Core
Do you wonder why we start with the core rather than legs like most programs typically do?
Here’s why! Your core muscles go far beyond your abs. Strengthen your whole core and you’ll firm and tone muscles in your back, sides, pelvis, abdomen, and butt that are critical for every move you make, from bending and reaching to twisting and standing.
What's the difference between “regular” and “gentle” core exercises? Gentle core exercises are specially designed for people who aren't up to tackling regular core exercises, perhaps because they are out of shape, or possibly due to an injury or health problem. We work with your body profile to achieve the best results for your body type, body shape, and fitness level. Contact us today to develop your personal fitness regimen and get on the road to your perfect hourglass figure. This is our specialty! |
Advanced Ab Bench Crunch PullPriority: Core
The objective is to get a full stretch in the stomach creating a line down the middle from your chest to your waist. It also strengthens your Core and Abs helping prevent injury to your lower back. Use a slow and steady pace. This is the first of three core exercises. |
Advanced Hanging 1½ Knee-upsPriority: Core
The objective is to strengthen all the core muscles to prevent injury. Use a slow and steady pace. Use a slow and controlled pace because you cannot use momentum to perform this exercise. This is the second of three core exercises. |
PlanksPriority: Core
The objective is to strengthen and balance your core muscles helping prevent injury! Try to keep your body as straight as you can…like a plank. On the floor have your weight on your elbows and toes with your body completely straight. Keep your glutes squeezed tight to parallel and tighten your stomach muscles! |
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Jackknife |
Jackknife Pass-thru |
Side-to-side Medicine Ball |
Priority: Core
For best results make sure you completely stretch your arms and your legs when they touch the floor. |
Priority: Core
For best results make sure you completely stretch your arms and your legs when they touch the floor. Once you have mastered the Jackknife give this exercise a try. |
Priority: Abs
Works Side abs and trims the waist. To get a full stretch make sure the ball touches the floor. (This is a rhythm exercise and will burn, embrace this feeling) |
Elbow-to-opposite Knee |
Plank |
Stability Ball Pullover-crunch |
Priority: Abs
Tightens and strengthens the abs. The Pulse range of motion should only be about an inch and no more! (This is a rhythm exercise and will burn, embrace this feeling) |
Priority: Core
This really strengthens and balances your core muscles. Try to keep your body as straight as you can…like a plank. |
Priority: Abs
This exercise is a great stretch for your abs giving a woman that line down the center of their stomach. As you loosen up you should be getting closer to the goal of the medicine ball or dumbbell touching the stability ball behind your head. |
Stability Ball Overhead Bridge |
Lying Overhead Toe Touches |
Stability Ball Hyperextension |
Priority: Core
The second half which is the bridging part works the whole body and is a great stretch for your back and abs, and tightens the glutes. As you loosen up you should be getting closer to the goal of the medicine ball or dumbbell touching the stability ball behind your head. |
Priority: Lower Back
This is an Advanced Dynamic Stretch…as your lower back loosens up your feet should be able to start getting closer to the goal of touching the floor. Great for before sports or a workout. |
Priority: Lowerback
They primarily work the lower back, but work the glutes and hamstrings as well. Great exercise when performed correctly and safely as Rochelle demonstrates. |
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Ab Bench Crunch PullPriority: Abs stretch
The objective is to get a full stretch in the stomach creating a line down the middle from your chest to your waist. It also strengthens your Core and Abs helping prevent injury to your lower back. Use a slow and steady pace. |
Floor Knee-upsPriority: Core
This is a lead up exercise to doing our Hanging Knee-ups. As your hips and lower back loosen up your knees should be able to start getting closer to the goal of touching your chest. |
Hanging Knee-upsPriority: Core
This is an advanced exercise which requires a strong back. Use a slow and controlled pace because you cannot use momentum to perform this exercise. |
Weighted Hanging Knee-UpsPriority: Core
This is an advanced exercise which requires a strong back. Use a slow and controlled pace because you cannot use momentum to perform this exercise. |
Hanging Alternate Side Knee-upPriority: Core
This is an advanced exercise which strengthens your core and works the side abs and requires a strong back. Use a slow and controlled pace. |
Hanging Windshield Wiper Knee-upsPriority: Core
This is an advanced exercise which strengthens your core and works the side abs and requires a strong back. Use a slow and controlled pace. |
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