Core

The bench knee up is an easy way to target the upper and lower abdominals as well as the hip flexors. Start this motion with legs straight, and toes flexed toward your shins, seated on side of a bench with palms behind you holding onto opposite side of the bench for balance. Next, simultaneously draw your knees and shoulders toward each other and crunch the abdominals (the closer the knees get to the shoulders, the greater the crunch in the upper abs). read more...
The hyperextension machine is used to strengthen the lower back, glutes and hamstrings. Pad height should be set just below pelvic bones in front of body. Anchor your heels into top of platform for leverage while doing the exercise as well as keeping feet hip width and pointed straight down. Start this exercise with upper body bent over hip pad and arms either crossed, held with fingers outside temples, or holding weights. Next, extend torso upward until head, upper back, hips and legs are in a straight line. Make sure to pause at the top of each motion then slowly lower to start position. read more...
This is an extremely functional exercise for targeting the lower back, glutes and hamstrings. Also, because the resistance pulls on the lower leg and the upper body is stationary, the lifter gets an almost traction like effect on the lower back making it a very effective rehab exercise too. Start by placing ankle strap just above the back of your shoes while lying stomach down on platform with arms straight, gripping handle bars. Pull weight up to parallel to the ground and return trying not to move upper body. read more...
By holding a weight while crunching, you improve strength and tone in the abdominals by increasing the contraction. Start in standard crunch position lying on back with knees bent and arms straight holding a dumbbell or plate (or medicine ball). While looking at weight, crunch abdominals and push weight straight up keeping elbows straight throughout motion. read more...
1 | 2 | 3 | 4 | 5 | 6 | 7 | 8