mNAUOM Yl --- a

cf'qLY
!l
Il
,.,,,,,,,,,,,,,1,:ll

tr:^- 'i iiillilil:i:,4:i::l

ffireffiffi ffiw&rewtuw
Develop a Strong Core

ffiil
obliquus internus"

obliquus externus

Hollis Lance Liebma n

Broo\\5 B 1, R]
I
 Note
\ryhi st every effort has been made to ensure that the
content of this book is as technlcally accurate and as lntroduetion l-i

sound as possible, neither the author nor the publishers

Full-E3odg Anatorng ta
can accept responsibility for any iniury or loss sustained
as a result of the use of this materraL

---^-------J Warrn-Up Er StretchinE €xereises l4

Swiss Bali Abiomrnai Strelch
"tr7
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::ce senos t6

Seeted Spinal Stretcn

eobra Streteh
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I
WhXAT €XACTI.Y 15 THE C&R€P

'f :e t:rii '[ai'e" i :i.:a':' ,:: t::': 'l'','gl ::,1'( ,''ia 'i-:: ,,i):( l:q:i:,ir i,:
l:it '. ll ti']e
X

$ prcvide ruppcrt e;:,,i rc,riii:.r, l-:Jr-riin; all bcdily mcr;emenl.The llre rnilr:eies the recl"i>
x_
s
$ ahrlomlnit, rr s!x-peck,l,vhrch iens0s the abclomin;l waii by ccnirlctinq the abricminai
murries.5urrrunijtnq your ab: are the rnlerna! and external cbliques, v;lrreh ;lllw y0u lc
3 bend llrn sirit lc stde e't, r',]:.ie i'-ri i; s*.-fhe Ihlrstmas lree-:haped el..t0r spin;e t:
:ituated behind ihe abdoin;nals, :;t the lct;er:"cK. diis ;: :e:pcr:s'i;ie for spinrl lt;b;i::eticn
anC stinal mcvement. L;:tly, the hip fiexers act a: lhe fcunCatiln ol this *tuscular ccmpiex,
sL;rpofirnq moverne nl in the pe ivic arer"
&
3

Issenti;illy, the ccre is the centre of the il is calleC upe n

';vhen
f!ring each and every
body ancl is key in tetms of performance, musele, When ytu are ln the midrile ct a squat,
functionality, and lcngevity. Inproving the for example, y0i.r ccre il e ngaged lc ma!ntain
core's aeslhetir and mcb!lity ne cE:sil;tes the integrrly of the venical movement; when
consi:ient and dilrqent efforl. Gelting the pi'e::ing clrmbbell: everhe;d, the rcre klrps
most cut o{ \lour rore requires more than the body straiqnl 0n, as 0pposed lc turveC"
just the right rliet, e cre exerc!ses e n;ble Have you ever v;crkec yr:r:r tllceps and
lhe ske leton, mLtstles, anci jcints to work
' rlisccveted laler that yeur midserliln wa:
together prcperiy, ;s well a: clfering
a ccmL,inaticn of strengthening,
stretehing, balancing, realigntng,
#\
f* ne.l
.',
" l:.:;;,|i,ffi; ;fi ILi,[
rvci"y'day rrsks are mide pcssii:le anly
end fal lcss that nulriticn alone .H lty the core stabilising ycur ri;dl'
would not achieve. t,:.,:.;;rE: *nd offer-ing slpptll t0 !'.frei
rirrr:rj::r:tr,ir ir< (c:.r
i!i,.n it,ll ln:
,."'.,,,,'Yt,'..
{cre, ycri ;llc lend r r tr.h:::;'Cj li t; irl:'.letlinf :

opiimal ;uppcrt .#: la eet? !Uu ;rp .tS:ir!

ii arrcili.iri, yoi,r cote, Mltlving
'@.
(assisting) muscles ...... lhc l;lvn, ch;nqinq
lndeed, the ccre ; r;piry, FL;tting
:

ls so central to groeertes away, and

your bedy's total a myriari o{ othe r

movernent that nrunCane rhlres

The Sumc Squat

engages the core
.to perfcrm the
ccn-ect vertical
movement,

o
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INTROMUETICh!

CCIR€ STABII-ITY VS. INSTABILITYF

*
x ll coi-e stabilrl'i were ihe r-csuil of spina.l Core stacr ity
suliDOf for r-cai-'.'r'ctlj inotrctt, tren lnslabiltt;r rerres heavily
"x would be tlrs surrorncing ioini sirxct,-jres' on tl-e reciLrs
iack of suppcrl aqa nsi ihe spine, rraklt-rg abdorrirrs,
I|O';en:eatt CilliCUii. VCir.rntary COi.e rr tOVaiIOn I irar sve rs !rs
abdorrrnis, arC
is largi:iy the resr,rlt ol 0rinrafy rl;scles ci'
erectci-slliree.
muscie grcr,.:ps sL-rcir a$ lle rectus abr)lrnlnrs
r brl ti is alsa heipeii by
and ereclor spinae,
srraiier rrrlsclcs such as tfro tralls\,'efsls
abcor:lriis. li-t a healtiry iirdivitjual, llie
stal:lliscr rrLtscles worK arioinaltcall;r, 111
wlere iiere s an ir:lur1i * :ucl: as a spratn or
crsc hernralior - lhe spile is fic1 sulloriec
:, i)' rr - " 1:"'i i.:' .. :..1 i' . .
"
iake cver and are iorced io co lhe work o{
ihe cclleciive: lhrs car leac lo insiabtirly"

You ean liken optrm;i ccre slai:rtlily t0 greater sx&r{fi vs. ffiYru&wgfl &x€ffifrr%.trs
functir:n;litv 0r reai-w0rl.1 pedcrmant0, ,r'.'.ci k,,0 ;it{t !lic['Jlhelirg',1'rt l-.Jii, l'."rc
r;ther than pure a€ithetir or tht sh;pe Crfierenl exe r.ise forrn: must be enpicyed in
-' r Ul
- - -i Lldlll! ' i -t- -' ^- '
ailli .jLi--Ulllil 1;: nr-scLi;l.ri( i: is 0rder i0 ;rhreve the be st resLilis: slalic ;nd
p0ss;bie to have v*ry gocC c0re siilbility dynamic.Slalie exercise result! in gre;ter
(perfor"rnance and supporl) anC yet appCIaI ltr0nCth, flexibility, and mobility, whereas
scrt or lhy ihroughout lhe midlecticn,
fie dynamic exerci5e leaCs tc improved blood
Howeve r, in stabilising thr ccre throLrgh tlttu,",.cn, Si urgll:, iflJ €llirrliilC,;
exer[ise, you are alsc lvr:rking 0il makinq Ailhcuqh people often think of abdonrnai

-frr
the ;bdominals mr:re visible" Ccnve rely, exercise when considerrng core wcrk, lruly
just becaLrse scmebody i: phylic;ily sti'onq, functional lraining is far more beneficial- that
it does nol ne(essarily make them stable . is, training ihat stimulates rmprcvemenl in ihe
5itcrgtn i! ; fa.iri- ci core :tability, but il is bady's abillty to .0mplete everyday tasks. lt
rul Li,t fiJtr i,.lnat,cil ls impcitant il !earn hcw io sngage ye ilr c0r€
As we age, the blind puxuit oi aesthelics rn varioLr pcrti0ns, as well es during activity,
lends to dimini:h scmewhat, and the desire tc pi-*vide m;ximum stai:ility for- your spine.
lo be healthy far exceeril lhe wiil to icck
q00d, this bock can he lp ycL; sclilpl a leaner, U5lrd6 { r{15 Bff*K
m0re pleasing, str0nger wairtline, whlch rn nitr:!!t:/ r.: ;'o[€ 9ian:i!Ly 1,,c,:i,t; ,,.,ri"r ;
lurn will pr0vide suppcrt f';r t'tt e'/ei'a;eiiq se ie.ti0n of rcuiines that tan be ccnsrCered
)ui.e, itelD;r:r-l y0u lePi t=rort '11 .,:it.i. r,u utJ
( v-.- JL:
i iF,r;tr^.,. i; 1g51 .rr3 ir;il0lred
r0
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pln0q! asaql"sdsi pOlunol pu0las-t sllApr I
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le ut{.j3
sallsnu,{:e11t:ue}o ;lLl?islss: -
aql +0 Lr0ri.i0d anrle0ai: pall0rlLl0l .tc &c,s :-
Euc paseq eq pln0Lls paeds ;!lr;x: _(: .l0titlt'/a pu j I
jJ t0.l -]J.ijC- : :.
'puErl l? a5lli;xa 3Ll] 01 paun]]e {,:[r,ClJ: J il S]Ui-1,']/rClJ iLij rC :::
m :
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'salUslsl-Unllll aLLlallx; Lir
lslE] anc.rd,ila'!ralt;[- ,{;eur:d ;!l aluls "p;utlino s;s l-:,: .
pln0r stLll aluis 'r3sDjsx3 ltlslr 3l.lj 5u:lnp ;s?i 0l iu!]]ocu;ll tl ]l 'saiu3':-: l
! l;LU,:l:rl.,lC'a5tl,JX.r il,:,ril ll?3.i,i r!l:,," liaU l?n1l? qir,V\ !ipnllLl0l ICOq 3u1 r--. ,:
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t
ffiuku*mmmY AN&Y&MY
L..,.
s

i@

tr3 sternocleidomastoideus
1! $*
r* pectoralis minor*
pectoralis major

deltoideus anterior serratus anterior

cora co bra ch ia Ii s
*. biceps brachii

rectus abdominis obliquus internus*

pronator teres
obliquus externus /

,/ flexor dioitorum*
palmaris longus ,/

flexor carpi ulnaris extensor carpi radialis

transversus abdominis* flexor carpi pollicis longus

flexor carpi radialis tensor fasciae latae

iliopsoas*
sartorius

vastus intermedius* i liacus*

pectineus*
rectus femoris

vastus lateralis adductor longus

vastus medialis
\ gracilis*

tibialis anterior gastrocnemi us

peroneus soleus

extensor hallucis \ extensor digitorum

adductor hallucis flexor digitorum

ct
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d!& i.ta:.r. ,'.tt nn a a., ioc ar i
^r. ^\.1/ ..-- - ,-. ,.. 1.......
lr,ir )OL] iCCiinC.l(?r nl'jli ap:J, Ci:::
!ar i):l:ilar:t a) iira, ir]
x )nL r arr:,s cxf.ldai:he:,rJ ,our icaa:.
g

d} "ln:r'r 1/nr ,r 2/nrq naa- .i .. :.- .. ,

^,-J U U , : y'Ur::
AVOID
Ik
ha:lcls loucrr the tlcor

I
*L
!
x

tti

@ While keeping your lower back on the ball, lower your hips and stretch
your abdominals toward the ceiling. Hoid for 30 seconds, relax, and repeat
for another 30 seconds.
LEVEL
* 5e!if,.ai-

TIME
* -:a saaoita tatla:
{-

cainaietrair rifaa Yu@ XMWW- r

#ffi ',:",,*
BENEFITS
" Sl:eicres lhe
reai:rs abaic i ni:l **+r#
obliquus rnternus* ANNOTATION KEY
rectus
TAR6€T AR€AS Bold text indicates target
abdominis muscles
Primary emphasrs is on the I Grn/ i:rl :filiri:5 ollar !1orl
rectus abdominis. It:( e5
exlernLts * indicates deep muscles
 LI
'
---------lstuiuapqe sntt^sire.ri
slulrl]opQ? snpa]
--,/
iorrayo snnbr;qo
;roualur snnbl;qo
rorralue snlerras
laErel
)j3€q.re0aln sal:snur daap selerput *
3r.lj s3i.l3]4.;]! o sailstu
5ur1:cll ;aqlo s;:ie:lpllr lx;l
sl_tJSNfs ^Pr!
sol)snur
1a6reg sale:gpug 1xa1 p;og
^,,,' ,.,''.,'i,,'.'.
-,r, l rL t-l'r!'r,ir
31nUrU-r-Z Af) NOIIVIONNV
lplcrl..l puoses ;lt *
llNt.l_
louuil3og .
-tfnft
E
*A
UN
a&
ex
'soprs L.lcliMs 'spuosas 08
uorll'spuocos iol ploH uorl3s,ilp
0e roqlouE olues oq] ur osro]
fI k rol lpode] rno^ ourueel 'eprs
w
%F"& pue 'xepg @
]q6u eql preMo] .rno^ ourpr
J I
raAO puBu ual Jno^ ot
I LlsEaU peol] rno^
ga8 roAo Ll-.rE gol ;no,{ "1t
pue drll rnotr uo
1? OlllLt\)j3Eq jO 'uc ]il5re:ls
,
* uo,v+ d^^\
^. :^r ri,r .^u/\i veEl
puell }u6u rno,{ rl}r^
& Ourpuels ul6eg @
''=
otoAV iFiSiii x 6i5 ruet
M3&3MJ5 fcils
 sxm€ B€NmS
rl ul $ StanO upright with your
DO IT RIGHT

Keep your torso

.l ry
[t ln
vr
hands resting on your hips.
Bend slowly to the right
straight on.

gI: lr
- sliding your right hand down
I lh,
efy
z3
your thigh at the same
AVOID
tB time, and then return io the
rY u, vertical position.
.tx Bending forward
or backward at
\u,
\ r!t the waist.

