RonJones.Org: Core Exercises

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

Note that “core” is the trunk area from waist to chest, front, sides, and back—all the way around. While some core exercises emphasize certain areas of the core more than others, ultimately the core muscles work together in unison as “nature’s girdle” to support your spinal column. Move better no matter what your sport or activity—develop your CORE!

Print Core Exercise List (Organizer Only-No Directions)

CORE Bridging: *(These bridges are high-priority core exercises)

• Face Up (Supine)*

• Face Down (Prone)*

• Side (Both)*

• 1-Leg Supine

• Elevated Supine (2 Legs)

• Elevated Supine (1 Leg)

• Bird Dog

• Dynamic (Prone & Sides)

• 2-Point Side

• 3-Point Dynamic

• T-Stabilization Lock Out

• T-Stabilization Lock Out + Hyperextension

• T-Stabilization Lock Out + Abduction

• T-Stabilization Log Roll

• 2-Point Dynamic

ABS/Obliques/CORE:

• Seated Chair:

  • March

  • Reverse Crunch

  • Bicycling

  • Jack LaLanne Scissor Cross

• Bicycling Crunch

• Crunch

• Curl Up (Heel-To-Toe)

• Curl Up (Straight Legs)

• Curl Up (Elevated Legs)

• Crossover Crunch

• Foot Flippers

• Reverse Crunch

• Jack LaLanne Scissor Cross

• Partner Sit Up Pass

• Russian Twist

• Starfish Crunch

• Squirm Crunch

• Side Bridge Crunch

• ‘V’ Up Crunch

• Partner Crunch

Back/CORE:

• Isometric Contraction

• 1-Arm DB Bent Over Row

• 1-Leg Extension

• 30-30-30 SB Matrix (Chop, Fly, Retraction)

• Superman Pointer (Alternating Limbs)

• Superman Pointer

• Superman Pointer (Flutter Kick)

• Bird Dog Extension

• Mountain Climber

• Partner:

  • 1-Arm Row:

    • Ankle Cross

    • Seated Lift

Core Exercises Using a Partner:

• Crunch
• Foot Flippers

• Sit Up Pass

Core Exercises Using Equipment:

• Medicine Balls:
  • Overhead Chop
  • Over & Under Partner Pass
  • Partner Sit Up Pass
  • Torso Twist (+SB)
  • Trunk Twist Partner Pass
• Racks/Straps:
  • Knee/Leg Raise
• Stability Balls:
  • Back Fly
  • Bridge (Face Up)
  • Chop (Back)
  • Chop (ABS)
  • Crunch (Straight)
  • Crunch (Cross)
  • Retraction
  • Superman (Alternating)
  • Torso Twist-Face Down
  • Torso Twist-Face Up (+MB)

  • 30-30-30 SB Matrix (Chop, Fly, Retraction)

• Tubing:
  • Chop
  • Row (2-Arm)
  • Row (1-Arm Rotational)

My Other Core-Related Sections & Handouts:

• Body Weight Archives Section (Exercises Not Yet Linked on New Sections)

• CORE Conditioning Intro Program

• CORE Exercises-Basic

• Stability Ball Photos: Basic Positions

• Stability Ball Photos: Basic Exercises

*Note: These exercises are intended for "normal healthy" individuals and many are only intended for competitive athletes. 
If you have an injury, or abnormal pain is present, see your physician or a certified physical therapist before continuing your exercises. 

 RonJones.Org | Back to BodyXercise Library | Site Map

(Updated 9.8.08)

                      Get Fit.  Be Strong.
                                 Corporate Wellness · Consulting · Health Promotion