1. What are 4 benefits of core exercises?
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What are 4 benefits of core exercises?

2. 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

3. 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

4. Core Basics Abdominals pulled in Light pressure on your neck
Back supported
Slow and controlled movement

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

6. Core Equipment
Medicine Balls Knee Raise Physioball

7. 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

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

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

10. 4. Crunch on the ball Muscles worked: Remember to: -Elbows out
Rectus Abdominis (front abs)
Obliques (side abs)
Remember to:
-Elbows out
-Chin up

11. 5. Prone Knee Tuck (on physioball)
Muscles Worked:
Rectus Abdominis
(Front abs)
Hip Flexors
(Hip)
Adductor Magnus
(Inner Thigh)
Trapezius
(Back and Shoulders)

12. 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