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Ultimate Home Core

32 min
 · 
7 exercises
Today is purely rep completion! Nothing too complicated at all, just some time to work through the motions that will develop some awesome core stability and strength. 
Dead Bug
3 sets
20 reps
45 sec rest
Make sure to move at a cool ad controlled pace, focus on that transition, and activate that core! 10 per side.
1:00 rest
Supermans
3 sets
15 reps
45 sec rest
Now time to build on that lower back strength.
1:00 rest
Reverse Crunch
3 sets
15 reps
45 sec rest
Bring those legs all the way up and over! Point them to the sky if you like!
1:00 rest
Double Side Jackknifes
2 sets
15 reps
45 sec rest
Left side only!
1:00 rest
Double Side Jackknifes
2 sets
15 reps
45 sec rest
Right side only!
1:00 rest
Inchworms
1 sets
40 reps
40 reps in as few sets possible. Ouchy!
1:00 rest
Windshield Wipers
1 sets
180 secs
3 minutes, as many reps as possible in that time; it's the home straight!
Ultimate Home Core
32 min
 · 
7 exercises
Today is purely rep completion! Nothing too complicated at all, just some time to work through the motions that will develop some awesome core stability and strength. 
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Dead Bug
3 sets
20 reps
45 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Make sure to move at a cool ad controlled pace, focus on that transition, and activate that core! 10 per side.
Primary muscle group(s):
Abs
  1. Lie on your back. Extend hands straight above towards the ceiling. Bring your knees up to a 90-degree angle. Shins should be parallel to the floor. Exhale and bring hips off the floor.
  2. Begin by extending one leg forward. The foot should be hovering just above the ground.
  3. Pause then return the leg to it’s starting position while extending the opposing leg. Keep alternating legs while maintaining a tight core.
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors, Quadriceps
  1. Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
  2. Place your hands lightly on the sides of your head.
  3. Curl your torso upwards so your shoulders are slightly raised off the floor..
  4. Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
  5. Slowly move your legs in a pedaling action as if you are riding a bicycle.
  6. As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
  7. After each crunch, return to the start position inhaling as you do so.
  8. Without pausing, repeat the movement to the other side.
  9. Repeat without pausing for the desired number of repetitions to each side.

Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.

Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie flat on an exercise mat, extending your arms straight back behind your head.
  2. Fully extend your legs also. This is the start position.
  3. Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.
  4. At this point, your legs should remain fully extended at between 35-45 degrees from the floor.
  5. Your arms should be fully extended, parallel to your legs.
  6. Your upper body should be raised off the floor.
  7. Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.
  8. Repeat.
Rest
0:00
next up
Supermans
Next
Supermans
3 sets
15 reps
45 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Now time to build on that lower back strength.
Primary muscle group(s):
Lower Back
Secondary:
Abs
  1. Lie face down on a mat, with your arms fully extended above your head and your legs fully extended behind you.
  2. Lift your chest, arms and legs off the floor by arching your back. Only the tops of your quads and your lower abdomen should be in contact with the floor.
  3. Hold for a count of 2 while squeezing your abdominals and obliques.
  4. Return to the starting position for a count of one, then repeat.

This exercise can be done using one arm and it's opposite leg at a time. For example, right arm and left leg raised while your left arm and right leg remain on the floor. This method of execution allows you to use the free hand to push down on the floor to lift your chest higher from the ground.

Primary muscle group(s):
Lower Back
Secondary:
Glutes & Hip Flexors, Hamstrings
  1. Lie face down on a hyper extension bench with your upper thighs and lower hips on the support pad. You must be able to bend at the waist freely.
  2. Lock your ankles under the footpads.
  3. Start with your body in a straight line head to toe.
  4. Place your arms across your chest, behind or at the side of your head.
  5. Slowly bend forward by relacing your, back and abdominal muscles.
  6. Continue as far as possible without rounding your back or raising your thighs from the support pad. You should feel a slight stretch in your hamstrings.Hold for a count of one.
  7. Return to the start position by contracting your back and abdominal muscles until your body is once again straight. Do not arch your back up at the end of the movement. Pause and repeat.

As your strength and flexibility increase, you can hold a weight plate against your chest for extra resistance.