/t7
Y
I
k
ry
*x*
II
\/
r
1l _t
Aa
r{r
F
Itt

@ Perform ten
LEVEL repetitions, then
" Beginner switch to the
TIME other side.
s l -!'t'tinule
completlon time

BENEFITS
. Stretches the core

serratus anterior

obliquus interiorl the serratus, oblrque, and

intercostal muscles,

obliquus exterior.

rectus abdomlnis-----
ANNOTATION KEY
i Bold text indicates target
:muscles
; G€y lexi inCicate! other worklng
] musiles
* indicates deep
I muscles

Itt
 sallsnu daap salP)rpur +
ssir;nu
0ur)rom roqio salelrpuJ ila} isr!
sal)snu
106rel sale)!pu! lxal ptoS
f) NOIIVJ-ONNV
'eEUrds rolcero oq]
siq] pro^e plno,.]s uo sr slsEqdue fu€ur]d
oL , ,,^.1 a,-. I
r,!ut9vrv 'd
\' JL.9
1l\a,r i Lr ,r\ :C^ l: - =V=AV I:Y6VI
SNOIICIUISf U
EUidS
ol.ll. lc
p0s?ar3lrl o]^lrliqoLU
spEel *
'u3t3rls oql
s]llfNIE
0r:unl oslol-lno,{ seuri] lle 1e 1q0re4s
eu.r] ucrlolducs 0uriuio; {learsserx= lceq rno^ coo)
elnL.llLlr-z
,iililtl l)tl(l.lir: l lr . oionv '"iiioiCli-oA-"
'OPIS le u-1
f t/!tI
oi.ll o] qclr',':
leuulooE . ueLll 'suolllleaa
tfAft 'sepls ilcllMs u uel Luroled €
spuoses 0e roj ploH 'uol oq] o] osro]
,&
tr
% {
'ls l
le p.lEf.!. :
i
i
I tt ii oloAV
..ro^o pederp ]u6u eLll pue ]]
tB
eul uo puEu llol rno^ daey p
oq] LlilM '6el til6[ eL]] sso]ce
'!a r. l'
I ou} le luoq 0a1 ile|]no{ pue
tsjoi-r'ar..
..,J peqclerls 60l illou rno^ q1r,t,, a
IHCIU 1I O
HfISUIS -IVNIdS O3I\rJE
 emmK& $xYm€YeM
.to DO
6l 1T.R|GHJ. .

tt: S facedcwn with your arms bent, your eibours in, and your
Lie
Keep ycrr arms cicse
palms on ihe ground.
tc your s des.
I
t

k ey_oro
A4
Air excessive ,ipward
s!i Ing,

tt

I
I @ Litt your upper body untii
your arms are at full length.
Complete three repetitions of
I 5 seconds each,
ffi
l
I

LEVEL
* lntern eatiate

TIME
tu
' 45-s-^conc
compleircn time

BENEFITS
n Helps locsen the TAR6€T AR€I\S
sp nal .jornls
Prirnary ernphasis is on the
RESTRICTIONS erector sprnae.
* Those with iou;er.
back prcblems
shculd a';ord this
exercise. qua0ratus
lumoorur

ANNOTATION KEY
Bold text indicates target
muscles
Gfi!r lext lriicaies ciirei uroiiii!
lranlversus
r:rscies
* indicates deep muscles

-E
 ry
sallsnu daap salelrpur +
sSlltnu
sns0uelquau{uas
sal)snu -
la6rel salellpu! lxot plog s|]ouel sdac!q'
AfY NOI-IVJ-ONNV
snsourpuelruos
srle.rolel snlseA\
'srlE qrlorlr snlcEr]
eq] uo sr slseqdlue fueLul]d snurxeu sneill6'
5V3HV &3SUV"'-
s!lp!qllo!l! snlcerl
siullx
]L31"1.1€n.Ci,ll clr-1
JO O0Uer SASt3.l3Ul *
sl-llfNfg
srlrl uoitslduJo!
p'-.lO33S-ll6
:picl; ir!o3-.s 0Z 6
llNt-L
i:riEipgur]o}ul *
lfA:ll
orc,' ,
ffi
{
.
ilii :: : :
IH3]U - :-
'LlcleJls erBi
L tx pue sool Llcluu,s
pu€ spuocas 0i
"ry
'o
I
sdrUoOulJ rno^ qlr,
x otoAV
osolc se ere no{
s
- uEel pue 'pEeq ir"i
rno^ osreH 'e
plrqoq iooj uol rF
3
'uortrsod 0urpuels
xs8 IHEIU 1I
I.I3&3H-15 MNVS IYIEIIOI'II
 AMMUCTOR STR€YCH
E
xB& @ Stand tail with your feet wide apart

@ Bend your nght leg while lcwering

I :M
&v
B

-* &..x-..
xa s
*&i
#*
--..-
your torso io the ground. Rest your
hands on yourthighs while you feel
the deep sketch ;nside the left thigh.

. @ Hold for 30 seconds, relax, and

repeat for another 30 seconds, then
-B
&es switch legs and repeat ihe exercise.
&
k

-i | .:::

DO IT RIGHT
i{;..,a ,.r_r a ia.f ia
& qrt:: t;l| ::t.

AVOID
i l\/i-.:!.rl:-r ::ir:iit I i) ti

ili i:i Ll:rl i:'1.1.

LEVEL

TIME
d i)rr-:-!,! r l! I

i:r:.^1. r) r.i- :'..

lot 3:|iii)itiI tl

BENEFITS

::ariir ra:la-rr:i

obturator externus
Pr mary emphasis is on the
adductor muscles.
adductor magnus

adductor
longus
ir1.!ri( i.irJ.rr.
ANNOTATION KEY

:-.ii:: i-,r^':. Bold text indicates target

muscles
Gray lexi iid.3le: cther wcikif :lrrii:ixj ii;l-r1.r ...
fl
a:uscies
* indicates deep muscles

semimenrbranosus
 €a
sJl)snu doap solPlrpur +
sal);lltrl
Suilrom raqic salerpNr ixal l?r!
sallsnu
laorPl sale)lpu! lxol plog
j snuoues'
N9l]Vro-NNV
^r) I
I
*snaulllad
i
I
's.roxol] d Ll i *sn)elll
I
eq] uo si srsEqdLue fueLU-]d I
!
5V3HY &3$&\l"i- I *seosdog;1
lsrpA\ oq1 le /
puoq puE s30u)l tI
oq] llrl o1
^lrlrqE
rno^ sosEoj3ul e
ou-r1

sl_HlNf E
uc[3ldu]03

%
SinurLLr-z :ploi..l
pllc3eS Q{l o
3hilJ_
{
loL_tiJtoaE . 'soel qclll s ueL]]
lfAfl
'spuocos 0e JoL{}ouB roJ leedol pue
'xeloi 'spuoses 08 roj ploH ']eu )i3Eq
rno^ pue lno ]soqc rnol 6utdeo)j allllM
rA 'u[.]]rM qc]6-r]s deep e our;eei 'q6tq1
+Ll6u rno^ o] ltloroM ino^ UqS @
;
ry'
(
w
'esrcrox
uaql 's
'Lla L.ll lu0r] jno^ pue'x
0r;ute'l1s,{ o,nrssecx;
5
'riLL
u19r llna.K
lv, \
q6lil] $
oronv
L]6rLll rnod 0] uMop a -: - leo] no.
-
.rno^ }
uol rno^ lol pLre '6ei --a
';oddns-]o1 0uuemot
,,,.,, .,[ ,. ,./, ( ]^1. n
uo pu€u 1r]0u rnol e:: :
trc/\r/\lJrtrtl
oall)t 1uo], incl doe) ]o luo]j ur lueq oer .-a- I
, ulr^{ 0ol uol jnoi uc :-- c j uede eF
r-
LHStu J oo t*___
Hfrfurs uoxSlJ dlH
 Ft-Ft-Fl^, li- I-ar .ErFFL.?-FFt.
!-l r-ttrlr- r I r F
r
-a- - -F
-r

DO IT RIGHT
I:' @ Lie on your back with your left leg
r; rffi bent and your right ankle crossecl
Xw over ycur left knee. Use your hands
to grab the back o{ the left thigh,
close to the knee, and gently pull it
g s AVOID
tou,rard your right shoulder
i lai.rsi;r.,/ar \; al tililal
atf r i'rr ::li:-llIr trrl
t lit rlii:

-*I
(
w,
I
&

the

LEVEL

TIME
-:a --.^.^n-l
:--.:-1, i-l

BENEFITS
-i,.,
1^

I
arli rla:ri ,rira l'r')

Pr mary emphasis rs on the

gluteal muscles and hips.

ANNOTATION KEY
Bold text indicates target
muscles
Glar' reu irC c;i:s ctt er wir i

* indicates deep muscles

 5e
sallsnu daap salelrpur {
!Jl)5nLU
jDr-li0 iale)!pu ixe:I,{p;}
!fin
*st.t0u
sallsnu
snleJpe
lo6rel salP)!pur lxat ploS
Af) NOI.LVIONNV snuitxE
*sulro+r.
*snlpe!
'eeurds .ro]3e]o
*snlut u Il
or-l] uo sr slsEqdu]e ATELUUd
aeulds.i
6V3HV I.3SUV}
'3Sra-texo
a:r r; r r1.r r 1 i)L ,: a
<r rLa na ral !a-_a:
.ro/,Aoi u]/.n esolj e
sNou_Srursf u
olqrxe! 3! cjs
-li iJ,', L iL! : J lrF t
sJlfNl8 {
:,1 l r ,'r _.,1 .r
8]nlrur-z rll c!
p|lOiOS 0e e
f t/!tI
tfAft 'SePlS lflLllS J-:-. i
'spuoies c8 -ia- :- -
Stlrnoi lsor, :-
eu] lrluir sprs .
L:
se3!> .rnor ' ,
w
'aprs .rro.{ ssc-raE
trL .- ., .-.,. ,...r A ,.,,^. 6ur11
& I
I LJ 0lo^v
t
g
'preMlno popuaye su
lsr.r l?6? 1€l] p3;^s3.]d
. .i1-.. pue oloue oor6op-06 E
I ^-^
1r.!,
-^.:t, ,to/ I.
t- sOol rno^ ulrl >iceq ..rno^ ur
tHctu J oo l-H
HfIfHIS UVEWN]
ZE
{
'ue rin?l i,llrAl\ 3s i];,.
+0 LUro, srLli L{rsorCde plnoqs uotsuauad,{q ;o aseastfl lPlnlsEAOi
r"llr,\{ as0Ljl"serLre}sunlr!l aLl.le"l}x} Lll lPie} *4fi1fi pln0) -iipajc
fiurp1*r1 pup 'arnssa:d poolq asiu.; ,{1}ur::tgtufits upl esll:axa l!it?}s asn
'slular.Lxosr 6uunp L{}parq rnol{ p;oq }0u 0C '}ul0f aL{} }p }ua
elqrsrA cr.i sr *rBLjl pue'a0urql 10u sa*p ilasn allsnu aqltro qtSua
'sasniaxe aql fiuun6 'BACIru
10u pln{rLls LplqAA'autds 01.{} eslliqels
sr asniaxa 3risls *e u0tpun; {:aul.;tl 3L{l'pl*Ll st *"irt}s00 siil
lrlpls paiaprsuo) aq usl sasilJaxa fiurrq:1*"r15 'as:lexe lii?1s ic a
ue sr lltsA alqpAo{xilr up u0 fiurqsn6 's}uto[ 0L]] ]0 ]uau;anelu 6ur,
lncl;rtA,1 s,ltfqRtiictlexe,{ltea;6'sii.,;ia#0si
+:,vYf,, t.
sp u,{q,cu>l csi?'3s;);0XE
-
i
I
%ffiffi$ffiffi3ffiffiKffi mffiawJ. i
I
I
I
{
i
!
I
I
I
I
I
I
I
!
t
 mxNffi $Y&mXtXTY -)

DO IT RIGHT
&s
&*"$ Keep your torso both I

I straight
erect and
e& the
on throuEhout
:

TI exercise.
Y i

AZ
H.
w
\., ffi
i
I

Slouching your
&s I shoulders. i
I I
l
&J
tE @ Begin in a standing
position with Your left
foot on a foam block
w and your right leg
bent at a 90-degree
angle. Hold your arms
fully extended at 90
degrees to your bodY,
parallel to the ground
@ Hold for
30 seconds,
repeat, and
then switch
LEVEL
sides.
'interrneor:rte
TMOBIFIEAT!OT\I
TIME To push
' 2 n'rnute yourself a
ccrrptelicn trrne
little harder,
BENEFITS try performing
6 Helps siabtltse ihe this exercise
body as a whole with your eyes
RESTRICTIONS
closed.
. Thcse rlrih cwer- i
ilack cfoDlerns
should avltc this
ererctse. li

T;&XG€T &R€&5
Pr irarti el'llhas s ls !!
th' -a s' i-
-lt'-r:l
'tb"rIr
::11-C a !S

ANNOTATION KEY
Bold text indicates target
muscles
Gra,\, text lnditates oiher workirg
nirscles
* indicates deep muscles

-,1
 6A 5d l\ * ,:.
.i j14,,,,.. ,: I : ,
iaqurds snprrillnLu
]a6re} sa]:: :
A=i ,
;aeurds rolcele
srlcrolced
-:o{eu
s[_]i pro^]? plncus
sureiqo.tc }l3€a.l

p
#..t:jE
F?*rE
-trrl/\L: !1r / crULtt r
r;':€
SNOII.CIUISSU t' :.4
,;E 'sie p
eloqlr! 3 se
^ilcc
eul 3srlr..l?is sdleH ,
st_llf N38 oloAV
oLl..lil irci.iolcir.ror
OrIa]ii.il- i I
SIAII
OiElpOtL.iS]i-1 e
llAll rlcll,v
pue
s puo
lo] p
,?
'saul1 0 L
leedeg plor.l pue
'olq?uoluros sr se Je]
se )ireq ueol 'peserq
sleuruopqe rnoA
U
0urdoo) a1L1M @
w
tt
'po13er1Lio3 'sdrLl rno^ uo spueLl -
slELrLuopqE pu€ JnoI qirM uoilrsod
:lsl): t!t(tn |3d!
k 6urouers E ur ui6err lO
.--...
J-HetH l_t oo
exmx5NStxS BNtmNVrs
 STANBING ABDOMINAL MRACIIUG

DO IT RIGHT AVOID

L- :)r r - .ii ril ::Lr::l

:cf0rn n! 1lo
tl Stari wiih extrar sa at al
e xcasa trr sae ei,l.
your legs
sliEhtly apart
I: and your arrns
folCed in front
of you.

L
*.- ?I HOCK VOI]T
pelvis forwaid
s slightly and
then backward,
holding for three
repetitions of
5-second counts.

