Shopping Basket 0
Human Kinetics Publishers, Inc.


News and Excerpts

Sample Core Exercises

For sport-specific programs and expert advice on developing a personalized core program, see Developing the Core.


Reverse Crunch

Lie faceup on the floor with your legs bent. Place the arms and hands across the chest. Your upper back should be slightly off the ground to maintain constant tension on the target muscles. Bring your knees up toward your chest, bending them at a 90-degree angle. Contract your abs to raise your hips up off the floor slightly, raising your legs in the process. Return to the start position, and continue for the desired number of repetitions.




To increase intensity, place hands behind the head or overhead.



Bird Dog

Assume a quadruped (all-fours) position, chin up, spine in a neutral position. Simultaneously extend your right leg and left arm so they are parallel to the floor. Do not allow the hips to rotate outward. Hold this position for the desired amount of time, and then repeat with the opposite arm and leg. Continue for the desired number of repetitions, alternating sides with each repetition.



Reverse Pendulum

Lie on your back with your arms out to the sides and palms flat on the floor. Keeping your legs straight and feet together, raise your thighs so that they are perpendicular with the ground. Keeping your upper back pressed to the floor, slowly lower your legs directly to the right. Raise your legs back to the start position, and repeat the process on your left. Alternate from side to side for the desired number of repetitions.




Reverse Pendulum Medicine Ball Twister: Bend your knees and perform the reverse pendulum movement as described. If the movement becomes easy, place a medicine ball between your knees or thighs.


Subscribe to feed Subscribe to feed
Share Facebook Reddit LinkedIn Twitter


Print Save to favorites

Related Topics

Personal Training
Sports Conditioning
Strength and Conditioning
Strength Training

Featured Products

Developing the Core
Elite-level athletes take great pride in their fitness and physical strength.
Developing the Core eBook
Elite-level athletes take great pride in their fitness and physical strength.

Get the latest news, special offers, and updates on authors and products. SIGN UP NOW!

Human Kinetics Rewards

About Our Products

Book Excerpts


News and Articles

About Us

Career Opportunities



Business to Business

Author Center

HK Today Newsletter


Exam/Desk Copies

Language rights translation

Association Management

Associate Program

Rights and Permissions

Featured Programs

Human Kinetics Coach Education


Fitness for Life

Active Living Every Day

Connect with Us

Google Plus YouTube Tumblr Pinterest

Terms & Conditions


Privacy Policy


Safe Harbor