Intermediate Abs, Ankle, Knee, Lower Back, Shoulder Core Stability Exercises
1. Intermediate Ab Balance On Gym Ball
Sit on the gym ball then gradually lift feet off the floor and balance, when you find this easy try and lay back slowly and gradually straighten your legs until when you find it easy enough you will be completely horizontal. Sit or lay and hold for as long as possible, have 10 second rest and repeat 2 more times.
2. Intermediate Ab Balance on Air Roller/Bodypod
Do the same as above with the air roller end sticking a couple of inches out from your groin area. sit or lay for as long as possible, have a 10 second rest and repeat 2 more times.
3. Intermediate Front Plank On Gymball
The front plank on the gym gives excellent stability for the lower back, abs and shoulders.Put your elbows and forearms on the gym ball at 90 degrees to your shoulders and balance on the tips of your toes keep your body in a straight line with your bottom up slightly. Hold this for as long as you can until it feels uncomfortable. Repeat 2 times with a 30 second rest in between.
4. Intermediate Front Plank On Air Roller/Bodypod
Do the same as for the gymball front plank, Hold this for as long as you can until it feels uncomfortable. Repeat another 2 times with a 30 second rest in between.
5. Intermediate Lower Back Balance On Gym Ball
The superman on the gymball is excellent for increasing strength and stability for the lower and mid back. Lay front ways onto the gym ball lift your hands and feet off the floor and balance try and get the body as flat and straight as possible. Repeat another 2 times with a 30 second rest in between.
6. Intermediate Side Plank On Gym Ball
The side plank on the gymball is excellent for build up strength and stability in the abdominal, oblique, lower back, shoulder and side trunk areas. Put your elbow on to the gymball on one side with legs extended straight. 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 on your left side then change over to your right side. Repeat 2 times on each side with a 30 second rest in between
7. Intermediate Side Plank on Air Roller/Bodypod
The side plank on the air roller or bodypod is for strength and stability for the same areas as the side plank on gym ball but requires more core balance and less strength. This time lay sideways on your elbow and your legs straight out and from your knee and below balncing on the air roller, this is quite tough to balance to start off with but is a great way of increaseing core balance and stability especially around the obliques and side trunk area. Repeat on both sides another 2 times.
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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.
