Mayur Deshpande
  Personal trainer in Mumbai
Types of exercise Core Exercise

Core Exercises

 

1.Bridge T roll. Core Stability training

Taget muscle - rectus abdominus
Synergist (assisting) muscles - Iliopsoas, Tensor Fasciae Latae, Rectus Femoris ,Sartorius, oblique
Required resources - medicine ball, flat and non slippery surface.

Execution:

1) Sit on the top of the Swiss ball. Slowly roll forward, leaning back as you roll, until your hips move off the ball. Continue until your middle back is on the top of the Swiss ball. Your shoulder blades should be at the top of the ball. Place your feet flat on the ground and one foot apart, and legs parallel to the floor. Form straight line from neck to the knees.now raises your hands to the side so that your body and arms form a 'T".

2) While keeping your breathing normal, using your core muscles, slowly shift your weight to one side. Rolling out on to your triceps. Keep your hips up, not allowing any rotation at the hips or shoulders. Move as far to the side as you can without losing your solid position and without falling off the ball.

3) Concentrating your core muscles, pull your body back across the ball until your shoulder blades is back to the set up position. Continue move through to the opposite side and repeat.


Guidelines / Cautions:
1) Do not allow your hips or shoulders to rotate.
2) Increase the range of shift graduall

 


2.Balance Push Ups


Taget muscle - rectus abdominus
Synergist (assisting) muscles - pectorals, anterior deltoid, triceps,
Stabilizer muscles- Iliopsoas, Tensor Fasciae Latae, Rectus Femoris, Sartorius, obliques.
Required resources - medicine ball, flat and non slippery surface.

Execution:

1) Stand behind the Swiss ball, place your hands shoulder width apart apart on the ball.

2) Shuffle your feet back until your chest is over the ball and your toes touch the ground.

3) Inhale and slowly bend your elbows to a 90 degree angle, lowering your chest to the ball maintain a strongly contracted core, do not let your hips relax and sag. Hold the lowered position for 5-10 seconds, keeping your shoulders and hips square.

4) Exhale and extend your arms to brining your body back to the set up position.

Guidelines / Cautions:
1) Do all the movements slowly.
2) To make it more tough, lift one foot off the ground and work to balance as you lower and push up.

3.Incline bench roll out


Taget muscle - rectus abdominus
Synergist (assisting) muscles - pectorals, anterior deltoid, triceps,
Stabilizer muscles- Iliopsoas, Tensor Fasciae Latae, Rectus Femoris, Sartorius
Required resources - adjustable Inclines bench and swiss ball

Execution:

1) Set a bench at 30 degree angle. Standing in front of the bench, set the ball on the seat.

2) Position your self on your toes, with knees flexed and abdominal set.

3) Place your hands on the ball and roll the ball up the bench incline, pivoting forward on the toes.

4) Roll back down the bench to start position.

Guidelines / Cautions:
1) Do all the movements slowly.
2) To make it more tough, lift one foot off the ground and work to balance as you lower and push up.

4.Medicine Ball Kneeling Roll Out


Taget muscle - rectus abdominus
Synergist (assisting) muscles - pectorals, anterior deltoid, triceps,
Stabilizer muscles- Iliopsoas, Tensor Fasciae Latae, Rectus Femoris, Sartorius
Required resources - medicine ball

Execution:

1) Kneel in front of a ball.

2) Roll forward on the ball until your hands touches the floor and bring your feet off the ground this allows your knees to become the pivot points.

3) Make your hands stable on the ball.

4) Walk your hands (straight & locked) out on the ball, moving both the ball and your arms way from the body. Keep moving forward until your chest drops down.

5) Hold that position for 2-3 seconds and roll back slowly to the starting position.

Guidelines / Cautions:
1) Keep your chest upright through the exercise.
2) Avoid hyper extending your back.
3) If you want to place additional demands on your ab muscles then move the ball outside of your middle line.

5.Reverse ball curl

Taget muscle - rectus abdomens
Synergist (assisting) muscles - Iliopsoas, Tensor Fasciae Latae, Rectus Femoris, Sartorius ,adductor muscle group,oblique.
Required resources - medicine ball

Execution:

1) Lie supine on the floor with your legs over the ball.

2) Spread your hands on the floor.

3) Hold the ball in-between legs.

4) Exhale as you curl up and bring your knees towards your chest.

5) Inhale as you back to starting position.

Guidelines / Cautions:
1) Do not touch the ball to the floor.

6.Abdominal curl on ball

Taget muscle - rectus abdomens
Synergist (assisting) muscles - Iliopsoas, Tensor Fasciae Latae, Rectus Femoris, Sartorius
Required resources - medicine ball

Execution:

1) Sit on a top of a ball and slowly roll forward until hips moves off the ball.

