What are 4 benefits of core exercises? 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 Intro Core/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 Abdominals pulled in Light pressure on your neck Back supported Slow and controlled movement

Standing and Seated/Laying Down Form Standing Form Knee stays over ankle Weights controlled Seated/ Laying Down Form Pelvic Tilt of hips Knees bent

Core Equipment Medicine Balls Knee Raise Physioball

Core Exercises/Equipment 1. Hanging Leg Raise Muscles Worked: Rectus Abdominis (Front abs) Obliques (side abs) Hip Flexors (hip) Remember To: -Back against pad -Controlled raise

Working with a Medicine Ball 2. Medicine Ball Chops Muscles Worked: -Obliques -Rectus Abdominis Remember to: -Knees bents -Abs pulled in

3. Lunge with Medicine Ball Twist Muscles Worked: - Rectus Abdominis - Obliques - Quads - Hamstrings - Deltoids Remember to: -Knee over ankle -Good Posture

4. Crunch on the ball Muscles worked: Remember to: -Elbows out 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