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Core

Test Exercise 2

Test Exercise 2

A.

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Lying Pendulum

Lying Pendulum

A.

Lie faceup on floor with ball between ankles and legs extended straight up over hips, arms on floor by sides to start. Lower straight legs at a diagonal toward floor at left. Switch sides; repeat. Continue alternating sides for 1 minute.

Pike

Pike

A.

Start in plank position with palms on floor and shins on ball. Draw hips forward and up (ball will roll under toes) until butt is in line with shoulders. Pause, then slowly return to start. Repeat for 30 seconds.

Push-Up

Push-Up

A.

Start in plank position with hands on ball and feet on floor. Bend elbows back nearly 90 degrees to slowly lower chest to graze ball. Press up to start position. Repeat for 30 seconds.

Reverse Plank

Reverse Plank

A.

Start on floor in a reverse tabletop position, facing away from ball with palms pressing into ball (fingertips facing body), legs bent, and feet flat. Step left foot forward to straighten leg, then right foot. Hold for 30 seconds.

Single-Leg Bridge

Single-Leg Bridge

A.

Lie faceup on floor behind ball with knees bent and feet on ball and arms on floor by sides. Lift hips so body forms a straight line from shoulders to knees. Pause, then slowly lift and extend left leg straight up. Lower leg, then return to start. Repeat for 30 seconds. Switch sides; repeat.

Tilt

Tilt

A.

Stand on left leg to left of ball with right leg bent and foot on ball, hands on hips to start. Straighten right leg, pushing ball away as you reach arms overhead, leaning torso to the left. Repeat for 30 seconds. Switch sides; repeat.

Assisted Pistol Squat

Assisted Pistol Squat

A.

Stand on left leg behind ball with right leg extended and heel on ball, hands in fists at chest with elbows bent to start. Bend left leg as much as you can. Repeat for 30 seconds. Switch sides; repeat.

Lying Pendulum

Lying Pendulum

A.

Lie faceup on floor with ball between ankles and legs extended straight up over hips, arms on floor by sides to start. Lower straight legs at a diagonal toward floor at left. Switch sides; repeat. Continue alternating sides for 1 minute.

Pike

Pike

A.

Start in plank position with palms on floor and shins on ball. Draw hips forward and up (ball will roll under toes) until butt is in line with shoulders. Pause, then slowly return to start. Repeat for 30 seconds.

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