2) Continue rolling until your lower back is supported by the curve of the ball .select a ball that will support your lower back, while allowing your head to extend back around the ball.

3) Your hands should be beside your ears.

4) Exhale and curl your lumber area until you are at approximately a 45 degree angle to the ball. Inhale as you go back to the starting position.
Guidelines / Cautions:
1) Do not clasp your hands behind your head. Keep it besides the ears.
2) If you are not comfortable with yours hands besides the ears, then you can cross your arms over your chest.
3) Maintain your neck neutral, do not flex them.


7.Abdominal Crunch

Taget muscle - rectus abdominus
Synergist (assisting) muscles - oblique
Stabilizers muscles- hip flexors
Mechanics Type: Isolation

Execution:

1) Sit on a top of a ball and slowly roll forward until hips moves off the ball.

2) Continue rolling until your lower back is supported by the curve of the ball .select a ball that will support your lower back, while allowing your head to extend back around the ball.

3) Your hands should be beside your ears.

4) Exhale and curl your lumber area until you are at approximately a 45 degree angle to the ball. Inhale as you go back to the starting position.
Guidelines / Cautions:
1) Hip may move slightly during exercise. Exercise can be performed with added resistance if needed by holding weight above.
2) Keep your neck neutral, by looking up.


8.Cable crunch

Taget muscle - Rectus Abdominus
Synergist (assisting) muscles - Obliques
Stabilizers muscles- Iliopsoas, Tensor Fasciae Latae, Rectus Femoris ,Sartorius ,Latissimus Dorsi ,Teres Major, Posterior Deltoid, Triceps, Rhomboids ,Trapezius, Pectoralis Major, Pectoralis Minor Serratus Anterior

Execution:

1) Kneel below a high pulley. Grasp cable rope attachment and place wrists against the head.

2) Flex hips slightly and allow the weight to hyperextend the lower back.

3) With the hips stationary, exhale as you flex the waist (move only lumber area to make "C" shape) so the elbows travel toward the middle of the thighs.

4) Inhale as you return to the starting position, hypertentended lumber area. And repeat.
Guidelines / Cautions:
1) Do all the movements slowly.
2) This exercise is not for beginner or beginners should not lift heavy weights.
3) Keep your neck neutral.
4) Movement should occur in lumber area not hips.


9.Seated cable crunch

Taget muscle - Rectus Abdominus
Synergist (assisting) muscles - Obliques
Stabilizers muscles- No significant stabilizers

Execution:

1) Seat with back support away from a medium high pulley.

2) Grasp cable rope attachment with both hands and place securely over the both shoulders.

3) Allow the weight to hyperextend the lower back slightly.

4) With the hips stable, exhale and flex the waist (move only lumber area to make "C" shape) so the elbows travel toward the hips.

5) Inhale as you return to the starting position, hypertentended lumber area. and repeat.


10.Exercise ball kneeling roll out

Taget muscle - Rectus Abdominus
Synergist (assisting) muscles - Latissimus dorsi , posterior detoid, Serattus anterior
Stabilizers muscles- Hip flexor muscles,Oblique
Required resources- Exercise ball

Execution:

1) Kneel in front of exercise ball; place your elbows on the ball.

2) Slowly walk your hands out on the ball, moving both ball and arms away from your body. Keep moving till your chest touches the ball, and then slowly return to the starting position. This is one repetition.

Guidelines / Cautions:
1) For advance stage - Keep hands on the ball instead of elbows.
2) Lift your feet off the floor and make your knee as a pivot point.

11.Abdominal cycle out

Taget muscle - Rectus abdominis
Synergist (assisting) muscles - Hip flexor muscle group, quadriceps muscles.
Stabilizers muscles- Obliques

Execution:

1) Lie on your back and put your hands beside your hips. Bend and raise your legs so your thighs are perpendicular and your lower legs are almost parallel to the floor. This is the starting position.

2) Curl up your left leg and resume back to the starting position in a circular motion, Simultaneously curl up your right leg and resume back to the starting position in a circular motion, continue the cycle as long as possible. Presume that you are cycling in air.

Guidelines / Cautions:
1) To increase exercise intensity, keep your legs slightly closer to the ground.

12.Barbell ab rollout on knee.

Taget muscle - Rectus abdominis
Synergist (assisting) muscles - Hip flexor muscles,latissimus dorsi ,pectoralis (major &minor)
Stabilizers muscles- Bicep brachii, triceps brachii, quadriceps,deltoids
Required resources- Barbell, Plates, Locks, Cushion/mat under knees.

Execution:

1) Kneel on the floor, grasp (with straight hand) a loaded barbell (ab roller) in front of you. Slowly roll the ab roller forward, stretching your body into a straight (almost) position.

2) Go down as far as you can without touching the floor. Pause and pull yourself back to the starting position. This is one repetition.


