C O R E
Video - Picture
Alternative Exercises
Instructions
1. Lie flat on your back with your legs fully extended and your hands placed flat on the floor right next to your torso or placed under your glutes/tailbone. This will be your starting position. 2. Raise & pull your knees towards your midsection by contracting your lower abdominal muscles and hip flexors. Continue the motion until your knees are past being perpendicular to the floor and closer to your midsection and your lower legs (calves) are parallel to the floor. 3. Return your legs back down to their starting position while keeping your lower abdominal muscles and hip flexors fully engaged and under constant tension. Make sure to keep your torso and your arms flat and stationary on the floor throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : STOP immediately if you felt any sharp pain in your midsection (abdominal muscles), hips and/or lower back while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Lie flat on your back on a stable/flat bench with your legs fully extended and your hands holding firm onto the bench seat from both sides. This will be your starting position. 2. Raise & pull your knees towards your midsection by contracting your lower abdominal muscles and hip flexors. Continue the motion until your knees are past being perpendicular to the floor and closer to your midsection and your lower legs (calves) are parallel to the floor. 3. Return your legs back down to their starting position while keeping your lower abdominal muscles and hip flexors fully engaged and under constant tension. Make sure to keep your torso and your arms stationary on the bench throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : STOP immediately if you felt any sharp pain in your midsection (abdominal muscles), hips and/or lower back while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Lie flat on your back with your legs fully extended and your hands placed flat on the floor right next to your torso or placed under your glutes/tailbone. This will be your starting position. 2. Lift & pull your legs all the way up towards your midsection by contracting your lower abdominal muscles and hip flexors, while keeping your legs fully extended with a slight bent at the knees. Continue the motion until your legs are perpendicular to the floor. 3. Return your legs back down to their starting position while keeping your lower abdominal muscles and hip flexors fully engaged and under constant tension. Make sure to keep your torso and your arms flat and stationary on the floor throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : STOP immediately if you felt any sharp pain in your midsection (abdominal muscles), hips and/or lower back while performing this exercise.
Video - Picture
Instructions
Alternative Exercises
1. Lie flat on your back on a stable/flat bench with your legs fully extended and your hands holding firm onto the bench seat from both sides. This will be your starting position. 2. Lift & pull your legs all the way up towards your midsection by contracting your lower abdominal muscles and hip flexors, while keeping your legs fully extended with a slight bent at the knees. Continue the motion until your legs are perpendicular to the floor. 3. Return your legs back down to their starting position while keeping your lower abdominal muscles and hip flexors fully engaged and under constant tension. Make sure to keep your torso and your arms stationary on the bench throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : STOP immediately if you felt any sharp pain in your midsection (abdominal muscles), hips and/or lower back while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Climb up and position your body vertically on a Chin Up / Dip Tower Station so your forearms are resting on it’s arm pads next to your torso while holding onto it’s handles. Your arms should be bent at a 90-degree angle. Your torso should be straight and your back should be flat and pressed against it’s back pad. Your legs should be fully extended and perpendicular to the floor. This will be your starting position. 2. Raise & pull your knees towards your midsection by contracting your lower abdominal muscles and hip flexors. Continue the motion until your knees are perpendicular to your torso and your upper thighs are parallel to the floor. Make sure not to swing your legs while performing this exercise. 3. Return your legs back down to their starting position while keeping your lower abdominal muscles and hip flexors fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : STOP immediately if you felt any sharp pain in your midsection (abdominal muscles), hips and/or lower back while performing this exercise.