LEVEL

TIME
* l5 secor"rc
cl:nriettor-t I iilr-:

BENEFITS
r lj-.llS OoSOI: t:e

RESTRICTIONS
y;ill 3,lc: abdom na s ard ower bar:k
" l'il{-r:j-+
-:l I

Sirar a l\.'Cid li)lS

exeia se.

rectus abdominis

transversus abdominisl

ANNOTATION KEY
Bold text indicates target
muscles
I
erector spinael Ci:y t€rt iii aila! rllrer ir,,cikrq
ntLsa zs

qluteus mininusi " indicales Ceep muscles

giuteus mediusi--

olut-"r.rs rfiaxiriir!
30
 IE
;aBurds ropara
;srururopqe
snsroAsuell

ffi ft? , ..4

I
I
srurrxopqe snl)aJ I
'3St3lex3
Cr' r1 nra.At alan. Le
suroiqcrci I3Eq
teMol UllM ssoill *
sNoH-ctHLsf u

J
sallsnu doap salelrpur +
slllsnlr]
1..^^ irir}oli r;qio sale:rpu
,ul
^,,.,^ tu /\1 u ru
sallsnu
p6sr?a]cur oi sp€al a
lafuet salo!pu! lxal ploS
sfHfNfa AfY NOI.LVJ-ONNV
'slunoc puoces-g
eLUr] uor]sldLLrcJ
3]nurllr z Io suorlrlodoi o^l]
.Ptuu Puu-er-u. r .roi oprs 01 eprs puE
f tAII >lceq oi ]uori osro]
eL-r ds 3.ll dn Dilraerl rno^ )$or
leuulooE uo s s sEL.ldLUo,{JELUt.td ^lluoo
'sleurLuopqe oq]
tfAft' -T
5V3HV.L39HY-!- 0urlcerluoc ollLlM @
,S}U
rfr

ffi
Q? 4.. 2,
oa.l
'p
TII
,. .' .
.__-_:L
oroAV
k *4;.ft
f :i, .-,- r
3ltrrl^r !r r. :
'sLl6rq]..rncI
..1 flJ,l,<'rr s1,:e: I-HEIU II OC
r'.Ol Li]:,&. i,e0 'pa€
ol
J:III ]YNfd GfIVfS
 eM&xK p&sxe
r&
DO IT RIGHT
iur starl 0y
tn slanding in I contracted throughout I

an upright ;ha avarnion

position.

AVOID

/vorcr :rcl. rrg ycrr

v llaak excess valy.

L3
*

@ Raise your arms over

your head, bend your knees,
and exiend your upper body
forward to an approximately
45-degree angle.

completrcn ttn e

BENEFITS
. Helps stabilise the
body as a whole

RESTRICTIONS
o Those with lor,ryer-
back problems
should avoid this
exercrse.

$ Keep your feet f{at,

and push through
your heels. Hold for
30-60 seconds.
EE
'SP
roi plo
snsouelquauluas
Ll0n ol
']elj ]ee] l
suoual sda)rq
.roualue srlerqrl
snsourpualtulas
suouar snl)at
.\ \ .srleralE i- -:.
Snuci.rPs.
r0llnppe.
rsr uru0pqe
snSlaAsuP.il -\
srulu]0pqe snp3]
ltl..llerq sdot!q
Iq)erq
sda)ul
rorralsod LLrnl.Jr6i[i
snaprollap
YI \
\'-=-
IT
Itt
sallsnu daap salelrpur
"
:ailsnu
0ur1:om :aqlc salr: pu 1xe1 ie;g
sal)snu
L 1e6re1 sele:tpul yal p;og
an
A:IY NOIIVIONNV
 HANM-T&-TO€ L'FT
DO IT RIGHT

Keep your hips

@ Stand with straight on and
your right hand on squared up.
your hip and your
weight shifted to
the right foot. AVOID

I
?, Harse your rerr
knee toward your
{
chest, and take hold
of your left foot with
your left hand.

$ 2 mrnrte
,i :lL:r I i : i:rl MOD!FICAf,ION

,1r..'. r c

RESTRICTIONS
* Those w',1 loi.ver

sitiir l:lli)riI Iitis

exerc s3.

$ Extend the left leg

oui in front of you,
keeping hold of the
toes with your f ingers
Fcr- a har'.lar-caallerge, a.iC Maintain the position
th s slep belore lowerrrg for i0 seconds,
ltour icg. Swtr':g 1:or-:t i-oli and then lower the
leg cul 1C) lhe sile , siril leg. Perforrn five
hoidlnq y0i-ri t,Jes. lli'eatre repetitions per Ieg.
sieaCiiy, arij roid icr ai]r.-rri
5 seocnds,
5E
rorratue s!lErq!l
*srroruol snlerpPnb
snu,xgur snelnli snal0s
+s[uJIrlJrd
*lollscns snliouaa s!lelpou snlse^
uol
*snrpau snslnl6 s-rel
snlerp€nb- o
*uinr0qi.r.rnl sr.r0ual snlcel
0e
xsr I rcer6.
sal)snu
la6rel salEl!pul ua} ploS sn6uol rolcnppe.
.,\.f) NOt.LVtONNV
snsourpu0uuas,
'sii;l p!E :lLIjil,-lol-cE
-tll l]o -i srsr]-lcll3 A.rEtlr,rd
s nso u er q ueu ues. !
5V3UV 139HVI
s!roual sd03!q
s!relueld
sn!ueuco.rlse6
tl
ii
-. -: i
5rtruui l
.; ltii' j''; I
j|}!u]|.!]
l
stiit Ii'eii jil
)
l 1,,,::.1' .,.i:'':jll
!-
 I

SxYY',Xruffi m&L&rue&

9t P9-IIE19II AVOID
-.
@ Sit on a Swiss Keep your core Sicr';clrng fcrward
TTI ball, with your hands
ccntracted,
resting on the ball at
tt your sides.

?, haise your ngnr reg

parailel to the ground,
g
and hoid for 5 seconds
.g

f--------

LEVEL
'Begint-or
$ Repeat with the
TIME left leg. Perform five
compleiron iin e
repetitions per leg.

BENEFITS
r i_]c rq qrranrihrn
. .,, . i -[
^^ t .
. .r. . : t i . . .

abdcminals

RESTRICTIONS
. Those with lcwer
'
,: t n.rl 'l:n rc
should avold this
exerclse.

(
@
 t'y
g
:ia
ii
n
1
*srlPtpou snlse^
srlerolel snlseA
srlourol snlcal
*snrpauralur snlseA
,/
,/
/,/
xsrurruopqe snsra^sueil /
, : .i,,:i
.
sru[uopqe snlcel
ssllsnu daap solelrpur +
sa-lal ri-rEl-f.r a,rrri LUar-l
sailsnu
al:)ilrls,cSE i l]1,,,r 3 1:Ir IL il-rIlillj
sal)snu SLtt .ro s s SEllaliil ELL'rd
la6rPl sole)rpu! Ixal plog
AfY NOIIVIONNV
5V3HV J3$UV"!-
I
8-
*
THTGh! ROC!{.tsACK

T @ Begin in a
kneeling position,
with a straight
back and your
arms at youl' sides
DO IT RIGHT

Vai,rlan a slrai!ftt
i ia',xriir yolti icf.:lil.

AVOID

I aai'r lc baa( lai) lall

I
I

I
i
I
g- I

ffi Lcart L:ai-,<

'..rririr kccping
ycL;r-boclii;i: a
stnrglri !irle erra
yc,;r abconlilai-..
a. ir raclg ai
L .

t
I

I
S /iniie sirll
l
I lri,rlrirg back,
LEVEL !

6 Ai.i\.ritta-il
llox yoLrr-gttlc
iilli:rcles, tltgf
l
TIME Slilwiy t'eli..l"il
a -l
-r;llltii; :
ic iIe slrrlr|!
acii'! at i--,!r 1 ira : L.asiliar!r. Ccrl!rl:
$
BENEFITS 1C repe'riiicrrs.
, i't I l.rprc\.,a
:jila.lLri-'l l l3l : i )l,l
lilq.r sii.ir!il'l

RESTRICTIONS
-Ilcii-. w li ic!'/a:-
"
lact< i--.r-i:I cltLt
slrairli.l av{) r.-l llr s
exe'trsi:.

5E'

l
 srJelpou snlssA
s!lprelpl snlsP^
suou!a, sdasrq
'si.a
snu6eur jol3nppE
:: a:Lra
)a _.
snurx€u snalnlS
i
;sru!lxopqe snsJe^srt
-a-
s!ulluopqe snlcer -4.
ttt
I sallsnu daap salp)rpur +
!tt sallsrlI
l-ruE s !J lt,!p: . ,
6ur1:cr raqio salaliprri lrJl r(pil
sal)snu ,q srsE,]cLr.: :
la6iel salerpul lxal plog
swSxv _,-39HY_
A3Y NOIIVIONNV
 pt&rdK
:a Do.!rRJg!-lr
ul .
fitr[
1il & Position yourself on ail fours, then plant
K-^ep ycur abccmiral

ln your forearms on the floor parallel to one

nuscles li!ht ard
taI
K

&*$
#
another, with 90-degree bends at the el bows
ycur bo.Jy in a
srraight !ine.
I
:I!
LI.J
v . avolo,-.
iiridging toc high,
.

&&$ s{lce this can take

I the u/cl'king
IT siress
MJSCIES.
ofJ

t
rl
a
rA
ul

yoLlr
@ Raise your knees off the ground, and lengthen
legs until they are in line with your body Hold for 30
seconds (building up io 1 20 teconds) '

l
M*+:

LEVEL
" BeElnnel tc
intermedtate

TIME
' Beginner:
3C-seconC
conrpletion time;
lntermediaie:
2-minuie
cornpleticn t rne

BENEFITS
e lncreases ihe abllity g astroc n emtus
to supporl your
cwn irody weight I
RESTBICTIONS ticialis anlertor
* Pregnanl vlomen.
thcuEh nct T-qRffi€Y I\K€p.S pe r0neu s
restricted, shouiC
exercrse caution pf:tts:: ,:l al
Pt TT,aTi, al-f
;... -eair.3 abrll'.t r- -r alC
when per{crrning
the Piank. er,.atai -:p ltat-.

lrotruu

4CI

L.
 unro}6rp.roxsll
sn3 p rolla p
/r,q3erq sd93u]
/ y:oualsod snaprotlop
srlaralel snls
Iq3 erq
Gi-.'i,:rl@!
&
sntui
snlerpenl:
l0r.ralu3
snlei.ias
I ,rnrolotp
.r osu alxa *sruru0pq e
snsl aAsuel:i
*eeurds tolcare
s!u!uopqe
snlce.r
rqserq sde3ul
r0,telup
snleJias
rn
{snlEurcsEl}ul
, ,,rl
t8 '(elrsodd o)
Y
z dels LllrM onutluoc
uoql'srno+ lle uo ,r iA i, ..-,- :
uoLlM surr€ rno^
^lln,
pualxe'sLUJ€aiol OIOA
lno^ uo Durlsa;}c
psolsul osraroxo
&Nd .OUII
0urDuelleqc 4:cu,I e \.
m e ur ,{p
7-, srerlo luEuEA slu! n,,o. rAr:
€s PUL +9u + !
?u[!opq€ -1n
E
I l
i{Ol-LVf =
: il
 sxm€ pu&ruK
DO IT RIGHT
$ Lie cn your right side with I Push evenly from
your legs straight and parallel : both your forearm
to one another. I and hips,

@ Bend your right arm to a

9C-degree angle with your
knuckles facing forward. Rest
your left arm along your left hip

IG

LEVEL
. Advanced
@ Push through your right
forearm while raising your
TIME
* 2-rnrnute hips off the ground until your
compietrcn time body is one straight line.
BENEFITS
. lncreases isometric @ Hold for 30 seconds
strengih for trunk (working up to 1 full minute),
siabiiisaticn then switch to your left side
and repeat the exercise.
RESTRICTIONS
e Sufferers cf chronlc
lower-bacx pain
shculd be caurious
when atiempting
this exerclse.
cv
snruauJorlse6 sn0u0l Jolsnpp€
0elel 0erssel rosu0l
sn ulalxa
snnbrlq0
ilqrerq
sd srlq
lrqssiq
sdsJu] .
srlerpsu snlseA
'il-rLrl ill sal)5nu daap sale)ipul +
[],1 :DL r a.lar rirr!l1..-: sallSfL.ll
:l -t t rL-)floal sl':.-i:,rsi.Ell i.ll 5r!).roM raqic $at€r pur ]xat,{'?j,
LrO :l S,iEi,li-r,-|-. rt:llL, l{:l sal)snu
1a6re1 sa1er1pu1 1xa1 plog
sw3H\l:3s&!w"i- Af) NOIfVIONNV
flt
w
tt
otoAV
&
t :
.:
Efr _tctH 1l
smffi$wY pt&&wK

wt

@ Sit with your legs extended _ ,o qr Cjeni

in f ront of you and your arms i,1,',r,
\'!l- \,^1 ,/ U!'
)'Js
iLir.i.
"".

directly behind you, with your eleiiated {or lle

da
I cr-rralron cf the
fingers poiniing straight ahead
E exerclse,

AVOID
,l:ir r::r-l,i-(
sloirci fiac<warC.

,r-

IE
@ Push through your Paims {f,t
and raise your hips and
glutes oif the ground until ry
your body forms a straight
line from the shoulders down

LEVEL
u lntermedrate

TIME
* lrnrnute
completion tin'e

BENEFITS
. lncreases the abiilty
to supco{ youi-
ovun boCy weight

RESTRICTIONS
o Those vvrth lcv,/er-
back problems @ Raise one leg and hold f or
shculd avorc this 30 seconds, then switch legs.
exercise.
 i
:
!
snurxeur snalnl6 suourol sdeclq
r rqcerq
sdacul
*snulalur
sn n bllq0
Irqserq
sdec!q
\\
'\\
snulalxa
sn n br;qo \\ \
sElel "" "")
s!u[uopqe josua] *sruru0pqe
snlSo.r ana,,antrrrr
srlPrpaul snlsE
sal:snu daop saie)rpur +
srleralel snls
0ri;irm:aq1c irl::tpr 1x:1 1:r3
sallsnu
1a6reg salerrpul 1xa1 p;og
+snrpaulJalur
A3Y NOIIVIONNV
L-
t& E!-
& ':r',lil )-l'! I ll tl
*
x&
:'Ltr, t.t...,rpalt sa]-.:) :ralait il
N 's! .)},alr salEl rpE.lll
'aiii ris-.[jr] sala a -ql
ua sL s -l!!ld!-. fuLlllr,,d
%v*e*w "it*s*v",-
&
t
I IT
 P&-ANK MMLt-MOWN

DO IT RIGHT
S From
Dos itio n Keep yorr bcc_r'
siraigi-t !1/iteir I r
Piairii irasr:ior'.

AVOID

Ljlcp rll-t i1r ,-r''

srirce ills car sl .
iho lower back

t
!

r-'

@ Walk your hands away frcm your

feet uniil you have reached a PIank
position on your toes.

