Core Stability

Exercise
Presented by:
Mae Belle Nufable
Baby Rose Aguirre
Ma. Victoria Isabel Geonigo
 Superman Exercise

With the Superman’s exercise, remember to exhale as you lift your arms and legs
up off the ground. Then, after a few seconds of holding your core in, inhale, as
you lower your arms and legs back down. This exercise is perfect for workout
your abs, and your back.

To perform the Superman’s Exercise:

1. Lay face down on a mat or flat surface, with arms outstretched.
2. Keep your hands and arms straight throughout the exercise.
3. Raise your hand and legs 4-5 inches off the ground.
4. Hold for 5 seconds, then return to starting position.
 Classic Crunch Exercise
Steps:
1.Lie flat on your back with your feet flat on the ground,
with your knees bent at 90 degrees. Alternatively, you
can place your feet up on a bench a few inches apart with
your toes turned inwards and touching.
2.Place your hands lightly on either side of your head.
3.Keep your elbows in so that they are parallel to your body.
4.Push your back down flat into the floor to isolate your abdominal muscles.
5.Gently curl your shoulders forward and up off the floor.
6.Continue to push down into the floor with your lower back.
7.Raise your shoulders about four to six inches only.
8.Hold and squeeze your abdominal muscles for a count of one.
9.Return to the start position in a smooth movement.
Alternate Arms/Leg Exercise
• Starting Position
1. Get yourself into the supine position as illustrated
below (How to lie on a ball)
2. Keep your arms straight at your sides.
3. Your feet should be hip width apart or closer.
4. Head neck and hips should form a straight line from your head to your knees.
• Action
1. Raise your left leg so that it is straight.
2. Simultaneously raise your right arm so that it is straight overhead.
3. There should be a straight line from your right hand to your left heel.
4. Now lower the arm and leg and repeat on the opposite side.
Oblique’s Exercise
Steps:
• Start on your back with your hands behind your head. Lift your right
knee toward your chest with your left leg straight and lifted a few
inches up. Lift your upper body up. Draw your knee to the opposite
elbow, alternating sides.
Swimmers Exercise
Instructions:
1. Lie facedown on a mat with your legs slightly apart
and your hands over your head. Pull your belly
button towards your spine as if there is a thumb tack
under your belly and you are trying not to touch it.
2. Exhale and lift your left arm and right leg slightly.
Avoid letting your low back arch. Keep your head
very close to the mat.
3. Inhale and lower your arm & leg. Exhale and lift your
right arm and left leg. Lower to the start position.
Repeat 4-6 times on each side, rest, then repeat the
exercise if desired.
Bridge with Leg Extension Exercise
Steps:
1. Lie on your back with your knees bent and place your
feet flat on the ground, shoulder-width apart.
2. Draw-in your navel and contract your glutes.
3. Pushing through your heels, slowly lift your pelvis off the ground until your
knees, hips and shoulders a directly in line.
4. Slowly extend one knee, completely straighten your leg and hold for a few
seconds.
5. Bend knee, return your foot to the floor and lower your pelvis to the
starting position.
6. Repeat the exercise and extend the opposite knee.
 Shoulder Retraction Exercise
Prone lateral raise
1. Lie flat on your stomach on a mat or bench.
Hold a light dumbbell in each hand. Place
your forehead on the mat. Keep your feet
shoulder-width apart. Keep your arms extended
and fully rested. Your palms should face in toward
your body. This is your starting position.
2. Lift your arms up to your sides until your elbows are at
shoulder height and your arms are parallel to the floor.
Exhale. Keep your arms perpendicular to your torso and
fully extended through the movement.
3. When you’ve reached shoulder height, squeeze your
shoulder blades together and hold for one count. Only your
arms should be lifting up, nothing else. The goal is to isolate
your upper back.
4. Inhale, then slowly lower the dumbbells back down to the
starting position. Repeat 8 times.
Stomach crunch
Steps:
• Lie on your back, knees bent and feet flat on the floor, hip-width
apart. Place your hands on your thighs, across your chest or behind
your ears. Slowly curl up towards your knees until your shoulders are
about three inches off the floor. Hold the position for a few seconds
and lower down slowly. Perform 12 stomach crunches.
Airplane Exercise
Steps:
1. Start by standing in perfect posture, your
knees unlocked, your arms at your sides, and
your shoulder blades back and down.
2. Hinge at the hips as you lift your one leg off
the ground behind you, and raise your arms
out to your sides.
3. Slowly rotate your torso to the left and then
to the right.
4. Repeat for the desired number of
repetitions.
5. Repeat standing on the other leg.