13.Barbell abdominal press

Taget muscle - Rectus abdominis
Synergist (assisting) muscles - Hip flexor muscles, Obliques
Stabilizers muscles- Serratus ,anterior deltoids, Bicep brachii, triceps brachii
Required resources- Barbell,Adjustable bench

Execution:

1) Lie supine on decline bench with locked feet. Hold the bar on the chest (straight arms) as though you were preparing to perform a bench press. Exhale as you curl your torso while keeping your hands up in air and pressing the bar to an overhead position. Inhale as you reverse the process by unrolling your body ,this is one repetition. Always start light weight on this exercise to understand the movement and increase the weight accordingly.


14. Abdominal curl - Variation-1 for Beginners, Variation-2 for Advance

Taget muscle - Rectus Abdominus
Synergist muscles - Obliques
Stabilizers muscles- No significant stabilizers

Execution:

1) Lie supine on bench/mat with head hanging off, and knees and hips bent.

2) Keep your hands straight towards knee(for beginners),Place your hands loosely behind your ears(for advance); take your shoulder off the ground.

3) Exhale as you flex/curl your waist to raise upper torso from bench. Hold the position for 1-2 seconds.

4) Inhale as you slowly return (2 seconds) to the starting position shoulder off the floor/bench. Repeat.

Guidelines / Cautions:
1) Beginner may start this exercise by keeping hands straight towards knees. When you curl up, try to cross your knees.
2) Don't lock your fingers behind your head.
3) Keep your neck neutral, do not flex it.
4) Do not place any undue strain on the neck by pulling the neck by arms while raising your upper body.

15. Hanging Leg Raise

Taget muscle - Rectus Abdominus
Synergist muscles - Biceps,triceps,pectoralis,deltoids.Rectus Femoris
Stabilizers muscles- Iliopsoas, Tensor Fasciae Latae ,Pectineus ,Sartorius ,Adductor Longus ,Adductor Brevis and Obliques

Execution:

1) Hang from a bar with your legs straight down.

2) Exhale as you raise your legs by flexing hips while flexing knees until hips are fully flexed. Avoid swing and momentum.

3) Continue to raise knees toward chest by flexing/curling waist.

4) Inhale Return until waist, hips, and knees are extended. Repeat.

Guidelines / Cautions:
1) Do not swing and use momentum to lift your legs.

16. Hanging gorilla leg raise

Taget muscle - Rectus Abdominus
Synergist muscles - Biceps,triceps,pectoralis,deltoids.Rectus Femoris
Stabilizers muscles- Iliopsoas, Tensor Fasciae Latae ,Pectineus ,Sartorius ,Adductor Longus ,Adductor Brevis and Obliques

Execution:

1) Hang from a chinning bar with your knees bent more than a 90 degree angle and your hands about shoulder width apart with an underhand grip.

2) Exhale and slightly pull yourself up with your arms and crunch your knees up at the same time at the same time.

3) When fully contracted, your knees will be pulled up to the bar. Inhale as you slowly reverse the movement and return to the starting position.

Guidelines / Cautions:
1) Do not swing and use momentum to lift your legs.

17. Incline Bench Crunch

Taget muscle - Rectus Abdominus
Synergist (assisting) muscles - Obliques
Stabilizers muscles- Tibialis Anterior

Execution:

1) Hook feet under foot brace and lie supine on incline board/bench with knees bent.

2) Cross your hands on chest, palms touching the collar bone.

3) Exhale as you Flex/curl waist to raise upper torso from bench.

4) Inhale Return until the back of the shoulders contact the padded incline board. Repeat.


18. Decline Bench Leg Raise

Taget muscle - Rectus Abdominus
Synergist (assisting) muscles - Quadriceps Pectoralis Major, Latissimus Dorsi Teres Major, Posterior Deltoid, Triceps Long Head.
Stabilizers muscles- Iliopsoas, Tensor Fasciae Latae, Pectineus, Sartorius, Adductor Longus, Adductor Brevis and Obliques

Execution:

1) Lie supine on incline (30 to 45 degree) board with torso elevated. Grasp feet hooks or sides of board by hands for support.
2) Bend your knees and raise legs by flexing/curling lumber area while keeping the knees flexed and stable, movement should be only at hips
3) Continue to raise knees toward shoulders by flexing waist, raising hips from board.
4) Return until waist, hips and knees are extended. Repeat.
5) Exhale when your raise the hips and inhale as you return back to starting position.


19. Abdominal V up

Taget muscle - Rectus Abdominus
Synergist (assisting) muscles - Iliopsoas, Tensor Fasciae Latae, Pectineus, Sartorius, Rectus Femoris, Adductor Longus, Adductor Brevis, Obliques

Execution:

1) Lie supine with knees slightly bend and off the floor. And hands on floor over head.
2) Concentrating on abdominal, exhale and simultaneously raise straight legs and torso. Try to touch the raised feet by hands.
3) Inhale and return to starting position. Repeat.