LEVEL
& :ie rit realaia:

TIME S Crl.-: ),,a1 are i. iha Pl:rnrr

a ..
6 i !riaLrie .i r
iri;'t'i]i-.i iir irlt i1:

#
BENEFITS
a n.: !,s :tieriillt,.f $ loltl ior 1C sei,oi;ij:-:. tia:r walk
ard :ririi se ira
,.,,aL.ri frairrjs baci ll )io".ri'iael ait/.j
.lPral ijaijt
: -: c,;.'

RESTRICTIONS
a Thoiia wrlr iriinal

E
wr-r:l ilcl; ltiy l)|'
:itr.ril ae i !a l.
siri-:ii ai a\.,o d lir s

-a
-
5
w
4h g];'*
ZV
,'SlielLlSeJ0
unr0lr6tp i0x3l+
r0ualue srlslqti
sna u0] o d
!!qoerq sdecrq
.roieu salal €elel aerssei J0sual
roualu e
snl9llas
sri0uial snlJa.t
snapr0]lap
srler0lel snlseA
snurxPu snalnl6
sn sproq u0L.ll
rsrop snutsstlel
+snuJslur snnbrlqo snlsrp enb
{- sallsnu.r daap ssleltput +
s u LUopqE snlce] puE
'sdocul'sdocrq'siEjolced Sali:ru 'spuELl JnoI ,o C'::,,
5ur1;cm ;aqlc :a1e:rpu txai,{91,
ou] uo pelueld su..leoro+
sallsnu
]a6lel sale)!pu! lxal ploS ,{q rorsea op?u-t eq uec
Afy NotIVl_oNNV
\____-"-_ /i
lJt
Itt
*srurruopq e
\
UI snsJoAsu El]
la
L-.,
t^/ 'srulluopqe snlcal
'>lceq -r3
*, - ?]ls u€c s
*srl erLtr 3 elqos el0 3 'i ol ool
\t
roleu stleiolced
br'
*ry
!E srlerotcad 'uo[isa:
: _- lli ueu.ri
tE (aan
P-9 ) --
snrzgd eil
IA [\OIlVfl= ]
IJI lH0tu 1l
 .A
w8 DO IT RIGHT
xxg
Keep your lower
O Sland against a wall. pressed against
Then, while leaning against wall at all times.
&&
ii, take a step forward with
both feet, and push your
III
lower back into the wall. AVOID

I :lLrlr | /
ry .' l- -i j

xs
v
t
*-
.x

Sp Slide down the wall, as if

performing a squat, until your
thighs are roughly parallel to the
ground. Raise your arms so they
are also parallel to the ground,
and hold the pose for 60 seconds
LEVEL
Complete five repetitions.
v | [t]l i,tu i u

TIME
s 5-n-rinute
^- i:-^
-- ^-t^^ r,:rrr
ru,l.rs:r!,r

BENEFITS
" Strengtnens the
lcrrver body

RESTRICTIONS
a -hnrc rr:irl, Lncs
pain sroulcl avord
thrs erercrse.

40
 roualuE srlerqrl srsnlleq ioxal+
snruau sorlse0 - S,3 n il3tr .l CS rlAix -'
_.-- $nsLrol LUnrolrSrp r0suau3
*snrpeurolu! snlseA
s!lPIolel snlsen .r'jlr0tralsod
*srurtuopqe snsra^sueil
--"-t'-
snuJalxa snnbr;qo
/
sallsnu dasp salelrpur +
:ip!ru.!
lr:>i.rcrr reqlo sale;rirur ixll {:r}
sallsnul
lo6rPl salP)!pu! lxal ploS
s!u!lxopqe snlca.l
AfY NOIIVJ-ONNV
- sllelpau snlse^ l
-- _- ..Sillrel0 i
srloruol snlca.r
sn6uol r0l3nppe
sn u0u es
YI
erlr
-"-*sn3
;s eosd0rl!
snsouelqueurues
snsourpualrues
Y
sdaclq
s-Drr-r1s,"r.leq pre
snusPur r0l3nppe
r
 &&JAmRWp€m

Nlaintain a flat back Using any jerky

lt-
L*- -)
throughout the I

i..-,-.
movements.

-.- -----
- --^.-
-.--j

@ Posilion yourself on all

fours, with your hands and
feet shoulder-width apart.

t*
U
I

LEVEL
u Bte ller
TIME
. 3-minute
ccirpleiion tirne
@ Fully extend your left leg behind
you while straightening the right arm
BENEFITS
. l-.leips develop out in f ront. Hold for 30 seconds, t
the c0-e return to the starting posiiion on all
fours. Repeat the exercise, then s
RESTBICTIONS
to the other leg and arm for two
repet it ion s.

ts-_
[5
xsrullll0 pq E
snslaAsupJl
srurui0pqe
snlcai
snl]uol r013nppe
snu6eu Iolcnppe
,.,,4 ,l:
sut LIa] sn136r
I s na illj1t4 0
*snuielu
snnbr lqo
srrorual sdeclq I :: -
eplrl 3el3se+.i{lsua}
snurxEu snslnli
*snrp9r.r snalnl0
sal:snu daep salpllput ! .
li:.)::rri ; r,r ,, 1r.-
bi )r::l ,rL 1l !;lft iir lr;tl r,t l
llO Sl :-;SEL1.. '
sallsnu
1e6Leg sale:1put ya1 p;og
5V3UV I39Er-
Af) NOI.LVIONNV
'iatrsodcio)
i ljnlSl rl i/.\
3 n U I ] !l
O'J :-l 3 ] L.l
'(1'7 e0ed
or']s) Lla llsaal
lueli por]lpou..l
€ r.ll 3 Llrfl ss a
tsrl,i ]lir3l+1 P
L* O.lClll SSiarOXO
srul ol€r,11 o,L
& Notlvf tJl€c,',
 AB5
DO IT RIGHT
il
Keep your back flat at i1 Drol
I
all times. i i bacl
I
,1 I

i
I, lL
rt r

3&

p @ Begin positioned on your toes, 4

with your elbows and forearms on
top o{ a Swiss ball.

LEVEL
. Advanced

TIME
" 60 seccncr
completion t me

BENEFITS
n Will irnprove core
strenEtn and
stability

RESTRICTIONS
. Those with lower-
back probiems
@ Keep your body in a straight
should avoid this
line, and hold for 30-60 seconds.
i
exercise. I

1
a
5e
CJ
j
{
.,.-/ silercer idreS icxail
-
+aeurds rolco,ro
.- s!le!pEr rdre 3 r0sug],xa
5t."EU:U5r',t:Ui
t
su0ru0l snlcal
sil€ralel rnlsEA
selel as!l5El.r0sual --
+snurolur snnbrlqo
snuralxa snnbrlqo
-t :Y "''e
I
rslop snurssrlel
I
I
roleu sa.ral
I
Joualsod
snr:ad s"r1
snapr0llap
ral)snu daep r3lelrpu *
irrll 3,! t-- 5n l!lrrl
!t !)
!Ll rll!lii lailiil !ij flil)ir lllrl ha.
3l,l 1,0 :l rl SELiallila ,lll]L1'] iJ
saPsn;
, ]aErel salP)!pur lxal plog
AfY NOI.LVj.ONNV
5WI55 BALL 5IT TO BK'E}6€
DO IT RIGHT AVOID
@ Sit upright on the i eal i;i-ri',r s crly", Aiiov.r !'rt ilc ball i.l
Swiss ball, with your feel l^.r iii aalliOl.
ir,)
wp flat on the floor and your aird crir::ie i.ri:iie
hands resting on your cairia:lailt!.
knees or thighs.

@ Extend your arms

in f ront of you, and
slowly step forward
L,,
while leaning back on
tr..-; the ball, allowing it to
roll up your spine.
e

Y
{
i
1
t:
+
s
"-r'

LEVEL
e arr.jiitt-.i-1i?tal

@ Waik your feet

TIME forlvard, so ihat the
* lll 3eCt-r1i,l
l)onrp ai i)l ita
l. ball continues tc
roll up your spine,
BENEFITS sim u ltaneously
a 111;q1j333 ;;_;ti:,ti
extending your
exii:itsicr .]-r,i
sl ialii aS.! | I |ll-la!-
arms back and
ilaa{ ,r'a ail:l #:.'1 over your head.
ff:
El
RESTRICTIONS
.i,llr
" l-rosi: 1l,l,,c 7
i-ltan a,a{)itl{iirIJ
Sl'Or,lii al,i.r,..,1 ll-l: ,cf-:
*"
{F}rrr
S i:c i lac:'rirtrl 'y'cr.tl .a.al :
aia oa ilre iicor', wtii 'it)\)i a''
3 igtii,v L-oit. 3.irC iire !l3itk:
',;or-rr leac resis aEatirst tite
Hcld tlrrs Di-rce e.l ilcsii ofl i:
secoircis, elcii'rg rn al erlra.

& To i.e aasa iite sirelcll , iti

yrr:r f:eao iicrn ih-. llali, ai'.
ller slcwiy v!'al( lja.kwai-al .

tire stariln! pos lror.

 srlerpau snaprollop srleiper
rdre:;oxei1 u+ Pru,
puE'l
u1l 'Ll
'o le Llx e
j]ol uoi:
]o )ce(
-rLU.l€ lnC
spusl
)rourur srleropad
ro[eu sr;eropad
sri?.relel sniseA
loualue
aelel oeDsel snlPJras
snu,la1xa snnbtlqo
,:
sallsnu dsap salelrpur +
sallsfrr
llJi)ircri r;qiO lolrlrpri lxJL ilrD
iltl llo Sl r- .-!:
sal)snu
rsrop snurssrlel ta6rel sale)lpu! lxal plog
SVBHV l.fl =
i ,,.=) NotrvroNNv l
srlr?rcaur sl.isPA
5U0lli3] 5n])Ar
*snrpaLrljalui snlspA
*seosdotlt
+srurLucpqe snsra^suPrl
-snu_t L_
*snu'lalur snnbr;qo
t-:
SrurLU0pqe rnllal
 IIL ltr t th r-rE
lr{!,JII lfnl:

@ Begin on your back with

your legs bent, your feet flat
w
on the ground, and your arms
extended on the f loor, parallel
to your body.

DO IT RIGHT __ _,"AYqF*."," .__--

;,,-i r. i^ Overextending your
l.eels, rc,.t y],ri,i tres, abdomrnals past your
thighs 1n the finished
LEVEL position.
s BeEtnner

TIME
u grj-seccnC
@ Push tnrolrgh your heels w
L',Jriu:jt!u. lL[i:j raising your pelvis until your
torso is aligneC with your thig
BENEFITS
c ln-rrre:c (ifpr !,illl Hold for 30 seconds, ihen lov
ln Aluies anC yoiJrself back down. Perform
harnstr'rnES three repetitions.
RESTRICTIONS
6 Trose wttn lo!v-.f-
lla.k prcbler.s
shculC avorC this
exercise .
 rsr0p snLuissllPl
ilqlelq sdalL]
rleipsur !n3pr0113p
xsnrpau snalnl6
f,
Hil
i /
*snuralur snnbrl{lo
stulf.Lopqe snl)e)
//- ----
snuralxa snnilrlqo
I5lUlU-lOPqS 5n!..l3hSt-19]1
sr.rcmSj snp0l
+snururu snalnl6
\
;slel aeDse] roruai srlBrolel snlse^
'sel3snLU
r- sallsnu dasp salelrpur {
i sel:lu 61 4sueq plre o]n 6 eq]
[r,1,c*,.qto t.1.r,pr, y*.i {e.,9
i L
I saq:snu
, la6rel salolpul lxal plog
AfY NOI.LVIONNV
isnip;u.r.r31ili tnllPA
II
n
ttt
 SXNGL€*L€ffi 6L[JY€ BRXM6€
lm
AVOID
-:,.9,9-:!.T8,!9$'
Keep your back
pressed to the 0l 0r s{fa niil!
ground. ihe Knee.

&

@ Begin on your back with

tta your legs bent, your feet
flat on the ground, and
your arms extended along
I VOUT SidES.

:a

LEVEL @ Raise your left fool off

. l.t...xr._lirl: the flcor, keeping your
knee b,ent at a 90-degree
TIME
angle, until your thigh is
nnn rnlct:n,r lirrrr perpendicular to your torso

BENEFITS
. lncreases strength @ Push through your
right heel while raising
in glutes anc
h:rrelriir' c your pelvis until your
torso is aligneC with the
RESTRICTIONS pianted thigh. Hold f or
t lhcse wrth lovrer-
30 seconds, repeat,
back prob erns
^A^,
>t
l^ d\utu
t.ruiu ...,-.,^ +r-,^
i ii>
and then switch legs.
exercise.

q
:
65
,*r-*fi tcquri sile.rpelb
xsnlpour
snalnl6
snurlxeu
snalnl6
at;?l aEtii;el lcsl-131
- .ttr",
s!r.riixopqe snlr$l'-' ,tt ,/ ,/
srfrr.r-r3!xa siinllll{j! --
/
-
snarirlroal
sns00l iol3nppB
.,.sratc011i'
g.l]
+siull.,]J0pq8 sfl s.]aAsu
s!.roual sda)!q
I
*snlpaulalul snlseA
sallsnu daap sat?)lpul *
tu,)i. !.i\ rJrla !;]irll!ii lxll,\el1
sal)snul
la6tel sale)rpu! ual plog
fY NOI-LVTONNV
suotllal sc:: :
s'.'lsnLtl
0url.riueq plu clr- rl eql
|]ar sl srn-L'qdLLj-. l'lll.-uud
svSuv .!"39HYJ
r':
L..".:
s
 puSH-L'p H0tm
EA
&II . oo ir'nieri AVOID
lil
lr Keeo your chest anC
.

3r i.lgrg ii{r tlriit,

t! abdorrinar mltscies :
sr^,:c 'liris aai:.r rakir
t!
actrve. . siritits alj 1l re rrlr|<iair
i'lr:SCbS.
:Y

\al
7't l
{$ Start lacedown on your tiptoes and palms.
lg Your hands should be parallel to one another and
just beyond shoulder-width apart, as if you were
tt
w
about to perform a push-up.
a

&
t
ia
tr
i

i
I

@ naise your knees and chest, and

extend your legs. Remain suspended
LEVEL
in this bottom push-up position for 30
. Ad'rancec.l seconds (building up to 120 seconds).

