Advanced Abs, Ankle, Knee, Lower Back, Shoulder & Core Stability Exercises
1. Advanced Ab Crunch On Gym Ball
Awesome abdominal exercise, sit and balance on the gym ball and when comfortable do as many cruches as you can by straightening your legs and then bringing your knees and upper body towards each other. Repeat this another 2 times with 30 seconds rest between each set.
2. Advanced Ab Crunch on Air Roller or Bodypod
Awesome abdominal exercise, sit and balance on the gym air roller or bodypod and when comfortable do as many cruches as you can by straightening your legs and then bringing your knees and upper body towards each other. Repeat this another 2 times with 30 seconds rest between each set.
3. Advanced Front Plank Roll On Gymball
Thi is an awesome exercise for the lower back and abdominal area. Get on the gymball in the front plank position then with your elbows bring the gym ball in towards your body keeping your body straight with your bottom ever so slightly raised and then with your elbows push the gym ball away from your body slowly as far as you can, do this as many times as possible. Repeat this another 2 times with a 30 second rest between each set.
4. Advanced Front Plank Roll On Air Roller or Bodypod
This is an awesome exercise for the lower back and abdominal area. Get on the air roller or bodypod in the front plank position then with your elbows bring the air roller in towards your body keeping your body straight with your bottom ever so slightly raised and then with your elbows push the bodypod away from your body slowly as far as you can, do this as many times as possible. Repeat this another 2 times with a 30 second rest between each set.
5. Advanced Side Plank Roll On Gym Ball
This is an excellent core exercise for the Side trunk, intercostals and obliques. Get on to the gym ball in to the side plank position then slowly bring the gymball in to your body staying side ways at all times and then slowly using your elbow push the gym ball outwards as far as you can, do this as many times as possible then do the other side of your body. Repeat this 2 times with a 30 second rest between each set.
6. Advanced One Legged Squat On Wobble Board Or Bosu
This is excellent core stability for the hip, knee and ankle area as well as for strengthening the leg muscles. Stand on the wobble board or bosu ball on one leg then squat down as far as you can before you start to lean over and balance for as long as possible. Change over to the other leg and do the same. repeat this 2 more times with a 30 second rest between each set
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Who Is Spencer Jackson
Hi I'm Spencer Jackson I am currently an Area Manager for Heroes Fitness Store based in Norwich Norfolk, Ipswich Suffolk and Colchester Essex, I am a qualified conditioning coach, personal trainer uk, fitness trainer, sports therapist, sports nutritionist, sport scientist and also hold a black belt in San Chia Chuan Kung Fu, my main qualifications were taken with Premier Fitness the most recognised company in the UK by fitness professionals and I will be your best core stability coach through out this help guide to core stability exercises. Equipment required is a gym ball, wobble board or bosu ball, air roller or bodypod, push up bars.
I am able to visit anyone at home wishing my core conditioning, core stability, fitness training, dietry advice, sports therapy expertise at £30 per hour in these area of the Uk, Acle, Attleborough, Aylsham, Bowthorpe, Costessey, Cromer, Dereham, Diss, Gt Yarmouth, Holt, Lowestoft, Norwich, Sheringham, Wroxham, Wymondham and many other area in Norfolk.
Always check with your doctor before starting any exercise program. Spencer will not be held liable for any injury occured attempting these exercises without him.
