Beginner Core Exercises

Email: health.plus@vanderbilt.edu

Knee Planks Knee Side Planks

Begin by lying on stomach, elbows Begin by lying on side with arm bent
bent, and weight on forearms. Lift and resting weight on the elbow.
body up so that weight is on elbows Knees should be bent as well. Lift
and knees. Keep back as straight as body up so that weight is on knee and
possible contracting the belly into elbow. Keep body as straight as possi-
the spine. Do not let hips drop or ble. Hold for 30 seconds and work up
rise. Remember to breath. Hold for to 1-2 minutes. Repeat on each side
30 seconds and work up to 1-2 for 1-3 sets.
minutes. Repeat for 1-3 sets.

Birddog Crunches

Begin on all fours with hands under Begin by lying on back with knees
shoulders and knees under hips. Keep bent and hands clasped behind head.
back straight and head in line with Elbows should be out wide. Take a
the spine. Extend one arm and hold deep breath in and on the exhale lift
for 5 seconds. Return to start. Extend your shoulders off the floor about 6-
the opposite leg and hold for 5 sec- 12 inches, making sure to not strain
onds. Return to start. Make sure arm neck by looking up and not tucking
and leg are level with back. Perform chin down. Hold for 1-2 seconds and
10 repetitions for each leg/arm com- then return to starting position. Per-
bination for 1-3 sets. form 10-20 repetitions for 1-3 sets.

* Note: When performing core exercises, breathing is key. Breath out on the contraction/initial phase and in on the release/rest phase.
 Beginner Core Exercises
Created by: Rebekah Downing, ACSM, Fitness Associate

Crunches with Twist Leg Lifts

Begin in same position as a crunch. Begin by lying on back with legs flat.
Instead of going straight up, twist to Slide hands under rear for satiability
the right then return to starting posi- and lower back support. Slowly lift
tion. On the next repetition twist to legs off the ground about 12 inches
the left and then return to starting and bring back to starting position. If
position. Perform 10-20 repetitions this is difficult, start with one leg at a
for 1-3 sets. time until strong enough to lift both or
bend the knees slightly. Perform 10-20
repetitions for 1-3 sets.

Reverse Crunch Classic Wood Chop

Begin by lying on back with both feet Begin by standing while holding a
in the air. Lift your pelvis off the medicine ball (4-6 lbs). Legs should
floor and return for one repetition. be slightly wider than shoulders.
Hands should be flat on the ground at Raise the ball above head to start.
sides for stability. Perform 10-20 Bend the knees and move hips back
repetitions for 1-3 sets. when lowering the ball. Arms should
stay straight as the ball lowers to
knee level . Make sure to keep knees
in line with toes and not in front of
them. Return to starting position and
repeat for 10 repetitions for 1-3 sets.

* Note: When performing core exercises, breathing is key. Breath out on the contraction/initial phase and in on the release/rest phase.
 Advanced Core Exercises
Email: health.plus@vanderbilt.edu

Planks Side Planks

Begin by lying on stomach, elbows Begin by lying on side with arm bent
bent, and weight on forearms. Lift and resting weight on the elbow. Legs
body up so that weight in on elbows are straight with weight on the outside
and toes. Keep back as straight as of the foot in contact with the floor.
possible keeping the belly tucked in. Lift body up so that weight is on foot
Do not let hips drop or rise. Remem- and elbow. Bring your top arm straight
ber to breath. Hold for 30 seconds up for added difficulty. Keep body as
and work up to 1-2 minutes. Repeat straight as possible. Hold for 30 sec-
for 1-3 sets. onds and work up to 1-2 minutes. Re-
peat on each side for 1-3 sets.

Advanced Birddog Crunches with Medicine Ball

Begin on all fours with hands under Begin by lying on back with knees
shoulders and knees under hips. bent. Hold the medicine ball with
Without arching back and keeping arms straight behind head on the
head in line with spine, extend right floor. Take a deep breath in and on
arm and left leg up. Make sure arm the exhale lift your torso off the floor
and leg are level with the back. Bal- about 6-12 inches, making sure to not
ance for 5 seconds before returning to strain neck by looking up and not
starting position. Perform 10 repeti- tucking chin. Bring arms straight up
tions for each arm/leg combination with ball until back is straight. Hold
for 1-3 sets. for 1-2 seconds and return to starting
position. Perform 10-20 repetitions
for 1-3 sets.

* Note: When performing core exercises, breathing is key. Breath out on the contraction/initial phase and in on the release/rest phase.
 Advanced Core Exercises
Created by: Rebekah Downing, ACSM, Fitness Associate

Twist with Medicine Ball Core Ball Transfer

Start in the up position with back off Start on back while holding a core
the ground (feet off the ground for ball above the head. Bring arms and
even more advanced movement). legs up to transfer the ball from your
Twist to the right and left touching hands to your knees/feet. Return to
the medicine ball to the ground on starting position and repeat, this time
each side. This exercise can be done transferring from the knees/feet back
at a fast or slow pace. Perform 10- to the arms. Perform 8-10 repetitions
20 repetitions for 1-3 sets. for 1-3 sets.

Knee Tucks with Core Ball Oblique Wood Chops

Begin on all fours with ball under Begin by standing and holding a
torso. Slowly walk hands forward medicine ball (4-6 lbs). Legs should
until feet come off floor and thighs be slightly wider than shoulders.
are on ball with shoulders in a Raise the ball above head to either
straight line with hands in the plank the left or right side. Bend the knees
position. Exhale and slowly bend as the ball lowers to the outside of the
knees toward chest as ball rolls closer opposite knee. Arms should stay
to arms in a tucked position. The hips straight as the ball lowers to knee
will move toward ceiling. The knees level . Return to starting position and
should be in line with the hips in the repeat on each side for 10 repetitions
tuck position. Inhale and straighten for 1-3 sets.
legs back into starting plank posi-
tion. Perform 8-10 repetitions for 1-3
sets.

* Note: When performing core exercises, breathing is key. Breath out on the contraction/initial phase and in on the release/rest phase.