TIME
. 2-rninute
coi'rpletion iime

BENEFITS
' to suppor-t ycur
lrci"eases the ability

own b,cdy vveignt

RESTRICTIONS
. lhCSe r,a;ith lOrrrer
l-.,;r.-,3i11*,1
shculd avolc this
erercise.
tibialis anterior
MODIFICATION \
* -lhe Botlcm Push-
up Holc can be
made easier by
keecrng yolr mees
on lle ground.

vastus medialis

vastus lateralis
 *sntpaill8lul s:'_r.
l9 unr0lr6rp rosualxa
3!uru0pqe snlJ0r
3
JCt.l3:lue snleras
.*snuralur snnbrlq0
snuralxa snnbrlqo
*ilinr0qurnl snlE]penb
-'
I
i sal:snu daap sale:tput ,
!ail5nlt
6ur1;cm:eq1o salp;rpil lra] [pL!
sol)snul
uqseiq
lo6rel salP)!pu! ual plog
sdaorq
. A:IY NOIIVIONNV J
IOrIelue
snopr0llap
xsrlErq3e.rq 0c er0 c
)rouuu sg;erolced
'snrTodell
rsr0p
snults,.::'
ilq)e,:
sda).:
;i
'olot oLl]
puE n-doJl]]')l!Eq .roddn
r"': 'sprollep ]o rel ue'slerolcsd ;snap . : -
t'
 $X&ru&U€*L€ffi BALA[\'C€

I
I
i, Stano wrtn yoLrr
hands on your hips,
I
film ,rlrrr l'ls.
and raise your right
r__:_ *i
I

leg, bent at the knee, I

directly in front of you i

at a 90-degree angle.
Hold ior 15 seconds. ?, rress your
right leg down
and forward,
though not
touching the
floor, and hold
for 15 seconds.
s

!
:

la
i
i
I

I
I

I
LEVEL :

* lirtermeoiate !

I
I
TIME I

' 5-lrlirlte
*t F:r'rallv nae;S
your right leg out
BENEFITS
u Sirer]gilens the to the side, again
without iouching
the floor, and hold
for I 5 seconds.
Complete the
. -iils-. w tir r.rc: entire sequence
fi !i..rl.r I ri, ;l i,'1, i-l three times, then
:L ll' . :hi:
switch legs.
MODIFICATION

.- ,,:- l. ,r...-
'i i I i \ ,, i .'
,.i
,L L ''L:
-i

6e
 g5
;a11]nlie q irxsl]
r 1ii
srr:rl!?q icsxalxi:j
s * tu; u:cll,s e s
srlerpeu
sfiu0]les
slroual snlcel
st I r:i r,.l tclt I il
ll fl
'srurruopqe snlcer
8ffi
ssDtnI de3p !;1?]iilu -
i-r _tli tr,
i :ir .i)N:i: lirtia iti ;i;t ,lfri_l
sns0uerquoultuos sallsnu
la6lPt salellPur lxal Plog s ..:"i
f) NOIIVIONNV 5T:::
&$ p.'u lalf ! rpE[]l-l
:r5-r.r llrLLt[]tl
& 3ql [-:uE e]al e,rl]ua aq]
Llo s s s'rldr.lle i\JEtli.ld
snsourpuollul0s
r..'' 5V3SV !33HVt
L
 .n
q9x DO IT RIGHT
& Start in a standing
Maintain a flat back 1..)t:.,^ ,.., ";-
r& pcsiticn, anC move
throughout the knee touch th:
your right foot : exercise to heh: i ground.
forward while plac;ng ' uoo^,,^ ""^... l

\/orrr hr.de nn tho 1 lpnathonoei

*atl {t^^. ,\^^ /,^ ^^^i i-___ - **- _)
sicie of the righl foot.

leg so thar ir iorrtts a sli.right l,ne'.'rill vor;r

*t body. Keep the ball of the back foot in
coniact with ihe {iccr. Press thro,;gh your
right heel, contracting your thigh, and hold
icr 30 seConlg lyyqrking uC io 1 rinrrie;.

LEVEL
. :, ri.,,,:1^, lirrl--

TIME
6 j-inrni-rte
ocmpletion iime

BENEFITS
$ ering your left leg back
r Hn ri rr,'rnr.t ron
+L^ -.4-i,-,,.: .-.:
in line with your right, then
repeat the exerc;se with
your right leg stepping
RESTRICTIONS backward.
" Thcse w th a hip
:^illr: ^, -i-. ,t; ,., .. .i.l
:: :: uJrlr :r,, f,rr r

this exercise .
 *srJnlleq.ioxal]
::7 srleJolel snlseA
xrouals0d sllElql]
sns0ueJqueuillnos snsourpuel!uas
s!,roual sdacrq
a
ilLlr erq
sCoor.ll
's!rouel snISa.l
$llerqllc,lr s[-::.-
)snlpeurelut sqser
snu!xeu snelnl6
W
toleu; sa:a] )snrpour sne1n16
8elel aer3sE] iosu8l
snspr0llap
*sEosdollr
\
sel:snu daap selntpul *
sillsllu
aui)ror,,, iaqio soleripu gal Ie:1
s0l)snu
laOrel sale)lpu! lxa] plog
:IY NOIIVIONNV
sllu llsLUEq'sdeoupenb
'seln b -.ro: e.r ]Ja 3qi
U
l:
h
 XhXV€RT€M HAMSTRX$\X6

DO IT RIGHT
!
@ Begin in
i li il- -, ^ t-., n.-.,'.

a standing
t,
position, feet l.lXtliillS(1.
:l
shoulder-width
apart, with your
- legs slightly AVOID

'.{ I bent and your

',@ arms above
your head.

I
6

LEVEL
4! , i - i:.,
TIME . .:', .'.:l i- 1ni,.tr'

p
e 1 -iirlit!'t: sitr-aaditc voi-tr aims aLt .
,:::, ,,

BENEFITS
.l^,i
-:-:'
: :-t.1- ,-- .t . . ^ :

i ::
ll 1^ _-
.t I I

+F-.
''L: L.
RESTRICTIONS
anC repeai.

S:rO! il 3\,'lla lai:;

MODIFICATION
e ii'ts ilxail'aise cai
h: r r rr,rri
fr,irlilrt.l :i !e aia;
+ .r ..
0i i./air.

iilntiryfiIE- ];
crr Herurn io a sranorn9
position, switch legs,
and repeat step 2.
I,B
 sallsnu daap sale)lpul +
sallsru
5ui)roM raqlo s;leltpui tx:] IPrl
sal)snu
tabrel sale)!Pu! Ual Plog
,\Ev No[vroNNV
snrueusoIlse0 sllelpeu snlseA
*s!u!ruopqe
snsroAsuErl rorralsod
snoprollap
slleJalel suoual
snlse^ snl)or sruruopqe snlcel
strouel
sdeorq
snurxeul
sn51n16 rlq)prq sda]lll -
sn!ioues
snsouerqueulues
t
s!roual
sdac!q
tfl
UI ' snsou!pualluas
w
IN
lYr srlelalel
&
tt snlseA
v
rtt
V s!lplqll0lll
\., sn]le.r]
lU snutxeu
snalnl6 *Iourlu srluqd
u,
&
+snrpau
snalnl6 .roleru sllerql
.q'
+snulu!llr roualue
iE snolnl6 snepr0lleP
trl
L't
I SYAY'C SUMrTM $&UAY
Do lT RIGH.T
GM
@ Stand upright with Llrin.:ln : :^: +r1 ril
* tx your feet more than
sllif e pcs tr.irr.
shoulder-width apart. mi:i

Ertil
AVOID ,.

Letting yoLrr k|1ees

:. -v+-, i..q(i ,..1 , ia.!

.:
',

&*
I

@ Drop down into a

deep squat with your
hands resting on your
inner thighs. Hold for 30
LEVEL
. Begrnner seconds, and repeat.

TIME
. I-r|lnute
nnmaintinn;ir.o

BENEFITS
s Helps keep the
legs flexible and

w
stronE

RESTRICTIONS
. Those',^/ith
^/^Al^,-- rr +li^
,: is
v:r/L',5,,)
lcwer baak or
knees shculC avoid
thlq a"or, .co

6A
 f _*
w
#
/
a.:t:t ] :.
lt. .
l i
;l: r.l
sa;:snu daap sale:tput o
sal)snLr
6ir)rcr', r;qlo sale)rFrr ya1 lerl
sal)snu
1a6re1 selerrpul ya1 p;og
N9lrYlg|lN
ttl ^r]
- SntUlXBl.U
snaln;6
at
- /,/lsntpaw
snaln;6
'*snululul
snaln;6 ,/
e*
 I-AT€RAL ROLT-

&

r-
lil Lie on a Swiss
ball with your
upper back firmly
supported. Keep
your feet flat on
the f loor, shoulder-
width apart, your
hips raised, anC
your arms stretched
LEVEL
out to your sides.

TIME

carilplcircI trl"ie

I n! i j 'i.'- :'j

RESTRICTIONS
6 Those whc suffer
frcm chronic

@ Roll the ball to the side in baby

steps, and then irualk back in ihe
opposrte directron. complele
three sets o{ 10 steps per side.
lt-
su0rra+ snl3al sllBralel snlseA
*snlpauralur snlseA
aelel oe!3sB+ rosual
snufi eLir
r0l3n ppe
*sllBrpSul
snlseA
rntrour"/
sn0uo; sru!uopqe snlcol
J0l3nppB
srAarq
xsrultx0pqs snsJaASuell
rotsn p pe
rFl
T'T
trt
sal)snu daap salerrpul +
SailSnU
bur)irce1 jaLl]O sal?l PUl Ua] ielt
,I
s0l)snu
j
; ta6ret satolpu! uat Plog
Lll
A3) NOIIVJ.ONNV
w
sarrb qal
plE i- ll Ja[]OE Slrl!-!, aql
lrc sr srserlduo fue,-r.ru4
la
5Y3XV &3SHYj-
t.tI
 swxss mAX-t HYp€m€xY€N5x&x\x
!R
Do- rT B!GHr
@ Lie facedown on top of the I 1r'...:^i^ -h^;.
Swiss ball, with your abdominals *^^--^
.r 'rc .-rI --,. .r:^^
ii uiii
covering most of the ball and your ha-l: iaa nna.ai:. :
hands on the floor. ,dr,,'.,rr.Lrrr \ rn,-
positrve (upwar:
,r-rdc r: lir- -':.

AVOlD

w
tt
&d Overconiracrini
# -.,.h..^^/^.,r^^^

h
*

I
l"-: \)t
)vs
I i\1.,.
url",-L
..t rl-:
!

-a tcp pcftcr of il-.

i

ai
li
lt @ Spread your legs and push
1i
\__ i
your toes into the ground for
stability. Clasp your hands at
I
back of your neck.

LEVEL
+

TIME
it iiei ' ! tLiiltitLtl
I
' 3C-second
,. ,.
lll,lc j:,.]l : . j::i
^^L.n^l^1i^^
U!,]

BENEFITS
u SirenEthens the
icvver-bacx an0
glite are::s @ Faise your torso so that it
is in a straiqht line with the
RESTRICTIONS
'Tnose v./lih ilost-
lower half of your body. =.,**a j.
surgery cwer-Ltack
lrobiems siculC
avoid tnis exercise.
"-€'
MODIFICATION
' peri0'rn
Beginners can
ihis
exercrse w th the r *
leei braced against
a wall for exlra
stacilitv

ffiro
@ Squeeze the glute muscles,
and hold for 10 seconds. Perform
r

a) three repetiti0ns
Ed
I
su0ru6, sd03lq
- ,,
snurxeu snolnl6
rsJ0p snulssllel
srlerqx siq
\
- r0,.,.*rnd snopioilap
S l-L'-l rl- - : :
n e :c rrlq ., .
'sl
l€ lpelolq 3 Elq eq] u.J sr slsE,la,-.-
!rLl3eiq sda3ul
{t *-,,;;;l snrulxEu snalnl6
snllsllLr
ilui)rc$, ra!lc !att)lprl lxal l?.i'l
sallsnu
UI *snrpau snolnlb
laOlPl salelrpu! lxal plog
tll
ry .,.=Y
1 NolrvfoNNv j
rn *snugulu sna1n16
ur
It
# *eeugds rolcera
taE
tlt
w *aeurds snpl;l];ntu
II!
rt, ;olpu.: sola]
tt
rrqle;q sdactq
I +sn6 pr0qur0tlr
3-*
k snrzadeLl
!
:ft
xt
 R&TAT€M MACK €XT€NSXMEX
DO IT RIGHT
lrrr r.: ,.ir
lp Lie lacedown on Lcp of [l
your abdonninals covering m
trar; i.ra'!!lair
:ra.t

lia axaia slt.

l
Spread your legs and push \
ground for stability. Clasp yr
*EQ
Vour head, wjth your f ingers
AVOID

ava}-aa,rtr:i.tl ir! al,

,w
'l-,i'r r

.allr ai'iire
iii!r\,:3!r i0l r.
iOir ti iila J

!
@ fiaise ycur torso so that it
is in line with the lower half of
your Dody. Ai the sarne time,
rotate it to the right.

