Core

An isometric exercise routine thats build muscle, strength, balance, and range of motion in targeted areas through static muscle contraction.

Exercise Overview

Exercise Instructions

Hand Plank demonstration

1. Hand Plank

Instructions

  • Start on your hands and knees in a tabletop position.
  • Step one foot back and then the other, so your legs are fully extended.
  • Engage your core to keep your body in a straight line from your head to your heels.
  • Distribute your weight evenly between your hands and feet and hold the position.

Tips

  • Look at a spot on the floor just ahead of your hands to keep your neck neutral.

Modifications

  • For less intensity, drop to your knees while maintaining a straight line from knees to head.

Benefits

  • Triceps, Upper Back, Obliques, Shoulders, Chest, Lower Back, Glutes, Abdomen
Elbow Plank demonstration

2. Elbow Plank

Instructions

  • Start on your hands and knees in a tabletop position.
  • Lower your forearms to the floor, then step back with both feet so your legs are fully extended.
  • Engage your core to keep your body in a straight line from your head to your heels.
  • Distribute your weight evenly between your forearms and feet and hold the position.

Tips

  • Align your elbows directly under your shoulders.
  • Avoid arching your lower back or lifting your hips too high.

Modifications

  • For less intensity, drop to your knees while maintaining a straight line from knees to head.

Benefits

  • Triceps, Upper Back, Obliques, Shoulders, Chest, Lower Back, Glutes, Abdomen
Elbow Pike demonstration

3. Elbow Pike

Instructions

  • Start on the floor in a push-up position with your forearms on the floor.
  • Engage your core to lift your hips towards the ceiling, forming an inverted "V" shape with your body.
  • Distribute your weight evenly between your forearms and feet and hold the position.

Tips

  • Keep your legs straight and your heels off the ground.
  • Keep your head between your arms and relax your neck.

Modifications

  • For less intensity, keep your knees slightly bent and lower your hips.
  • Use a cushion under your forearms for extra support.

Benefits

  • Triceps, Shoulders, Chest, Abdomen
Elbow Side Plank demonstration

4. Elbow Side Plank

Instructions

  • Start lying on your side with your legs extended and your feet stacked on top of each other.
  • Place your bottom elbow under your shoulder and your forearm flat on the floor.
  • Engage your core and lift your hips off the floor, creating a straight line from your head to your heels.
  • Rest your top hand on your hip and hold the position.

Tips

  • Keep your hips lifted and in line with your body.

Modifications

  • For less intensity, lower your bottom knee to the floor for support.

Benefits

  • Triceps, Obliques, Shoulders, Abdomen
Reverse Plank demonstration

5. Reverse Plank

Instructions

  • Start on the floor in a seated position with your legs extended in front of you.
  • Place your hands on the floor behind your hips with your fingers pointing toward your feet.
  • Press your palms and heels into the floor and engage your core to lift your hips up toward the ceiling.
  • Straighten your arms and legs to create a straight line from your head to your heels and hold the position.

Tips

  • Keep your chest lifted and your head in a neutral position.
  • Keep your arms straight but avoid locking your elbows.

Modifications

  • For less intensity, bend your knees and keep your feet flat on the floor.
  • If wrist discomfort occurs, try turning your fingers out to the sides slightly.

Benefits

  • Shoulders, Hamstrings, Lower Back, Glutes, Abdomen
Reverse Plank Leg Lift demonstration

6. Reverse Plank Leg Lift

Instructions

  • Start on the floor in a seated position with your legs extended in front of you.
  • Place your hands on the floor behind your hips with your fingers pointing toward your feet.
  • Press your palms and heels into the floor and engage your core to lift your hips up toward the ceiling.
  • Keeping your legs straight, lift one leg up off the floor and hold the position.

Tips

  • Straighten your arms and legs to create a straight line from your head to your heels
  • Keep your chest lifted and your head in a neutral position.

Modifications

  • For less intensity, keep both feet on the floor.
  • If wrist discomfort occurs, try turning your fingers out to the sides slightly.

Benefits

  • Shoulders, Hips, Hamstrings, Quadriceps, Lower Back, Glutes, Abdomen
Bridge demonstration

7. Bridge

Instructions

  • Start lying on your back with your knees bent and your feet flat on the floor.
  • Engage your core and glutes to lift your hips off the floor, forming a straight line from your knees to your shoulders.
  • Keep your palms and shoulders pressed into the floor and hold the position.

Tips

  • Squeeze your glutes at the top of the movement.
  • Avoid arching your lower back; the movement should come from your hips and glutes.

Modifications

  • For less intensity, lift your hips only partially off the ground.
  • If you feel any neck strain, try placing a small, folded towel under your head for support.

Benefits

  • Hamstrings, Lower Back, Glutes
Leg Lift demonstration

8. Leg Lift

Instructions

  • Start lying on your back with your legs extended and your arms behind your head.
  • Engage your core to lift both legs off the floor, creating a 45 degree angle between your legs and the floor.
  • Keep your legs straight and your feet together and hold the position.

Tips

  • Keep your lower back pressed into the floor.
  • Keep your head and shoulders flat on the floor throughout the exercise.

Modifications

  • If lifting both legs is too intense, perform the exercise with one leg at a time.
  • If you feel strain in your lower back, place your hands under your hips for support or bend your knees slightly.

Benefits

  • Hips, Quadriceps, Abdomen
Toe Touch Hold demonstration

9. Toe Touch Hold

Instructions

  • Start lying on your back with your knees bent and your feet flat on the floor.
  • Engage your core to extended your legs and lift them straight up into the air.
  • Lift your head, neck, and shoulders off the floor and reach up with your arms to touch your toes.
  • Hold the position.

Benefits

  • Abdomen
Bicycle Crunch Hold demonstration

10. Bicycle Crunch Hold

Instructions

  • Start lying on your back with your knees bent and your feet flat on the floor.
  • Place your hands behind your head and engage your core to lift your head and shoulders off the floor.
  • Extend one leg straight out and bring your opposite knee towards your chest, while rotating your upper body to bring your opposite elbow toward your raised knee.
  • Hold the position and switch sides at the halfway point.

Tips

  • Keep your lower back pressed into the floor.
  • Focus on the rotation of your torso, not just the elbow-to-knee movement.
  • Avoid pulling on your neck with your hands.

Benefits

  • Obliques, Abdomen
Lying Side Leg Raise demonstration

11. Lying Side Leg Raise

Instructions

  • Start lying on your side with your legs extended and your feet stacked on top of each other.
  • Rest your head on your lower arm and place your top hand on your hip.
  • Engage your core to lift your top leg towards the ceiling, creating a 45 degree angle between your leg and the floor.
  • Hold the position.

Tips

  • Keep your hips stable and your body in a straight line from head to toe.

Modifications

  • If lifting your leg high is too challenging, perform the exercise with a smaller range of motion.

Benefits

  • Obliques, Lower Back, Glutes, Abdomen
Superman demonstration

12. Superman

Instructions

  • Start lying on your stomach with your arms extended in front of you.
  • Engage your core to lift your arms, chest, and legs off the floor.
  • Keep your head in line with your spine and hold the position.

Tips

  • Focus on engaging your back and glute muscles.
  • Lengthen your body, reaching with your fingertips and toes.
  • Keep your head in a neutral position to avoid straining your neck.

Modifications

  • For less intensity, lift only your arms or only your legs at a time.

Benefits

  • Upper Back, Shoulders, Hamstrings, Lower Back, Glutes