Classification:
Chest (bodyweight)
Instructions:
1. Start by placing your hands on a medicine ball and your feet on the ground.
2. Move into a plank position and maintain your balance by extending your arms.
3. Proceed to bend your elbows while maintaining your balance until your elbows are bent to about 90 degrees.
4. Extend your elbows until you reach full extension.
5. Keep your abs drawn in tight to maintain good technique.
Exercise Description:
Classification:
1. Place your hands on the top of a stability ball with your knees on the ground and your trunk in a straight line. 2. Start with your arms extended and slowly lower your chest to the ball and then return to the starting position. 3. Keeping your body straight throughout the movement repeat for the required number of repetitions. |
| Exercise Description: Pushups with feet on stability ball Classification: Chest (bodyweight) Instructions: 2) Take your hands and walk forward allowing the flexaball to roll under your body until the top of your feet are supported by the flexaball. 3) Start position: Place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line. Remove one foot and suspend it 4-6 inches above the flexaball. 4) Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor. 5) Return to the start position by extending at the elbows and pushing the body up. 6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. |
| Exercise Description: Standard Pushup Classification: Instructions: 2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. |
| Exercise Description: Pushups from knees Classification: Instructions: 2. Keeping your trunk straight press your hands into the floor so that your upper body and hips come up off the ground into a push up position. 3. Now you are in a modified push up position from your knees. 4. Bend your elbows so that your chest touches the ground and then repeat by returning to the top position. |
| Exercise Description: Prone Knee Tuck side to side Classification: Instructions: Keeping this position roll your knees in towards your chest. Return to the starting position and repeat. |
| Exercise Description: Alternating Crunch Classification: Instructions: 2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor. 3) Place hands behind head with elbows back and out of sight. Head should be in a neutral position with a space between chin and chest 4) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up and rotate your shoulders to the left. 5) Return to start position and repeat to the other side. 6) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. |
| Exercise Description: Full Ball Situp with Twist (Med Ball) Classification: Instructions: 2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor. 3. Place hands on chest and hold a medicine ball. Head should be in a neutral position with a space between chin and chest. 4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up and rotate your shoulders to the left. 5. Return to start position and repeat to the other side. 6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. |
| Exercise Description: Knee Lift Classification: Instructions: Secure it with the backs of your legs and your feet. Lift your knees towards your chest and then return to the starting position. |
| Exercise Description: Lower Abs In and Out Classification: Instructions: Straighten your legs and then bring your knees to your chest and lift the ball off the floor. Return to the starting position. |