LEVEL

TIME
* 'l -rll rlJta
arO ll! el al^ iil-aa

BENEFITS
a a:1,.'i.ifr.i.. 1i1.r.
Gr squeeze Ine giute
-r i ,iir
muscles at the iop, and
; /
hold for l0 seconds.
it,i.

oi-rlia i..ra r'l'l!3a as

Complete three
repetrtions per side.
RESTRICTIONS
' iase w ilt ataai<
.;\
"ffi=1
:r^i,r. r
^ 1.... ^ : .-..
,r.,. ^.,-.,.,-..,
1

:
T/
5A
su0ula] snll0J
rrqre.rq sdart:1
ti
il * 3elel asrsse+ r0sua] t
:a
I
1"1
*_
-
*eeu!ds IolceIa
\
-tslopsnu,ssrlel
'''''Sil4:l0jiLi-r0,ll
;snleurdseriut
Lrn-:olr8rp.:csua.lxe
" rotlalsoC snoPlollaP
silerpau snspi0llap
sn t"lul.r es
xsnurolul snnbtlqo
-lll ii1llt S!l!t.l.lilS -
;siuruopqE
s nsr rA$u 9ll
-
!trrar.rttqr talL-3-l
snurelxa snnbllqo ir.: -.
u0s -:
.lc[0u 5V3UV.l-S*
srl?lo]3ad
r......'
r-
L.
 s$xm€*LYx mdffi H x p Amm&JCYxme{

@ Lie on your left side with your iegs extencled

and your feet stacked one on top of ihe another.
Rest your right arm along your right hip, and use
your left arm to support your head.

ll

DO IT RIGHT AVotD
gluteus medius*.
Keep your body in a Fl-i.-in. i \i .: , r,.
I straioht line l.. hini'l
gluteus maximus
)
adductor magnds
\
LEVEL
sernitendinosus -r
TIME i'frc g Ltiis ana] hlp.q, \i!r;tfl
o 2-rninr:le biceps femoris seco[cery ass sia']aa fro r-
.-.r -r\l^ri.1r. iir. ir,_. aa.e vastus lateralis
-v ts,uIJ 1",!.a

semrmem0ranosus
BENEFITS
r ln-rnrrni rl ,to rrr,_l
hip st,'englh

RESTRICTIONS
ANNOTATION KEY
. Those wrth lower-
back proolerrrs i Bold text indicates target
muscles
srculd evolC this
i iri! Iil a.:lii;1a3 Otlr€i rfai[. aic vastils intermediusl
exeraise. 1 nrSl e:
* indi.aies deep muscies
vastus medialis ..-
/{
.--
L<-
.-
*snulelur snnb!lqo
s!ulluopqe snlcar
snulal; rnnb,lqJ
eslel aersse] losua] xsrurtuopqe
snsleAsuell
*seosdolli
ry
'rl
*t
alt
T:I
'soprs r..l3ilMS uaql ']eodor puE
I
l* 'roMol 'spuocos 0g ro, ploH
3 'ul ).13!x e.loc rno^ loo, no^
lrlun 50l lqDrr :no,{ osleg @
TINY 5TCP5
I rt AVO..ID
L'I ;HgrT]Etg!!T;..
r
w
tft
Keep your
abdominals pulled in
Mcvinq your flps

lJt during the exerctse.

al h
*:
rl,
\.r'
I
& 3:c'n bv lvrlq on voLr bac'
knees bent and YCu. '=-
I

with your
att
ttJ cn tiptoes on the f lcor". Place -
":
hanc{s on your hiPbcnes, and r?.:
m
::
l*, your lefi knee loward Your ches
h while keeping your abdornina s -
t_* ilir
<t close tc your sPine,
lr
T
@ As voi, i)vt.r Yar( lo;1 lsg t'
,A
UI the floor, keep your abdomlnais
,!
tightened and hold fcr 1 0 secc- l

LEVEL
o Beginner

TIME
u 2-minLrie
completton Iime

BENEFITS
@ Switcfr legs, and rePeat srx
" increases lower- times per side.
abCcminal stabiliiy
and helps prcteci
the lower back

RESTRICTIONS
' Thcse u./th iower'-
back problenrs
should avotd this
exercise.

Y
 +snujalul snnbrlq0 ael]sE+ losu0l .snulxeu snelnl6
trot
#l
E
srrouel snlcer
slrouel sdaclq
sallsnul daap salellpul +
Saltsnu s!le!peu
6ur)los r;qro snlplipur ix31 rietg
snlseA
sallsnu
labrel salP)lpu! lxal Plog
t- f} NOIIVIONNV srlelalel
snlseA
att
w s!,roueI
'A s6uulsr-ueq pue 'spenb snlcor
xt
+sn rpeurolu!
da.rt snlseA
* sws&Y &3BH\/&
*s!ulluopqe
snsreAsuBrl
tt
&w
F.
ll
 I
m&umu€*L€& Am pK&ss

ill
1_--
DO IT RIGHT

:,
$ Lie on ycur back with
both iegs raised and bent tc
,,8
,,,-- a 90-degree angle and your
hands cn your knees.
IE
AVotD {
&"# io ar.r-i yoLti aie?iti.l
ttt alirf lt! iils a:xe c s,3,

k
r*
I
I
@ While keeping ycur feet fle
perf crm an ab crunch, lifting '
shou;Jers anC heac from the
LEVEL floor, and press your hands in
* Beginner you' krees. Srm,.ltanecusiy E
against your hands with your
TIME to create resislance. Holc'for
. 5-ininute
comclericn tii.re seconds. Perform f ive repetiti

BENEFITS I
a :iaaaain^r r l;r.
cor'e, hip fiexors,
anC rricaits

RESTRICTIONS
u I hcse wrth lower
back problems
shollc arrcrd this
exercise.

MODIFICATION
n Begrnners aan
piani their feet
against a harC
sudace i'cr extra
supcc!'t.
 +unroqunl snlPrpenb lsnrpilu snalni6
/
L.
Iq]erq sdalr.]
!
rtp?{ tii;lrai
snuralxo snnbrlqo
+snipaulalur !nlsPA
aa
sallsnu dts0p s0lelrpur +
!3 tSnu
iir lom raLltc :a1:)rpur lx;l dr)
s0l)snu
la6rPl sslelpu! lxal ploS SnrJoues
: A]Y NOIIVIONNV l
&& *snaurlcod
*sncerl!
.I:
pu€ 'sroxo] drq 'eroc eq1 I
r
*seosdot
*sru!lu0pqe
T snsraAsuell
s!uluopqe
snlcer
EA
'lipd a^litsod 3q} sl
lr0rl0rn piPMdn aAlS0ldxa aql pLi[r '*Ai]e50rj dy] s: +:JaLUaAcu aLl] ]o
u0rU0d pieMuAAop aLll'aidusxa .ic,'lsnbs {r ul "}led {papr.rluo:;e)
a,trirsori aqt ,{q pa,ttoll0}'}LlaulaAfiu at1} }CI
prC {q:14:1s ;c} ;ntir:fiau *qi
,{ngCur* pus ucr}0r-t-r ;o s**;fi*p frul,{:sn uo ,{ga: a$t)laxa }0 sLU"t0} esaLii
'I.rcA{asn0q ueAa pue '$ururu.l1 1qf;ra,u 'fiut;:r{: '6uti1s ,{;iunc:-ss*;:
'5ur1tetr'hrilu:ur,tis diin:lul esrllSxG l:u?,:Al il s0ic*uxi'3liics.:eluni
-,....r:^^
0q1 uilncjql lilllo cs!? 5u'J;t0F{ sailsilu ,J!ii'lP1-< nu? :?!-tii.il03cc 3i}
\!n,1,'. i:li!-l nlr'fiirrnn:l:f:i-\(nin
:,\\/u ,r/lJJ,:u
ni:D ^' "-'i '^^ ''l--'' ^-:ct\rlv-l
uuL
2jt],,v\jiUU1UU(t,rji/\L-}li.:5diJ)llLUt]LiU:jJiUlJii.]uu.,J)>r\|.l# \irtictti.n
-:,.,".,,,t-j
I r.i i I
ffi %%.G %&g% & ffi ,,..- # W M
.6 trre
ffi %ffi***B &
mffi&Bffi@S.""""@'qffiW#BM
& ffi &#&ffi ffi Erl&E ^e. g G
ffiffiffi$mffi&gffisH@&@
&ffiR6M6S@66@%W&
**ktu6@g
 rL rl \'\' tl r TI

Keep your
I r! @ Kneei rn front of a elongated
&x &

w Swiss ball, and place l! te

your hands on it at
about hip height.

LEVEL
u Iniermediaie

TIME
* 3 mrnute
rr,mr,leiinn iirro
€r Start roiling the
BENEFITS ball forward slowly,
o Heips you support extending your
and hanclle your body as you go.
ov;n body u;eignt

RESTRICTIONS
- D", ,-,,..^+ '^,^-^^
and thcse wrth
^^-+ -' ,"^^^. ), l uvvc'
-.. ^"

t
l.rucr-rui\ls
back problems
^L..,
Jt iJuiu ,L-i .,.,^.,i +^i..
a /ulil il itJ
exercise.

t.t
 sruruopqe
snpal ILleic !o;lit1
!-rlel3lel snlseA
,snu.r?1ur snnbrlqo
4lNnrcqii]nl sn]Erpenil
\ \\,-:,,,
5nu.l;.lx; snnllrlq0
h\\ \ :irr j
EtE \
ISJB
:,#, \ \\ \ \
.,,,,r,.uE j:]:])oj
rr.r0p snurssrlBi
E
roueiscd snaprollap
sallsnu dadp sateJPul - I
'*aeurds IopaLl
o \.r\"t I
?,
snSuoi ropnppP 0urlrom:aqic sale:rpu ixal Lg.rg i
sallsnu
1a6re1 sale:1pur 1xe1 plog i
v ,-'<:.".
+5nautllad I A]Y NOI.LVJ.ONNV ]
w
l:*
'!,
')cEq roMo
pu€ slEUruropqE oql uo L
sr srseqdue fueuu; r
qH{HE i {LtXVt
:-* &
rtt
"suortrr]3doi gf 10 slos eoiqi
u.rio+iod uorlrsod 0ur1,1e}s eqi o] Iseq
- Ilo.r 'I3eq reA ol puE sl€urLUopqe rno^
6ursn 'ueq1 soeuX rno^ uo paroL{cue
6urureuer puE >lcEq 1€l+ e 0ururelureui
al!LlA ino peUclorls Ileleldruoc ere
no{ lr1un preMJo} 6ur1;o; enurluo3 @
w
 I

5VTfi55 BALL JACKKNIF€

DOITF,-- g
@ Position yourself on ali fours with your hands D,, ,., , .,.

shoulder-width apart, then raise your lefl leg and

YI place it on top of the Swiss bail

AVO :

g!

@ Oo tfre same with your right foot, too,

so that you are in a push-up position with
your shins resting on the Swiss ball.

ffi
LEVEL
u

TIME
Acvanced

* 2-minLite
compleiion time

BENEFITS
&
il
* Heli:rs slal-.ilise the

RESTRICTIONS
r ]'hcse who suffer
frcm chronic
io',^rer-back pain t ueno your Knees
shculd approa.h ro,ling the ball ln
ihis exe.cise \,vilh
toward your chest.
caLrtion.

a6
w
!
 srl?rpe.l _r0rJ;lu? srlslqr]
rdr?l roxalj
slJ0uJ] tnpal
srsu ln
id.r?l .rox3l:l
+snu.relur 5nnbrlq0
srurrxopqP snl)ar
,' ,i^,,,
srlel0ped
-
aelPl aPDseJ rosual
rclr;lsod snaprollap
l0feur saial
{siiIU0pqe 5n'a^suejl
r0uu.r srlelollad
snLl-ralxa !nn1]llqo
lsr0p snurissrlel *aeurds ro1:ata sn6Licl rolxppe
*snautl)ad
\ 'e€u1ds
I
sel:snu daap sale:ipur *
I .rolcore pu€'srulu-ropqE
I
sailtnui snuoues
0u )ros r;i.lio sa]?lrpNr ixal I?i,
!
i sallsnu
I ya1 plog
1aEre1 sage:;pu1
I +seosdo!lr
j-
fY NOI.LVIONNV
ttt
w
'uorlrsod 6ur1:e1s JreLll ol
rnoA pue ]xo ueLll 'etqe or€
]soqc lnol p-rEMol ur soou).i
I
l
 KWXSSg$ m&LL HXp emmgsKm\r€K
DOITP:--
@ Lie on ycur back,
with your arms
extended oul to your
sides. Place your legs
on a Swiss ball, with
your glutes ciose to it AVO -

LEVEL
. il!rr.,.,'t!, d
'

TIME

ccnrclerion time @ Brace your abclominal

muscles, and lower your
BENEFITS legs to one side. as
. Helps strenqthen
close to the floor as you
anc lone tire acs.
ani imprcves core can without raising your
^r^hlii^^r ^^ shoulders off the f loor.

RESTRICTIONS
. Those',vilfi lcy;er
back oroblen-ls
shc!id avcrci tirs
erercise,

q
(
 *aeutds
,ollara
snurolxo snnbrlqo
sallsnu daap salellpul + '>lceq reMot
iJllsnu
pue sleurLuopq€ oq] uc
tuIr0r,, raLllo rsiP)ip!t lr;:l
^u! sr srs€Llduo fueLuud
sallsnu
la6rel salelrpu! ual plo€
5Y3&V &39XVr
fY NOI-LVI.ONNV
l
!
!
I
I
I
I
I
Itt I
!
!
I
I
u
'uoll3olip Licee
ur suorIlodar 0z 0ulloicu-roc
o1 dn )jroM'oFlls rol-li0 eL.li
ol risliMS uOLll pu€ 'trolllscd
0ur]-rels alli o] urnleu €
$}d.t$XSS md&tL W&LK-AremU ru m

DO IT RIGHT AVOID

Keep the Swiss ball i)laailra_r ercessive

as still and centred sll'atr or: ihg wrsls.
as possible.

@ Begin in a push-up position with

a Swiss ball under your shins.

F
&

{^
&r

LEVEL ,

" Aclvanced
:

TIME
o al-nirnLrte
complelion tirne
@ "Walk" one hand at a time toward the right, turning
BENEFITS the body with it until you have completed a semicircle
* Helps keep the Then hand-walkio the left, returning to your starting
upper body position. Complete three semicircles in each direction
stabillsed and
working cohesrvely

RESTRICTIONS
* Those v"/ith
shoulder prok-.lems
:hnr r:ri crrr,:i :iric
exercise,

\
 IOrrelue snep!ollep
0elel aerssE+ rosua]
tlqcslq sdecul
L-
lurnroqurnl snlelpenb
*a eutds
lol3al a
s!lElpatu snep!ollep
rsr0p snulssllel
iorrelsod snaplorlali r0ualue snleJlas
a
i
sallsnur daap sslellpul +
I sallsnul
tfl
tJI I brL)ros .re,ila s;ieliPri }xal iPl,
I
rtt sal)snu ;snrp0uja--
iv :
I
la6iel sole)!pul ual plog
UI I
AfY NOIIVIONNV ]
-
&J -, -*/
gr
WJ 'oroc pue'sdecul'splollop
tr--J
;\
Itl
tl/
IT
E{
,G
IJ
pw%h**up

2
{i'# =-- .:''
&8,
'!,ni-rir,);cut' atait0s

+#
ss&
*'_s { irlarisa .r iio iior.r'
s i' c c.i l-'.r i.ll il aP a
i.r ; l
&.--.i
afta _\ii-111t' alitl3 ilrli!
*f{ exiairil.lij. ! .ri!jl ia'
I
8
_v|lui. la.ls. ala
i;a arce art Ya,:i ia::
s*&

$x
I
w
w
@ Bend your arms until Your chest is
.lloor, then push back
nearly touching the
to full extension' Compleie three sets of
'1
0 repetiticns.