20. Parallel bar reverse curl

Taget muscle - Rectus Abdominus
Synergist (assisting) muscles - Iliopsoas, Tensor Fasciae Latae, Rectus Femoris, Pectineus, Sartorius, Adductor Longus, Adductor Brevis, Obliques.
Stabilizer muscles - Latissimus Dorsi ,Pectoralis Minor ,Pectoralis Major, Trapezius, Rectus Femoris

Execution:

1) Position body on padded parallel bars with hands on handles, back straight and supported on vertical pad, and body weight supported on forearms.
2) Bend your knees exhale as you raise legs by flexing/curling lumber area until knees almost touches the chest.
3) Inhale as you return to starting position with knees bended and upper body straight and supported. Repeat.


21. Scissor Kick

Taget muscle - Rectus Abdominus
Synergist (assisting) muscles - Iliopsoas, Rectus femoris, Tensor Fasciae Latae, Pectineus, Sartorius.

Execution:

1) Lie supine on the mat, with your arms by your sides and your palms facing down and supported.
2) Extend your legs fully with a slight bend in your knees.
3) Lift your heels about 10 inches off the floor. Make small, slow up and down scissor-like motions into the air.
4) Maintain this scissor-motion as long as possible.
5) Stop the movement and relax the legs on the mat.


22. Hip / Pelvic raise

Taget muscle - Rectus Abdominus
Synergist (assisting) muscles - Iliopsoas, Rectus femoris, Tensor Fasciae Latae, Pectineus, Sartorius.
Stabilizer muscles - Erector spinae, quadriceps, trapezius(middle & lower),rhomboids, deltoids , oblique.

Execution:

1) Begin with a pushup position with your elbows on the ground and resting on your forearms. Your elbows should be bent at 90 degree angle. Keep your back straight. This is the starting position.
2) Raise your pelvic toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips so you end up in a high bridge position. Lower the back down slowly to the starting position. This is one repetition.

Cautions / Guidelines:1) Do not let your back sag downwards.

23. Reverse Curl

Taget muscle - Rectus Abdominus
Synergist (assisting) muscles - Iliopsoas, Rectus Femoris, Tensor Fasciae Latae ,Pectineus ,Sartorius ,Adductor Longus ,Adductor Brevis ,Obliques
Stabilizer muscles - EQuadriceps, Pectoralis Major, Latissimus Dorsi ,Teres Major , Posterior Deltoid, Triceps

Execution:

1) Lie supine on the floor/mat on your back. Put your hands by your sides, bend your knees slightly and your thighs perpendicular to the floor.
2) They should not go down lower than this during the movement.
3) Using your lower abs, curl your lumber area to raise your hips off the floor. Your knees will now be over your chest.
4) Inhale and return slowly to the starting position. You can use ankle weights to make it more difficult.


24. Exercise Ball Pull-In

Taget muscle - Rectus Abdominus
Synergist (assisting) muscles - gluteus, hamstring muscles and erector spinae.
Stabilizer muscles - pectorals, deltoid group, triceps, erector spinae,

Execution:

1) Kneel in front of a medicine ball. Roll forward on a ball until your hands reach the ground in front of a ball.
2) Start in a push-up position and place your lower shins on top of the exercise ball.
3) While keeping your back completely straight, pull your knees in towards your chest, allowing the ball to roll forward under your ankles.
4) Squeeze your abs and then straighten your legs, rolling the ball back to the starting position.


25. Abdominal -Hip Thrust

Taget muscle - Rectus Abdominus
Synergist (assisting) muscles - Iliopsoas, Rectus femoris, Tensor Fasciae Latae, Pectineus, Sartorius.
Stabilizer muscles - Quadriceps, Pectoralis Major, Latissimus Dorsi ,Teres Major , Deltoid, Biceps, Obliques

Execution:

1) Sit on incline/flat board. Lie supine on incline/flat board with torso elevated. Grasp feet hooks or sides of board by head for support.
2) Raise legs perpendicular to torso by flexing hips while keeping the knees slightly bended.
3) Exhale as you push the feet up towards ceiling by working on your abdominal muscles. Your hips should be off the bench/floor at top position.
4) Inhale as you return to starting position, your torso relaxed on bench and legs vertical and perpendicular to torso. Repeat.


1.HYPEREXTENSION MACHINE (45 degree)


Taget muscle - Erector Spinae
Synergists - Gluteus Maximus, Hamstrings, Adductor Magnus
Stabilizers muscles - Latissimus Dorsi ,Teres Major , PosteriorDeltoid, Triceps, Brachialis Brachioradialis Biceps Brachii , Trapezius, Pectoralis Minor ,Rhomboids

Procedure:

1. Lie face down on a hyperextension bench, Hook heels on platform lip or under padded brace.
2. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
3. Start with your body in a straight line. Cross your arms in front of you or behind your head. Slowly bend forward at the waist as far as you can while keeping your back FLAT. Slowly raise your torso until your legs and upper body are in a straight line again.

