Training exercises that targets your core. Training exercises that targets your core.

Dumbbell Chop

Grab a dumbbell and hold it with both hands above your right shoulder.

Rotate your torso to your right.

Swing the dumbbell down and to the outside your left knee by rotating to the left and bending at your hips.

Reverse the movement to return to the start.

Complete the prescribed number of reps toward your left side, then do the same number on your right side, holding the dumbbell over your left shoulder. 

Hip crossover

Lie face up on the floor wth your arms straight out from your sides, palms facing up.

Raise your legs off te floor so that your hips and knees are bent 90 degrees.

Brace your abs and lower your legs to the right as far as you comfortably can without lifting your shoulders off the floor. 

Prone Cobra

Lie facedown on the floor with your legs straight and your arms next to your sides, palms down.

Contract your glutes and the muscles of your lower back, and raise your head, chest, arms, and legs off the floor.

Simultaneously rotate your arms so that your thumbs point toward the ceiling. At this time, your hips should be the only parts of your body touching the floor. Hold this position for 60 seconds. 

Russian Twist

Sit on the floor with your knees bent and your feet flat.

Hold your arms straight out in front of your chest with your palms together.

Lean back so your torso is at a 45-degree angle to the floor.

Brace your core and rotate to the right as far as you can.

Pause, then reverse your movement and twist all the way back to the left as far as you can.


Swiss-ball Jackknife

Assume a pushup position with your arms completely straight.

Rest your shins on a Swiss ball.

Your body should form a straight line from your head to your ankles.

Without changing your lower-back posture, roll the Swiss ball toward your chest by pulling it forward with your feet.

Pause, then return the ball to the starting position by lowering your hips and rolling the ball backward.