LEVEL
* iitieiiilaa iila
**,*$*=* - fr*-
.r-.a..',
€.. _.
$

TIME
* :,1-i'lii-tijta
r-ra-ril'i!::i lal I i -a
BENEFITS DO IT RIGHT AVOID
u !atll:i (ilila 'rira
(ataa) .,,aiif Aiill liil! !ar.jl la, (
:las'r
i-ii-:tai iraa-ly !1 ri l;'r!l

f
aji j i:a rl.i a,,ra)i,,,airt
arii a'till,.jil:,3i1
gluteus rnaximus
itar.ft!s.

RESTRICTIONS -
u -i-lr:se 'wiil.
;irtllael allitt
lr iow.:-orl.]i
tilallai i-r:: 3i lr.)illal

J
av;rl tris 3xafi,:a

vasiL:s iatetaiis r

aerirs fenttls

vasius intermedlus"
 sruru0pqe sn]3aJ
xsruilljopq e
snsraAsu ell
unr oli6rp
.tosualxg
Z
I
snulalxa *snul alu Llxnrc: _
,ri{r0lq snn brlq0 snnbrlqo
sl -
sda 3rq
roualue
sepsnu daap sole)lpul + i
puE 'sdocu] ::':-
inilsilu
6u)j0i\.i3q:to ss]:ltpLr ll3:] Lell 'spro]1op .louoluE
sallsnu
la6rel sale)!pul lxol plog
,. roleu srlerolcad
Lll ,\:I) NOI.LVJ.ONNV
.- .-/
UI
$"J
*rl
-:
'punc]n
w
oql uo sasux
jncA Sur3Ejq
Aq"lersee
epeLU oq u€c
osraisxa srLlI
$l0llVll= I -
at
E
 PWSM*UP P{A*\l P \f\fPLLKOV€R
&*x
t&$

t&s
ffi
r'!ry8
TT
@ Begin in a top
push-up position
with your hands
DO IT RIGHT
\/r. - ,..;,:/.. ^Hr...:^
U'U- Ue JlJ t L t

aa
''"%,46, palm-down,
thumbs touching.
on a stable, solid AVolq
T block. t::"rn<r,,,= ir,rr
hat.r,: nr : ^n-i ti^.
:l:
u

w
a

x
ry

rE
LEVEL

TIME
. 2-mri:ute
cofiplelron trme
@ Move your left ha
BENEFITS the block and place
s Helps keep the floor as far to the le
upper oody comfortable. Lower
stabilised, aciive,
and working
to the ground as yor
cohesiryely in a normal push-up

RESTRICTIONS
r Tl , rca rli:l-r
cl n,,ir-l:r rre.hlcr :
-li.i, ,:i -1.^ii rts i-

MODIFICATION
'This exer-ose can
h^ ,-.., i:ri.., I l.
completing all reps
on one side before
switching hands.
I
 unJ0]r 6! p
rosu 0]xa
*srlrJerS
/-/*unl0]l0lp.lox3l1 sailsnu daap s;r:l
I )joll,.iarll !;i!l : I '
s:
snlse^ leErel ssle:tput lx::
--/--'-stiptpau AfY NOI.LV-:
\ 'sn6u0l r0l3nppe
su0{1r3} sn}3ar
's0::.
--"--lSnrelll
'sreplnoqs-rol.le,-.: -
roddn 'slero]33: -
*sntp0rxr3lul SI SISEUdLUE
snlseA
-:,
\ar1r; ar,rarl SV3HV !39t;-
l0su0]
sinll0lles
*seosd0rl, ---snu
srleiLlseJq
Iqceiq
sdec!rl
snaprollap'
*s!urrEopqe
*rouIu s1;erolced snsrSASUerl
I
sil.irrxopqe sn13a.l
'sngzade,rl
ala
ffi
ffi
'lle ui sdn-qsnd 00 poleldLu
lrlun Lll.rol pue Iceq Duto6 en
orj] o1 lno pueq 1Ll6l.r rno^ ull,
aul leadol pue )colq aLl]
Itol .lno^ onour'dn )lceq Llsr
 CHAIR DIP
lr!
I--
@ Stand close to, but facing
r\c-lrli:i:r:
away from, ihe front of a heavy rar r -' lr,r..r -.
tl I
chair (as if you were about tic cxarcis3.
to sit down). Bending at the
&g knees, reach behind and place
your hands on the leading edge
of the chair. Scoot forward with Overusing your
each foot, until your knees are shoulders.
directly over your heeis.

ai li!
K}
i_,
ry
iiG
&
it! g

::

ii

. i @ Gently lower yourself

LEVEL I by bending the elbows back up until
. rntil yvvi , r^nar arrlts are
,,^, r/ UPPU,
lrterneaiate ,
arl-ns are aca
I at a 90-degree angle tc
TIME I .,.-,.-
:uruorrrr),
yuur J^-^^--^ a^'-^ ^i^ +h.- -

ccmpi-^licn 1me :

,-.,.^+
:El_,ui +1,.^^
L:u,tJ.
BENEFITS
n i-leips sti-engiher
the shorider girl e
anal slaoiltse inc
torsc u;hrie the
body s n moiicn :r

RESTRICTIONS
* Tlrose w th
snoulier andr'or
uirst parr shoulc
avoid ihis exercise .
 rsrop snurssrlel
slurluopqe snlcar
IO!rAlUe
snepr0llep
xsr le!qcerqoceroc 'so 3s'- : -
'SIUILUOpCE :',- -
:,: _): : rl
snLurssrlEl sp a-
sal)snu 3q1 UO Sr STSEL,:]- :
'roleu s!lProlsod ]a6rel salelrpur lxal plog
A]Y NOI.LVIONNV
SVPHV 1-=I =:-
ffi
;C,l OL;nO;5 ai..11
]lo 3ol ouo Suri.rr
.
,'\(. 4.. i,..,-.,.,.
l.ti!_'tl: ,
ltr.
3:Olli 3!Ei,ll 3C
l
ue'j e srS.roxo srLl
#
htnt tv-)l!
TO\A'CL FT.Y

DO IT BIG--
m {

i @ Begin in a standard PUSh- i -

&s up position with a iowel on the ^i:rat)
?il,-1:i.r
floor under Your chest. Place
*ll
&$3
your hands on the towel, a little
V more than shoulder-width apart
**t-

@
AVOID

iie :il -:r,

&s
K
w

<x.
x
H

'JA
>
G
-

LEVEL
'Advanced
TIME
' 2-min'ute .a
compiettcn time

BENEFITS
. Helps keep tne
uPPer body
siabilised, sironE,
and wcrking
cohesi,;ely

RESTRICTIONS
'Those with
shoulder Problems
shculd avcid this
il
exercise.
@ KeePing Your torso
still, slide Your hands
together and then slide
them back to the starting
position. ComPlete two
sets o{ l5 repetitions.

cra
 JCri3l!e Srlelql:l
+snrpsuilalur snlsEA
su0uia] snl3al
*IOUllU
s!le.rolced
srl0.railsl snlsu,t
ioteru sg;erolced
rouelsod
snop!otlep
rorrelue
sneprollep
sallsnu daap tallllPUl ,
JJllSiil
:li,\', l;LrlO 5t ill ilil lllll /lPl1l
sal)snu
fTI
w 1a6re1 salertpur 1xa1 p;og
,ff&
fY NOIIVJ-ONNV
w
IN
fi
tag 'sdecul Pue
'spro]lop'slerolcod eq]
uo sr srseqduo fu€uud
gYsHV }39HV&
al
=&.
rR+
&,s:'
irqcerq sdecgrl
I
E.
 &m€mxcx&x€ BAL[- puLLov€R mn! 5\Mr55 mALt

DO IT RIGHT t! $ Lie wirh your heao and

I c a .r, .:.^ ;.;l shouiders suppcrted by a Swiss
ball, with your feet on the tloor,
shoulder-width apart. Hold a
medic:ne ball above your chest,
AVOID
with your arms fully extended.
v/:.'1...'

hlts.t ..1 r: .. l

LEVEL

TIME ["-
!,! t!url! rt ttl " --.---=*"'#t ;**i+*#'
BENEFITS

:r-: .--: r .
S 3er':r'r/li.ri airins os ireces3ilr! a,c yoi,l
..:.,,1,..
1ai(3 llre l-.alr v'iel berrrii ya'.ii naaal , arnc
:.1i.;...:
" l'.. : i : r. .- i:.,: ':
RESTRICTIONS
-t-.::.' :

I
s' lder ili'oble?- s
a'.i I

slroirlal avcra la, :l I

exer Lrtiil.
d,.
-*..?
 sallsnu dasp salP)pur {
'sdocul p
s; )stu -:
ar )rou.iJlltc :41?lrp!r iix:t {?tl 'slE.rolcoc
s0l)snu
1a6re1 sale:gput ya1 p;og
ATY NOIIVIONNV
rorJalsod snaprollap
w
rsrop snurssuel
III
II r0llelus sni8.ilas
roleu srlerollad
xrourru srlerol)ad
$WISS BALL PLANK WITH LEG LIFT
DO IT RIGHT
UI o
ry $ Posi.lion yourself on all f ours, Kaaill Ycr. ..,
irrirsal-.S i a'- :
lft with a Swrss ball bY Your f eel
Plant your hands on the grcund
,;^,,i.,:rl:, _:

slaiqrlt 1:r',:
\J
ar'
with ycur arms f ullY extended, and
tl- place yoL;r left f oot on toP of the
ttt Swrss ball. AVOID
V Bridging too
tIl since this car
stress ofi the
muscles.
tt
Y
E!

U
5-

i\IrJ
{
{

@ Place your right foot on top of the Swiss

LEVEL
. interme.liate to ball, too, and extend your legs f ully.
advanceC

TIME
u 2-minute
a
completicn time

BENEFITS
* Increases the abillty
tc suppofi ycur
own body weignt ,
RESTRICTIONS
* Pregnant wcrnen,
ihcugh not
restricteC, shoui.l
nct undedake this
exercise for lcnger
than safely able.

MODIFICATION
'This exerctse can
lle made easiet by
not ralsing ycur feet
cfi the Sw ss cail,

tCIa
 sallsnu dasp salelrpu! +
'oeurds .rolco.ro
s;il!nu
6ur)rctr r;illc ralPrlpur iral {sr} pue sru u-ropqE snlcor eq]
s0llsnu uo st srseqdLUo fu€LUud
laorPl solP)rpul lxal plog
<valtv I aEr}Jliil
f) NOI.LVJ-ONNV
- <.rrrill.i(P - '
, sruruopqe snl)ar F
.icl9ui silerclla( snrzederl
&
,,,._ll'::;:""* I
..',1,_1.,..:.1.'.,
\l: i,to lt,i
I snsralsu:;j
jou ilri
*
srle:opac
+snrpsur]alul
I
ffi
.rcualsc0 \" \ \
snapr0llsp
\,,,,,r::.;;""'^
'r :nrLuau:crlse6
snu;a1xa snnbrlqo' snrpau snolnlS
:I
'
€t
leeder pu: -
rrr6li rrn{ =^:
'(spuc:-,
TI o1 dn 6u
spuocos a
uorlrsod
& olll ur pepu.
ureuler pur
1'
eql ]lo ]ool
ry .tno,{ esrr
M
 mmmY sAw\r

ldr
@ Begin facedown
on your forearms
& and toes.

,l

'ry
{ I

@ Rock your body forward

and then backward for
three sets of 10 repetitions
(working up to 20).
">
-*
x8
{\
a:..

LEVEL
* lntermediate

TIME
! a tilltuitl
. .r 1..^ -i.-^
-^-^
r,(, llrrl:lrl I Lll :

BENEFITS ANNOTATION KEY

6 lmproves core
rectus Bold text indicates target
sirength ard abdominis muscles
Cefini.lron Gray lext ii-ii;.aies ciher v{ofling
rusdes
RESTRIGTIONS tra nsve rsus * indicates deep muscles
s Thos-o y.;iih lcwer- a bdominis"
nack problems
shculd avoid this gas
exe rcise.
soleus

.TARG€T
AR€AS tibialis anterior
Primary emphasis is on
the rectus abdominis and
peroneus.
\ \.
lower back.
\ffi

ttJ4
 rrLlcerq sderul
srlerpa$ snaprollsp
+unrOli8rp roxal,/ ,rioualscd snaprollap
rrqserq sdsslq
u'---"-
r\:
-\
1su
I
\
srleJale
aElel aErsse]t l0sL:
roualue snapi0llap
*unroqunl
snle.rpenb
a,snaproqu0q] lolJts]uP
/ snulxeu sneln;6
/ snleJlas
I
JOIeU SAIAI'
l-
.
,
r-
I
,w
t8a
tl
'punc-;e
e r11 c1 1e1;e;ed r:er;1
L -raq0rt-1 eutsr; Iq )roeq
]aA Ci rnol Dursn:e,t3
' oionv l-Hclu I ::
 8.16 CIRCL€S \ltfITH X\IIGMICIN€ HAI-L
a ,Fa
DO IT HIGHT
ttr S Stand holding a
medicine ball out to your nurJ yuui u -
ci,t.i.,l:' 1lr.1r.
left side at arm's length, -hn n - a.- lr -.
II twisting your torso slightiy
toward the same direction
ttt ,4l{orD
-trr ur , lu lr ,-
rotaiiolr toc o!

#
--
w

A\
&
H
f* *i

LEVEL
' InterrneCiate

TIME
'3-rnrnute
cr,rnloi,e r t mc

BENEFITS
" ltnprcves
abr.lomrnal range
and Ce'inition

RESTBICTIONS
t Thcse wrtn lower
back prcbierns
should avc d th s
erercise.