Guidelines:

1. Place barbell on back of shoulders and grasp bar to sides to make exercise more intense.
2. Do not round your back through out movement.
3. Adjust your body in such a way so abdomen should not press on top side of pad when upper body is lowered.
4. Same exercise can be done on parallel back-extension machine.


2.BARBELL DEADLIFT

Taget muscle - Erector Spinae
Synergists - Gluteus Maximus, Adductor Magnus, Quadriceps and Soleus
Stabilizers muscles - Hamstrings, Gastrocnemius, Trapezius, Levator Scapulae and Rhomboids

Procedure:

1. Stand facing the barbell with legs shoulder width apart. Hold barbell with hands about 16 inches apart.
2. Inhale and bend at your waist with your head up, back straight and knees nearly locked.
3. Exhale and lift bar (to standing position) by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return and repeat.

Guidelines:

1. Do not round the back during the execution of the movement.
2. When you are lowering torso down to the floor, do not let plates touch.
3. Keep bar close to body to improve mechanical leverage.


3.GOOD MORNING

Taget muscle - Erector Spinae
Synergists - Gluteus Maximus, Hamstrings and Adductor Magnus
Stabilizers muscles - Quadriceps, Rectus Abdominis, Obliques

Procedure:

1. Stand with feet shoulder apart, hold a barbell across the back of your shoulder as for barbell squats.
2. Keep your head up and back completely straight.
3. Bend at your waist until your upper body is parallel to the floor. Bend the knees slightly during the decent.
4. Return slowly to the upper position.

Guidelines:

1. Bend down slowly.
2. Begin with very light weight and add additional weight gradually to allow adequate adaptation.
3. Keep back straight throughout the movement.
4. Knees will have to bend more with those with less hamstring flexibility.
5. This exercise can also be done on smith machine.


4.COBRA POSE

Taget muscle - Erector Spinae
Synergists - Triceps muscle
Stabilizers muscles - Pectoralis major (clavicle region),Deltoids, Trapezius muscles, Rhomboid.

Execution:

1. Lie prone (on belly) on the floor with your legs straight. Place your palms on the floor beside your chest, with the elbows close to your sides.
2. Raise your chest off the floor while extending your arms (With the elbows close to your sides).Hold the positions for 3-4 seconds. Slowly return to the starting position. This is one repetition.

Guidelines:

1. Do not use arms to lift your chest, arms are just for support.(exercise is for lower back not for triceps).
2. Your elbows should be slightly bent at top position, do not extend your elbows completely.


5.LOCUST POSE

Taget muscle - Erector Spinae
Synergists - None
Stabilizers muscles - Gluteus maximus , Hamstring Muscles, Calf muscles

Execution:

1. Lie on your belly, with the chin on the floor, legs together and arms under the thighs, with the palms down.
2. Lift your legs (do not bend it) as high as possible, Hold it 3-4 seconds.Slowly return to the starting position, this is one repetition.

Cautions / Guidelines:

1. Keep your legs straight throughout the exercise.


6.SUPERMAN

Prime muscle - Erector Spinae
Synergist muscles - gluteus maximus, hamstring muscles, quadrates lumborium, anterior deltoid
Stabilizers muscles - rectus abdominis, serratus anterior,Iliopsoas,rectus femoris,Sartorius,tensor fasciae latae,pectineus.

Execution:

1. Take cat position. Now Kneel on the left leg and support yourself on the right hand. Then exhale and slowly raise the right leg and left arm as high as possible, Exhale at the end of the lift. Maintain this final position for 5-10 seconds breathing slowly and then return to the beginning position, change the sides and begin again.

Guidelines:

1. Distance between legs and arms should be shoulder width apart (cat position).you can minimize the distance to improve the balance.


7.LOWERBACK BRIDGE

Prime muscle - Erector Spinae
Synergist muscles - Gluteus maximus
Stabilizers muscles - Trapezius muscles, Rhomboid , Gluteus maximus , Hamstring muscles

Execution:

1. Sit with back straight, with legs stretched forward. Place the palms on the floor on either side of the body, about 30 cm behind the buttocks and shoulder width apart. The elbows straight, the fingers pointing back and trunk slightly reclined. Raise the buttocks and lift the body upward. Let the head hang back and down.try to place the soles of the feet flat on the ground.
2. Keep the arms and legs straight. Hold this final position for 10-15 seconds, and then slowly lower the buttocks to the floor.


8.BOW POSE

Prime muscle - Erector Spinae
Synergist muscles - Bicep Brachii , Triceps Brachii.
Stabilizers muscles - Trapezius muscles, Rhomboid , Gluteus maximus , Hamstring muscles.

