Abdominal & Core Strengthening Exercises

Gym Ball Back Extension
10th December 2016

This exercise is a great way to strengthen the lower back muscles, helping to keep injury at bay during heavier weighted back exercises. The difficulty of this simple exercise shouldn’t be underestimated! 1. Lie across the ball so it’s across the front of the pelvis and the lower abdomen, tuck the feet under so the […]

Woodchop
27th February 2015

These exercises target your abs and lower back. It also strengthens the connection between your upper and lower body. Woodchop 1. Stand facing forwards with your feet shoulder width apart 2. Bend your knees and hold a dumbbell in both hands down to one side on the outside of your thigh 3. Twist your torso […]

Barbell Rollout
27th February 2015

Barbell rollouts are a more difficult exercise which make your abs and lower back work together Barbell Rollout 1. Kneel on the floor with your feet backing backwards slightly raised off the floor 2. Grip the bar with your hands slightly wider than shoulder width apart 3. Start with the barbell directly underneath your shoulders […]

Seated Russian Twist
25th February 2015

This rotational exercise is great for working your obliques. It also works your back muscles which will help to strengthen and support your spine.   Seated Russian Twist 1. Sit up on the floor with your knees bent and your heels resting on the floor 2. Clasp your hands together in front of you at […]

Jackknife
25th February 2015

These exercises target specifically your upper and lower abdominals and are good to improve flexibility Jackknife 1. Lie flat on your back on a mat with your legs fully extended raised slightly off the ground, and with your arms fully extended behind your head 2. Contract your abs and simultaneously raise your arms and legs so […]

Bench Leg Raise
5th February 2015

These are a great set of exercises for targeting your abdominals and your hip flexors Bench Leg Raise 1. Lie flat on your back on a bench and your legs fully extended off the end of the bench with your feet elevated off the floor 2. Hold onto the bench behind your shoulders 3. Keeping […]

Side Plank
5th February 2015

Side planks work several of the deep abdominal muscles Side Plank 1. Lie on your side with your body in a straight line 2. Prop up your body using your elbow and forearm with your hips raised up in the air 3. Hold this position for at least 30 seconds and then gently lower 4. […]

Plank
4th February 2015

The plank exercises are some of the best forms of exercises for increasing your core strength Plank 1. Lie facing front down on a mat with your elbows, forearms and toes resting on the mat 2. Your elbows should be bent at 90 degrees and your body should be in a straight line from your […]

Toes To Bar
4th February 2015

These are great exercises for giving your abs a tough workout.   Toes to Bar 1. Fully extend your arms and grip the bar with your shoulders next to your ears 2. Keeping your legs straight, squeeze your abs to pull your legs up above the bar 3. Hold this position for a couple of […]

Hanging Knee Raise
3rd February 2015

Hanging Knee Raise A fairly difficult exercise that works the lower abdominals and your deep core muscles 1. Hold your arms up straight and hold onto the bar with your body remaining straight 2. Bend your knees and raise your legs until your torso makes a 90 degree angle with the legs drawing your torso […]

Crossover Crunches
3rd February 2015

Adding a twisting element to the crunch activates both your abs and obliques in one move Crossover Crunch 1. Lie on a mat on your back with your knees bent and your feet flat on the floor 2. Rest your hands by your temples and cross your right leg over your left leg so your right […]

Oblique Crunches
3rd February 2015

Oblique Crunch Targets your obliques; the sides of your abdominals 1. Lie on your right side on a mat with your knees bent and your legs lying on top of one another 2. Place your left hand behind your head 3. Bring your torso up by squeezing your side abs and raise your torso as […]

Reverse Crunches
3rd February 2015

Reverse crunches Reverse crunches are one of the best forms of exercise for targeting your lower abdominals: 1. Lie flat on your back on a mat with your hands and feet flat on the floor and your knees bent at 90 degrees – keep your hands next to your thighs 2. Contract your abs and […]

Crunches
3rd February 2015

Crunches are one of the best exercises for working your upper abdominals: 1. Lie flat on your back on a mat with crossed arms and hands at the top of your chest. Your feet should be flat on the floor with your knees bent at 90 degrees. 2. Contract your abs to raise your upper back and […]

Abdominal & Core Strengthening Exercises
Pelvic Tilt & Neutral Spine
20th November 2014

The Pelvic Tilt & Neutral Spine Imagine the pelvis is continuous ring like the top of a bucket. Gently tip the bucket backwards, flattening your spine into the floor, imagine tipping water out of the back of the bucket. Then gentle tilt forwards, imagine tipping water from the front of your bucket, you will feel […]

Pilates Basic Rest Position
12th November 2014

It is important to find the correct starting position before you commence your Pilates exercises. The postures can be incorporated into your everyday life and will re-educate your body to find the neutral alignment that will make your movement more efficient. Lie on your back with your knees bent. Your feet should be hip width […]

Hip Abduction
29th September 2014

  Method Lying on your side, support your head with your hand and place the opposite hand in front of your ribs. Trying to keep the body and legs in a straight line keep the feet and knees together. Raise the top leg into the air using the side waist and buttock muscles. Try to […]

Plank
29th September 2014

  Method: Rest on your elbows and knees. Engage your core muscles by drawing the belly button to your spine but do not let the back arch. Slowly raise the hips and belly from the floor without letting the contraction in the core. imagine a pole resting along the spine and don’t let the back […]

Bridging Advanced
29th September 2014

    Method: Lying on your back. Place feet on a box. Flatten the spine and engage your core muscles,  and slowly curl the bottom up from the floor and hold the position. Hold the contraction in the core and buttock muscles. The neck and shoulders should be relaxed and resting on the floor. Slowly […]

Bridging
29th September 2014

 Method: Lying on your back. Bend knees with feet together or shoulder width apart. Flatten the spine and slowly curl the bottom up from the floor and hold the position. The neck and shoulders should be relaxed and resting on the floor. Slowly release the spine, uncurling one vertebrae at a time until back is […]

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