DUMBBELL CRUNCHES Start on your back with your feet on the ground and hands holding the dumbbell above you. Leading with your chin up, contract your abs and push the dumbbell up towards the ceiling. Come up as high as you can without lifting your hips off the ground and keeping your chin up with [...]
BALL SWIMMERS Swimmers are a basic lower back strengthening exercise that is very beneficial—especially if you have lower back pain. A majority of lower back issues is due to a lack of strength in the lower back muscles, therefore an exercise like swimmers can help alleviate back pain. Start lying on top of a physio-ball, [...]
DUMBBELL SIT-UPS The Dumbbell Sit-Up is an advanced level core exercise. Start on your back in a sit-up position with your heels on the floor, knees slightly bent and holding the dumbbell above you with your arms extended. Sit up as you keep your arms extended, pushing the dumbbell up above your head. Once you [...]
DUMMBELL OVERHEAD SWING The Dumbbell Overhead Swing is an advanced core and full body exercise. Start at the bottom of the lunge position with one foot in front of the other and holding the dumbbell in front of you. Swing the dumbbell up over your head as you simultaneous jump up. As you jump up, [...]
DUMBBELL WOOD CHOP The Dumbbell Wood Chop is an advanced level core exercise. Start with your feet slightly wider than shoulder width in the quarter squat position (hips back, chest up back straight and a fourth of the way down into a squat) holding the dumbbell outside of one hip.Using a controlled pace, swing the [...]
BALL WINDSHIELD WIPERS The Ball Windshield Wipers is an advanced level core exercise. Lay on your back with your arms out to your side, legs extended up holding a physio-ball between them. Rotate your legs to one side using a comfortable range of motion then rotate over to the other side. Press your opposite hand [...]
BALL PASS BACKS Start on your back with hands extended up over your head holding the physio-ball. Keeping your arms and legs as straight as possible, lift them up off the ground and towards each other so that you pass the physio-ball between your feet. Once the physio-ball is between your feet, slowly lower your [...]
BALL KNEE TUCKS The Ball Knee Tucks is an advanced level core exercise. Start in the push-up position with the top of your feet on the ball the slowly bring your knees up towards your chest. Once your knees are at your chest, extend your feet back out to the start position. To increase the [...]
MEDICINE BALL CRUNCHES Start on your back with your feet on the ground and hands holding the medicine ball above you. Leading with your chin up, contract your abs and push the medicine ball up towards the ceiling. Come up as high as you can without lifting your hips off the ground and keeping your [...]
BALL REVERSE BACK EXTENSION The Ball Reverse Back Extension is an intermediate level core exercise. Start on top of a physio-ball facing down with your forearms and toes on the ground. Position yourself on the physio-ball so that you can maintain your forearms on the ground throughout the exercise. Slowly raise your legs up so [...]