Execution:

1. Lie on your belly with your hands alongside your torso, palms up.
2. Bend your knees, bringing your heels as close as you can to your buttocks. Reach back with your hands and take hold of your ankles. Make sure your knees aren't wider than the width of your hips, and keep your knees shoulder width for the entire duration of the pose. 3) Lift your heels (towards roof) from your buttocks and, at the same time, lift your thighs away from the floor. Hold this position for 3-4 seconds; slowly return to the starting position. This is one repetition.


9.SNAKE POSE

Prime muscle - Erector Spinae
Synergist muscles - None
Stabilizers muscles - Trapezius muscles, Rhomboid, Bicep brachii

Execution:

1. Lie flat on the stomach with legs straight and the feet together. Interlock the fingers and place the hands on top of the hips. Place the chin on the floor.
2. Using/concentrating the lower back muscles. Raise the chest as far as possible from the floor. Push the hands further back and raise the arms as high as possible .imagine the arms are being pulled from behind.
3. Hold this final position for 10-15 seconds.
4. Slowly return to the starting postion.


10.HYPEREXTENSION WITH PARTNER

Prime muscle - Erector Spinae
Synergist - Gluteus Maximus, Hamstrings, Adductor Magnus
Stabilizers muscles - Latissimus Dorsi ,Teres Major , PosteriorDeltoid, Triceps, Brachialis Brachioradialis Biceps Brachii , Trapezius, Pectoralis Minor ,Rhomboids

Procedure:

You will need a partner to sit on your legs or hold them down. 1. Lie prone on the bench; Slide yourself down to the edge of the bench, until your hips hang off the end of the bench.
2. Your entire upper body should be hanging down towards the floor. Ask your partner to sit on your legs or to hold them down.
3. You will be in the same position as if you were on a hyperextension bench; just the range of motion will be shorter.
4. Cross your arms in front of you, but keep your elbows in close to your body.
5. Slowly bend forward at the waist as far as you can while keeping your back FLAT. Slowly raise your torso until your legs and upper body are in a straight line again.

Guidelines:

1. Weight or torso strength of your partner must be stronger than you to hold you down firmly.
2. Place barbell on back of shoulders and grasp bar to sides to make exercise more intense.
3. Do not round your back through out movement.


11.BOAT POSE

Prime muscle - Erector Spinae
Synergist - none
Stabilizers muscles - Trapezius muscles, Rhomboid, Gluteus maximus, Hamstring.

Execution -

1. Lie on stomach with the legs and feet together and forehead touching the floor. Arms straight above the head with palms facing down.
2. Slowly lift the arms, neck and legs upwards as much as possible without bending them. Hold the position for 3-4 seconds. Slowly return to the starting position. This is one repetition.


12.LOWER BACK EXTENSION ON MEDICINE BALL

Prime muscle - Erector Spinae
Synergist - Iliopsoas,rectus femoris,Sartorius,tensor fasciae latae,pectineus,calf muscles.

Procedure:

1. Kneel down in front of medicine ball.
2. Lie prone on ball. Position toes on floor for balance.
3. Exhale and raise torso off of ball by hyperextending spine. Inhale and return torso to ball and repeat.

Guidelines:

1. Movement can be made easier by positioning hips low on ball.
2. In contrast, exercise can be made more challenging by positioning ball lower toward hip.


13.LEG CURL MACHINE BACK EXTENSION

Prime muscle - Erector Spinae
Synergist Muscles - None
Stabilizer muscle - Gluteus maximus, Hamstring muscles.

Execution:

1. Select maximum weight in weight stacks so that your body will not be lifted during the movement.
2. Lie face downward on the machine. Keep your hands behind the head. Extend your legs outwards and wrap them around and under the ankle pad. The ankle pad should be adjusted so that it is positioned underneath your ankles and not your calves.
3. Slowly raise your torso as high as possible, Hold the position for 3-4 seconds, and then slowly return to the starting position.This is one repetition.


14.LOW BACK EXTEN IN CAT POSITION

Prime muscle - Erector Spinae
Synergist Muscles - None
Stabilizer muscle - Deltoid muscles, Serratus anterior,Hip flexor muscles,Gluteus maximus.

Execution:

1. Start with your hands and knees in a "tabletop" position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.
2. Slowly straighten your leg while raising it upward as high as possible. Hold the position for 3-4 seconds, slowly return to the starting position, this is a one repetition , repeat with next leg.


Cautions / Guidelines:

1. Distance between legs and hands must be shoulder width.
2.You can also look up at the ceiling in the final position to make the exercise more intense.

15.EXERCISE BALL SUPERMAN

Prime muscle - Erector Spinae
Synergist Muscles - Gluteus maximus
Stabilizer muscle - Hamstring, Trapezius , Rhomboid , (Posterior &Middle) Deltoid.