Primary muscle group(s):
Lower Back
  1. Lie prone on a swiss ball with your feet hip width apart. You can place your feet against a wall for better stability. Clasp your hands behind your head with elbows pointing out.
  2. Engage your abs and raise your torso off the ball, hyperextending your spine.
  3. Return your torso to the ball to the starting position.
Rest
0:00
next up
Reverse Crunch
Next
Reverse Crunch
3 sets
15 reps
45 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Bring those legs all the way up and over! Point them to the sky if you like!
Primary muscle group(s):
Abs
  1. Lie flat on an exercise mat on the floor.
  2. Extend your legs fully and place your hands palms down, flat on the floor beside you.
  3. Keeping your feet together, draw your knees up towards your chest, until your thighs are at 90 degrees to the floor and your calves are parallel to it. This is the start position.
  4. As you inhale, curl your hips up off the floor while bringing your knees further towards your chest.
  5. Continue the movement until your knees are touching your chest, or as far as comfortable.
  6. Hold for a count of one.
  7. In a controlled movement, return your legs to the start position, exhaling as you do so.
  8. Repeat.
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors
  • Lie on your back on a flat bench.
  • Reach overhead and grab the top of the bench with both hands.
  • Brace your abdominal muscles.
  • Straighten your legs and lift them up. Stop when they are above parallel.
  • Contract your abdominals as you bend your knees and bring your legs up and towards the top of the bench.
  • Pause then slowly release your legs to the starting position, making sure to keep the contraction in your abdominals.
Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
  2. Legs straight out in front of you, ankles together and feet slightly off the floor.
  3. Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
  4. Return to starting position.
Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie flat with hands under your buttocks.
  2. Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
  3. Hold and then slowly return to starting position.
Rest
0:00
next up
Double Side Jackknifes
Next
Double Side Jackknifes
2 sets
15 reps
45 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Left side only!
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors
  • Bring yourself to the ground and lie on your left side. Be sure to stack your feet.
  • Place your left hand on your side while raising your right arm above your head so that the elbow is pointing towards the sky.
  • Focusing all of the tension and contraction in the obliques, bring your feet up while you raise your upper body. Lead with the right elbow.
  • Hold the contraction and slowly return to the starting position. Do not allow your feet or shoulder to touch the ground.
  • Repeat.
Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie on an exercise mat and place your feet your under something that will not move or ask a spotter hold them down for you. Keep your knees bent.
  2. Raise your upper body from the mat to form V-shape with your thighs.
  3. Keep your arms fully extended in front of your chest, clasping your hands together.This is the start position.
  4. In a smooth motion, twist your upper body to the right until you feel a stretch in your back and sides. Keep your arms parallel to the floor and exhale as you do this. Hold for a count of one and inhale.
  5. Return to the start position while breathing out.
  6. Repeat the movement,this time to the left side of your body.
  7. Repeat.

As your strength increases, you can hold a weight plate or medicine ball in front of you to increase resistance and engage other muscle groups.

Rest
0:00
next up
Double Side Jackknifes
Next
Double Side Jackknifes
2 sets
15 reps
45 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Right side only!
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors
  • Bring yourself to the ground and lie on your left side. Be sure to stack your feet.
  • Place your left hand on your side while raising your right arm above your head so that the elbow is pointing towards the sky.
  • Focusing all of the tension and contraction in the obliques, bring your feet up while you raise your upper body. Lead with the right elbow.
  • Hold the contraction and slowly return to the starting position. Do not allow your feet or shoulder to touch the ground.
  • Repeat.
Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie on an exercise mat and place your feet your under something that will not move or ask a spotter hold them down for you. Keep your knees bent.
  2. Raise your upper body from the mat to form V-shape with your thighs.
  3. Keep your arms fully extended in front of your chest, clasping your hands together.This is the start position.
  4. In a smooth motion, twist your upper body to the right until you feel a stretch in your back and sides. Keep your arms parallel to the floor and exhale as you do this. Hold for a count of one and inhale.
  5. Return to the start position while breathing out.
  6. Repeat the movement,this time to the left side of your body.
  7. Repeat.

As your strength increases, you can hold a weight plate or medicine ball in front of you to increase resistance and engage other muscle groups.

Rest
0:00
next up
Inchworms
Next
Inchworms
1 sets
40 reps
Set 1 of 1
Rest before next set
Get ready
321GO
40 reps in as few sets possible. Ouchy!
Primary muscle group(s):
Abs, Glutes & Hip Flexors, Lower Back
Secondary:
Biceps, Calves, Chest, Forearms, Shoulders
  1. Stand tall with your legs extended straight.
  2. Bend over from the hips and touch the floor with your palms flat on the floor.
  3. Keep your legs straight as you walk your hands as far forward as you can. Don’t let your hips sag.
  4. Take small steps and walk your feet to your hands.
  5. Continue for the desired amount of repetitions and then straighten up to the starting position.
Primary muscle group(s):
Abs
  1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
  2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
  3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
  4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

Rest
0:00
next up
Windshield Wipers
Next
Windshield Wipers
1 sets
180 secs
Set 1 of 1
Rest before next set
Get ready
321GO
3 minutes, as many reps as possible in that time; it's the home straight!
Primary muscle group(s):
Abs, Obliques
  1. Lie on an exercise mat, keeping your back flat with no arching of the spine.
  2. Extend your arms out beside you at shoulder level, with your palms pressed firmly to the floor. Your upper body should form a “T” shape.
  3. Raise your feet off the floor by bending your hips and knees to 90 degree angles. This is the start position.
  4. As you exhale, rotate both your thighs to one side until the outer thigh touches the ground or until you feel a stretch in your abs and lower back.
  5. Pause briefly, then rotate to the other side without pausing in the start position.
  6. When you have rotated to both sides, that is one repetition.
  7. Repeat for the desired number of repetitions.

This exercise has 3 levels of difficulty: Beginner – with the knees and hip bent as described above; intermediate – feet up with knees at 90 degrees but the hips remaining in a neutral position; advanced –legs straight and hips bent at 90 degrees so your body forms an “L”.

Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
  2. Legs straight out in front of you, ankles together and feet slightly off the floor.
  3. Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
  4. Return to starting position.
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