Beginners Abs, Ankle, Knee, Lower Back, Shoulder & Core Stability Exercises

1. Beginners Ab Crunch On Gym Ball

When doing ab crunches on gym ball be sure to breathe in through nose on downwards movement counting to 3 slowly and out through mouth on upward movement counting to 3 slowly. Do as many crunches as you find comfortable, repeat this 2 times with a 30 second rest in between.

2. Beginners Ab Crunch On Air Roller Or Bodypod

When doing ab crunches on Air roller or Bodypod be sure to breathe in through nose on downwards movement counting to 3 slowly and out through mouth on upward movement counting to 3 slowly. Do as many crunches as you find comfortable, repeat this 2 times with a 30 second rest in between.

3. Beginners Front Plank

The front plank is to build up strength and core stability for the abdominal and lower lumbar area it also helps with shoulder stability. This should be done on a soft non slip exercises mat or soft carpet to reduce friction on the elbow joint, if you find this to difficult to achieve on th the tips of you toes then start off on your knees until you become strong enough on your toes. Hold this for as long as you can until it feels uncomfortable. Repeat 2 times with a 30 second rest in between.

4. Beginners Side Plank

The side plank exercise is done to build up strength in the abdominal, oblique, lower back and side trunk areas. Get down on an exercise mat and lie on one side with legs extended straight while leaning on your elbow. Your top leg should be on top of the leg that is on the floor. Remember to keep the body in a straight line. Hold this for as long as you can until it feels uncomfortable. Repeat 2 times with a 30 second rest in between.

5. Gym Ball Back Extension

The Gym ball back extension is an excellent core exercise for strengthening the lower lumber and mid thoracic area of the back. Lie on the gym ball with your lower chest, abdominal and upper hip area and with yoiur toes on the flloor and your body straight lift you head up with your hands behind it just before your back is fully locked out hold it until it feels uncomfortable to do so for any longer then let your head go back down, have a 10 second rest and repeat again.

6. 1 Legged Knee up

The 1 legged knee up is to increase strength in the leg muscles and increase balance and stability in the ankle and knee and hip joints. Stand on one leg lift your knee up to 90 degrees and hold for a few seconds then swap over to other leg, repeat this 2 times on each leg.

7. Static Squat

The static squat is to increase strength to the leg muscles and increase stability to the hip joint, knee joint and ankle joint. Stand on floor and try and squat down to 90 degrees higher if not able to and hold this until it becomes uncomfortable, have 10 second breather and repeat 2 more times. click here for more beginners core exercises>>>>>>>>>>>>