Execution:

1. Lie prone (on stomach) on the exercise ball, with the ball placed below the stomach, hands and feet on the floor.
2. Now Kneel on the left leg and support yourself on the right hand. Then slowly raise the right leg and left arm as high as possible. Maintain this final position for 3-4 seconds and then return to the starting position, change the sides and begin again. This is one repetition.


1.Cable side bend

Target muscle - Obliques
Synergist Muscles - Quadratus lumborum ,Psoas major ,Iliocastalis lumborum ,Iliocastalis thoracis
Stabilizer muscle - Trapezius, Trapezius, Levator Scapulae ,Gluteus Medius ,Gluteus Minimus

Procedure:

1.Stand straight up (with your feet at shoulder width) and with side to low pulley, grasp cable handle with near (say right hand) arm.
2.Place your opposite hand on your waist. Keep your back straight and body stable.
3.Bend to the right as far as you can, then bend to the left as far as possible. After finishing your desired reps, change the weight to your other hand and repeat.

Guidelines:

1.Stand with arm straight.
2.Same exercise can be done with holding dumbbell.
3.Bend at your waist only, not at your hips or knees.
4.Keep breathing pattern normal.

2.Twisted crunch

Target muscle - Obliques
Synergist Muscles - Rectus Abdominis and Psoas major

Procedure:

1. Lie supine on mat or bench with knees and hips bent.
2.Place your hands lightly on either side of ears.
3.Exhale and Flex and twist waist to raise upper torso off surface to one side.
4. Inhale and return until the back of the shoulders return to surface.
5.Repeat to the opposite side alternating twists.

Guidelines:

1. Concentrate to twist at waist.
2. Do not try to touch the elbow to knees forcefully.
3. Do the movement slowly.

3.Stick twist

Target muscle - Obliques
Synergist Muscles - Rectus abdominis, Iliopsoas, rectus femoris, Sartorius, tensor fasciae latae, pectineus

Procedure:

1.Sit on exercise ball / bench with back straight.
2. Position pole/rod on back of shoulders.
3.Place hands or wrists over each side of pole/rod with arms extended.
4. Rotate torso through waist to one side then to the opposite side. Repeat.

Guidelines:

1.Do not move your lower body thought out movement. 2.Do not move your head from side to side. 3.Avoid performing this exercise in standing position. 4. Keep breathing normal.

4.Side bridge

Target muscle - Obliques
Synergist Muscles - Deltoids group, pectoralis major and minor, trapezius, latissimus dorsi, serratus anterior

Procedure:

1.Lie on your side.
2.Raise your body by supporting between your forearm and knee to your feet.
3. Hold position for two seconds, then lower the body to starting position and repeat.
4. Repeat on the other side.

Guidelines:

1.Stable your forearm on flat and non slippery surface. 2.Keep your neck neutral.

5.High Pulley Side Bending

Target muscle - Obliques
Plan of movement - Frontal plane
Synergist Muscles - Serratus anterior
Stabilizer muscles - Deltoid muscles, Bicep brachii, Triceps brachii
Movement - Flexion
Force - Pull
Mechanic type - Isolation

Procedure:

1.Stand with your feet at shoulder width apart, side to high pulley. Grasp a stirrup attached to a high cable pulley.
2.Bend your waist laterally toward the floor while maintaining the stirrup grip. Slowly return to the starting position. This is one repetition. Repeat with opposite side,

Guidelines:

1.Distance in between legs should be shoulder width apart. 2.Position of other hand is not important, it can be place anywhere.

6.Hanging Oblique Crunch

Target muscle - Obliques
Plan of movement - Sagittal / Frontal Plane
Synergist Muscles - Rectus abdominus, Hip flexors
Stabilizer muscles - Deltoid muscles, Bicep brachii , Triceps brachii, Pectoralis major, Latissimus dorsi.
Movement - Flexion
Force - Pull
Mechanic type - Isolation

Procedure:

1.Hang from a pull-up bar with your legs (knees slightly bend) and feet together. 2.Raise your knees to one side as high as you can. Do this by curling your spine from the bottom up, not simply lifting your knees. Squeeze your lower abs and oblique in the position, then slowly lower the body to the starting position. Repeat with opposite side. This is one repetition.

Guidelines:

1.Do not SWING your legs up. 2.Keep your knees bend throughout the exercise.

7.Prone Oblique Twist

Target muscle - Obliques
Plan of movement - Transverse plane
Synergist Muscles - Rectus abdominus
Stabilizer muscles - Pectoralis major,Detoid muscles,Bicep brachii,Tricep brachii.
Movement - Abduction
Force - Pull
Mechanic type - Isolation

Procedure:

1.Take a push up position- palms flat on the floor and slightly more than shoulder-width apart, your feet together.
2.Slowly turn on one side and try to touch outer side of thigh to the floor. At the final position, your one foot will be exactly above other. Hold this position for 3-4 seconds. Slowly return to the starting position. Repeat the same with your left thigh. This is one repetition.


