with elastic band in hands
• Hold elastic band with tension, extend opposite arm and leg
• Maintain core engagement and stability
• Perform 2 to 3 sets of 10 to 20 reps
• DEAD BUG WITH ELASTIC - LOWER BODY:
• Dead bug with elastic around shoelaces
• Perform hand movements while resisting with elastic around toes
• Maintain proper form and core stability
• Perform 2 to 3 sets of 10 to 20 reps
• COMBINED CHALLENGE:
• Dead bug with both hand and foot elastics
• Combine movements with upper and lower body resistance
• Perform 2 to 3 sets of 10 to 20 reps
• DEAD BUG WITH KETTLEBELL:
• Dead bug with a kettlebell over the head
• Extend legs straight while moving the kettlebell behind
• Ensure lower back does not arch off the ground
• Perform 2 to 3 sets of 10 to 20 reps
• Consistency in performing these exercises will lead to better core stability and overall physical health