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 Pull

Priority: 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-ups

Priority: 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.

Planks

Priority: 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!

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.

Ab Bench Crunch Pull

Priority: 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-ups

Priority: 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-ups

Priority: 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-Ups