Benefits: Middle and Lower Back, Glutes, Hamstrings, Abs (Core)

Laying flat on your back with knees bent and feet flat. Place feet approximately shoulder width apart.
Begin by pressing lower back to the floor while contracting abs and lifting hips. (Pelvic Tilt)
Slowly raise your back off the floor one vertebrae at a time until you are on your neck and shoulders. Squeeze gluteal muscles and abs. Hold raised position for at least a 3 count.
Lower slowly to the floor, one vertebrae at a time. (Zipper spine to floor.) Press lower back to floor before finally resting hips.

Laying flat on your back with legs extended and raised on small stability ball (55 cm).
Same as above, begin by pressing lower back to the floor while contracting abs and lifting hips. (Pelvic Tilt)
Slowly raise your back off the floor one vertebrae at a time until you are on your neck and shoulders.  Squeeze gluteal muscles and abs.  Hold raised position for at least a 3 count.
Lower slowly to the floor, one vertebrae at a time. (Zipper spine to floor.)  Press lower back to floor before finally resting hips.

Updog Plank
Benefits: Upper, Middle and Lower Back, Glutes, Hamstrings, Abs (Core), Chest, Arms

Much like the spinal roll-ups, the objective is to roll the spine, moving through the individual joints between the vertebrae.  Begin on stomach in a push-up position.  Flex lower back and gluteal muscles and assist with arms to raise up (Up Dog) so arms are extended.  Continue lifting up slowly as you peal your hips, thighs and knees off of the floor. Level your body and hold a plank position with arms extended.  Lower down in the reverse motion by bringing knees to floor first.  Lower down through thighs, hips, abs until you have returned to the starting position.
Challenge yourself to hold Plank Position for longer periods of time (30 secs, 45 secs, 1 min, 2 min, etc).

Benefits: Abs, Back, Triceps, Chest, Shoulders

Kneeling on both knees, place stability ball directly in front of you. Place both hands on the ball with your arms fully extended and your posture fully erect. Visualize yourself as a tree being chopped at the knees. Slowly fall forward, maintaining an erect spine. DON’T bend at the hips. Continue falling forward until your elbows rest on the ball. Keep your chest and abs off of the ball. Hold for at least a three count.  Bring yourself to the upright position by pressing out on your arms. Keep your spine straight through the entire motion.

Beginner Core Conditioning | Beginner Core Exercises | Beginner Exercise Routine | Core Training