8.Alternate Heel Touch

Target muscle - Obliques
Plan of movement - Frontal plane
Synergist Muscles - Pectoralis major, Deltoid muscles.
Stabilizer muscles - Rectus abdominus , Neck muscles.
Movement - Flexion
Force - Pull
Mechanic type - Isolation

Procedure:

1.Lie down supine on the floor. Bend your knees and keep your feet shoulder width apart. Keep your arms straight down at your sides. Crunch forward and up about 3-4 inches. Remember to keep your lower back pressed flat against the ground. Keep your head in a neutral position. This is the starting position. 2. Alternate touching your right heel and then your left heel. Touching each heel is one repetition.

Cautions / Guidelines:

Don?t flex your neck muscles throughout exercise , it puts undue pressure on neck muscle.

9.Dumbell Side Bending

Target muscle - Obliques
Plan of movement - Frontal plane
Synergist Muscles - Quadratus lumborum , Psoas major , Iliocastalis lumborum ,Iliocastalis thoracis.
Stabilizer muscles - Trapezius (Upper &middle) ,Levator Scapulae, Gluteus Medius ,Gluteus Minimus.
Movement - Flexion
Force - Pull
Mechanic type - Isolation

Procedure:

1.Stand (straight up with your feet at shoulder width),Grasp dumbell with arm straight to side.
2.Slowly bend waist to opposite side of bend. Lower and repeat. Repeat with opposite side.

Cautions / Guidelines:

1.Position of other hand is not important.
2. Hand which holds the dumbell should be straight throughout the exercise.

10.Side Bending 45 Degree Back Extension

Target muscle - Obliques
Plan of movement - Frontal plane
Synergist Muscles - Quadratus lumborum ,Psoas major ,Iliocastalis lumborum ,Iliocastalis thoracis.
Stabilizer muscles - Gluteus Medius and Gluteus Minimus.
Movement - Flexion
Force - Pull
Mechanic type - Isolation

Procedure:

1. Position side of thigh on padding (45 degree back extension machine). Hook side of feet on platform.
2. Slowly lower torso by bending laterally at waist, then raise torso upright. This is one repetition. Turn around and continue with opposite side.

Cautions / Guidelines:

1.To make exercise more intense, you can hold a weight close to the chest or behind the head.

11.Back Pass

Target muscle - Obliques
Plan of movement - Transverse plane
Synergist Muscles - Pectoralis major,Deltoid,Bicep brachii, Tricep brachii.
Stabilizer muscles - Abdominal, Hip flexor muscle.
Movement - Horizontal adduction/abduction
Force - Pull
Mechanic type - Isolation

Procedure:

1.You and your partner straddle and sit on the floor back to back with space between. Place feet flat on the floor. One of the partners holds the medicine ball with both hands.
2.Both the partners simultaneously turn to the same side and first partner hands over the ball to second partner. Repeat the same procedure on opposite site. Continue the exercise as long as possible.

Cautions / Guidelines:

1.Take medicine ball heavier to make exercise more intense.

12.Side To Side Curl

Target muscle - Obliques
Plan of movement - Transverse plane
Synergist Muscles - Psoas major ,Quadratus lumborum ,Iliocastalis lumborum ,Iliocastalis thoracis.
Stabilizer muscles - Trapezius,(Middle & Lower) ,Rhomboids ,Posterior Deltoid, Triceps ,Adductors.
Movement - Hip external/internal rotation.
Force - Pull
Mechanic type - Isolation

Procedure:

1.Lie supine (on back) on the floor, with arms extended out to sides. Raise legs upward with knees slightly bent. This is the starting position.
2.Lower legs to one side until side of thigh is almost touching the floor. Slowly return to the starting position and again lower legs to the opposite side. This is one repetition.

Cautions / Guidelines:

1.Maintain same knee position (bent) throughout movement.

13.Exercise Ball Oblique Crunch

Target muscle - Obliques
Plan of movement - Frontal plane
Synergist Muscles - Quadratus lumborum , Psoas major ,Iliocastalis lumborum ,Iliocastalis thoracis.
Stabilizer muscles - None
Movement - Flexion.
Force - Pull
Mechanic type - Isolation

Procedure:

1.Lie on ball on one side, with legs spread two feet apart. One hand behind head and other on Oblique (working muscles).
2.Raise upper body as high as possible, hold the position for 3-4 seconds, slowly return to the starting position by lateral flexing waist. This is one repetition

Cautions / Guidelines:

1.Do not initiate the movement without stabilizing on the ball.