*
@ ln a controlled manne
swing your arms downwa
1

tl th
L(Jt
'0e roLlloue rcJ uoilce-:
3+rsoddo eL..l1 ur leoder,.j:,-
rot. r'. ^^
u, ^r-:d,L
Piu:\,b,.7^^
,Jo:. -
rein3rc eo.r00p-c9t snonu 1L: -
€ ur peall inc^].o^c pue 3.:
lUOil rno^ o1 LlSnoiLl] ,{1q1oc-.
ileq oLl] 6ur,{;;e: onur}uoc o
sapsnu doap salelrpur +
s;t)snu
0u yor rallo salr:rpu; 1x;j,ie:1
sal)snu
la6Jet salelrpur lxal plog
A]Y NOI-LVfONNV
sl€]socrelur puE'sonbrlqo
'siurLuopqe snlcer eq]
uo sl srsEqdLUo fuBlr.jud
sYsUY l"39HV&
,
z
a=
&
w
- roirsiuP snapr0llap
M
 $kffcffiXX-k eWKL-Up

@ Lie on your back with your right

leg iully extended and your left leg
bent. Place both hands palm-down
underneath your lower back.

*ffi
T}
=-
-:'

$ Keeping ycur abdonrina

ntu5a es br'aced, cortaacr -
slightly, bringing ycur hea;
shoulder-q olf tne fioor, Hc :
LEVEL
f or a 5-seccnd coLtnt, Lc!',
r lllterm-.dtate =
ancl repeai for 10 repetitic-
TIME ihen sv'ittch legs.
6 2-minlite
coffpleiion tin.e e-
BENEFITS
. Helps srrenglhen
the recius
abdominis anci
rninin-rises spina
\:
ccmpressron

RESTRICTIONS
'Thcse u;ith lou;er"
bacK probierns
shoulC avoid this
exercrse,

..,-:9-9JIFI9-1,-." AVOID

Raise only ycur head fiaitenilg ycur-lcwer

and upper shorrlders back to the Erc,Jra.
during this exercise.

loa
lrul
rsrop tnLurtsllel
!nuralxE 5nn0rlq0
\ I
aeiel 3eilsei rosual
\
*rourLu srlerolred
roleLl stletopad
sal)snu daap salellpul +
sallsnu 's ultuopq€ snlcel
? irur)rcM .Fqto satet put ixal L?l!
IiFL fuelrud
sal)snu eLll uo sl srseqdLuo
Y!
la6rel sale)!pu! Ixal plo€
II 5V3HY J"3S&V"L
w Af) NOIIVJ-ONNV
v
-- snlTsdsr]
t
*
snapi0lseu0pr0llodral
-*snuale:s
 MXp exmeu€K
.A
DO IT RIGHT
\4, t srton a Swiss ball TA'
Be sure to sit
with your hands on and engage vou.
I' your hips and your throughout.
IT
feet close together.
&
AVOID
\-,
r\ Using ycur" legs
during the exer. :-

,{f UnCO vo,l na' :

nnr{r rnrnA 1:fA
f !. ui,:r'J
c0unierclockw s:
rotations, comp: -
another 10 in a
clockwise direc: : -

LEVEL
& lnterrnecllate

TIME
. 3-rninute
complericn iime Keeping your core braced,
{}
BENEFITS
use your pelvis to rotate the
o lmproves core ball in small circular motions in
slabilrsation a counterclockwise direction.
and lowei'-Dack Complete 10 circles.
flexibility

RESTRICTIONS
. Those wttn oacK
pain should avoid
this exercise.

Ilo
t!!
;srullxopqp
snsleAsueIl
snuralxe snnb!lqo
s!uIUopqe snlce,
rn
tr
aat
rl,
rn
a:t
ur
w
tt
Ar'
l&
Y
;LUnroqulnl snlerpenb
tl,
tt
V
p
's' -
eql uo S SLSeqdti.:
e:!{:*;"rw :
;snleurCse.:1ur
E
 DGE ROTATION

@ Sit on a Swiss ball @ Walk forward slowly

with your feet on the while rolling your body Keep ycurh
. ^, r^
p.
-
Or
4qlEU!!Li!,
^.i^^^!
ficor, shoulder-width along the Swiss ball
apart, and a medicine until your upper back is
knees thrcug', -- --.
ball in your hands" supported by the ball,
Itt Extend your arms fully, AVOID
holding the medicine : Trying to keep
ball directly above . shoulders ver -=
your chest. vvhen rctating -.
I bo_oY'-,
_ Yqner

I
LEVEL
r !![t'iil tue ::]tu
lE hotale ycui
TIME upper body tcward
* 3-minuie the left and up
comoletron tinre
cnto your left
BENEFITS shoulder.
'Wiil rilprove ccre
strenEih

RESTRICTIONS
e -fhcse urith icwer-
b,ack parn should
avoid this exercise

MODIFICATION
. This exei'cise
can lle modifreo
by perform ng ail
the repetitions on
cne side before
swrtchinE to the
oiher.
 snrpaiujolu, sltls8A srlgrol8l sntrseA
\ r,;n,p.* .ng.rn
7
\rro,.rrr rn*r.,
]snuralur snnbglqo
g snslaAsuBll
+sruilJopq
sru!luopq9 snlcer
sn rzad eji snuraua snnh;1qo
srlerpau snaprollap
k =B
a rsr0p SnurSSrlel
i: "
ror.rslue snt?lias
rrq:erq sdarul
sapsnu daap salerrpur
l* sallsnu
lo6rel sole)rpur ual plog
f) NOI.LVIONNV
ra
'se csnu onllrlqo
pue srurrlropq€ snlcer eql
* uo sr srseqdure fueLru6
SYBUW &3SHY-L
ilq3Blq
:
sdertq -
S sucrliiodar g! io s::
..,,4,.
rJUl, ^,
Uu+ iJ.rglv\!+ r:
.roua}il e olrurluoO pue ucr]rs a
snapr0]lap-
-&
 PL,&X\XK KfW€€ PULU-X N
DO IT RIGHT
@ Begin by assuming Keep your body tr^..i ^^ r!^
a siandard plank rn a straight line
pos ition. the
i

::
throuohoLLt !

.-,,el9f-cLs,e :- - -.,. -..

- -':

@ Draw your left knee into your chest

!
! while leaning forward and flexing your foot.
Your right leg should be up on its toes.

@ Drop ycur head b-otween

1' rl i i r' - your arms, and straighten
and raise ycur left leg tcward
BENEFITS
the ceiling. Repeat the entire
..:. i,.,...1 exercise l0 times per leg.

MODIFICATION
c This exercise can
i:e rr:rde eas er
by u.rtn; a \i,all io
 .sn eu0rad
f ;alalsad stteiqti
///
,* /J0u01ue srlerqrl snulolxe
snnhrlqo
snruaucorlse6
snsoueiqllleutues
-.
srle!pou snlseA
srurruopqe sn:::
suouel snlcal
srlPr0lel snls9^ 'sn0uo1 Lo1:nppe
snuBeu rolonppe
sapsnu daap salerrpul *
sallsnu
loOrel sole)rpu! txot plog
]Y NOI.LVIONNV
'eere;e ndecs pue
'se1n16's6ur.llsurEq'eroc
oL1l uo sr srseqdr-ue fueuru;
5Y3UV -L3tsUVI
 IP L'tr1'

t!! @ Lie on your back KeeP ;icur legs as

,A with your arrns at ycur strarEl'rt as posslble
gt
sides and your legs ihroughcui ihe
as high rn the air as exercise.
possible, crossed at
the ankles.

w Using momenium,
and brrnging the
i lower back too much
m into nlav
i
Gr

LEVEL
' lntermediale

TIME
' 2 Inrnute
coi-npietron trme
@ Keep your legs tightly
BENEFITS pressed together and
' lrnpr-oves core your glutes activated.
strenEtr Push through your triceps
BESTRICTIONS to lift your hips upward.
" Those with icurer-
Lower slowly. Perform
back prcblerns
.lnis
10 repetitions, then cross
shc,;lC avoid your legs the other way
exercrse.
and perform another 10.
MODIFICATION
. This exercise can
be nrodified by
l--.o,
Uul ,r
,v n,l,jr lr t-^c t^
"^i,.^^ r;^ ^+.^^-
on the abComrnais.
&ta
srurruopqs snlcar
ilq3eiq sdecr.rl
I
*sn 3 ell
snulalxa s
e;x
sallsnil daap salplrpur
'sdec.r] eql LLr04
*
nu ocuels sse ,Lepuoces
qlM 'slurLUopqe snlcor
i#
sallsnu eq1 sr srseqdue,&euu6
.,, snurxeLU snalnlll
1a6re1 sale:rpur ya1 p;og
]) NOI.LVJ.ONNV
_--r' *slull0.|lltd
&&, y'*snrpaLu snalnl0
;urn.j0qunl snlErpenb
 STMA'GHY L€G RANS€

&& -re al \'0ri i-i1r'.i

l,.i

{a!-
:liUiri ! J I llie lir)ill.
1,,'o'lr c;:t slalri i a.rar.

LEVEL
*l-.,-...i-,-.,1^..

TIME
DO IT RIGHT
L..,
BENEFITS @ Raise both
legs until they
are nearly vertical
s ir ilf-llri to ihe fioor, then
AVOID lower them jrst
RESTRICTIONS
6 I irit:;ar ''./! li- owal. :--.......,... short of the floor.
ltaa:r a;lah:i:L:
....., itri
alt
;:.,-...
r! ...^ -.-til
tt_l tr Complete two sets
a'.fai bSaK iaa of 20 repetitions.
irr.la,lt illa ,2\"/.

MODIFICATION
s iiris cxcrii:c ;.rlt

l:),.1d r,j i.a aat.j i.

fea!a3 ii r,. stiaititl
at r ilr: l;r:).1!ririira a

t
 rsnrpgll.ilolur snlsEA
sr.r0uej snlrel
srurruopqe sn})aJ
*snurolur snnbrlqo
snurelxa snnbr;qc
r^
*srutuopqe snsJa^suell
Y
*!eosdcr 1r
A* srlerelel snlseA
-.r:-
sal:snu daap salelrpu, *
sspsnu 'srurulopqE snlce,
I Sullioff iar.tlo sii?llpu 1x;r,{slt
elll uo sr srsEqdLuo
sallsnu
^rEL!-li
1a6re1 salerlpug 1xa1 p;og
ckSHw l"35HVt
Af) NOIIVIONNV
 S€AT6M RUSSIAX\X T\&TXsT

t srt uprgnt
IM
&&E
with your legs
bent and your feet
flat on the floor.
tr Extend your arms
:TI straight ahead,
and lean back
slightly to activate
your core.

w
&*
)'
-

@ tn a smcoth mcticn,
rotate your upper body to
the side, and then return
LEVEL to tne centre. Repeat {he

ffi
s lniei'me.Jiale rotation on the other side
TIME
. 2-minrte l, HeIUrn ro Ine cenr.e
complelron tirne U+ft and repeat the f ull twisi,
performing three sets of
BENEFITS * -" 20 repetitions.
'Slabilises and
T
strengthens the
fl

RESTRICTIONS
T
. Those wiih lower
Sack problerrs
u1',"r;,1 31,3i1 ihis
exercrs-o.

,lr, .

)'
 xsnuralur snnbrlqo
Jelsl ;?r)se] rosua]
+snrpaur01u, snuralxa snnbrlqo
llli5Plt
r:J00 snurs5llEl
srisrslsl snlseA
sircus] snl)al {sPosd0rlr
$s!urruopqe snsla^suBJl
HI
TII
rre
TI
i\
j sal:snu daap salelrpur * l
sal)lnll
lrxrlrJA rlrto lalPl p! lxal iPr!
sal)snu
p snurssrls
l36iel salP)pur lxal plog
a? l9lrv-rolN_Y_]
;aeurds Jollara
'srurLUopqe sns.roASUer] ralsod snapr0llap
\-,,n,,,r*
snaprolL::
xt
 RCL€5
DO IT RIGHT
rla
.A
Il Lie on vcrr back Keep your hrps
still throughout th:
rvith your arms at your
exercise.
sides, paraliei t0 your
body. Raise your right
leg as high as you
ttt
are able, with your , Perlcrrning ihe . - -
foot pointing siightly al exCeSSV€ SPC::
outward,
tt

LEVEL
. k.rrr.fr
"a', I

TIME
El ui'osq vour : c11 leq rrp
. 2-mirule and over your body as if
ccrpleticn tin'e tracing a circle. Do lhis five
times in a clockwise direction,
BENEFITS .ihen another f ive times
s illrp!'oves
a'Jdominal anc counterclockwise. Switch
pel./ic slrengln legs. and repeal tne exercise

RESTRICTIONS
. -il- 1ca ,r/;tl- ]i r i.,-.
bac< prcblerrs
-:.. ,,1! .- . .. i +i.i.
SXerarse.
cat
srI0ue, snlcar
s!lEIolel snlseA
i:uJ?iC sde:ll'j
,
\snurxeiu
snaln;$
s!roual sdocrq
sruruopqe snlcor
snu6pru rolcnppe
sn6uol rolsnppe
*srurruopqe snsreAsuerl
'sqOrq] rolno PUe
sallsnu dsap ra]?lrpur s
rouul rno^ puE 'sDuulsuEq
!3 l!nil
5u>rou r;r[l sr]l;rpr yr;: ierS; 'sdrL.l'sleuiLuopq€ eq]
s0l)snul uo sl srsErtrdure fueLur]d
la6rel sale)rpu! txa] ploE
5V3Nb' -L3SUV}
Af) NOI.LVIONNV
PKMNE M€€L-M€ATS

$ Lie facedown with your arnns s lig ht ly

.d elevated at your sides. Lift your legs a little
wav off the floor.
al
t#

)
alt

Z*
DO IT RIGT-
a
gl ()nen vorrr
g legs so that
eeP'r'1., -I;
c evai€l l 1'
t yorr. {eet are ine ei(.ara ::
ap p roxim ately
. shoulder-width
AVOID
apart, and turn
your toes slighily Ovei-erg. -
.:
outward. sll;lce
LEVEL
u lnterrnecliale
Ie
TIME
" 2 minrte Ei
corp eticn iin e h
BENEFITS
u Targets tne core

RESTRICTIONS rhom boide us"

* Thcse wrti lo\lei quadratus lumborum*
back prcblems
srould arroid tlr s levator scaprlael latissimus dorsi
exei'crse.

,.aatm unOo*irirl
abr
f-t slrou.ra+ snlsaii
I
strodial sda3t0
roualuE srlerqrl,
sna uolad \
snluausorlss6/
snu6eu Iolcnppe
salrsnu daop salellpu! + ilLlJsrq
SAllJnLLl sd a 3il}
iur)rom raq]o soiu)lpui ]xi} {e'l,
sal)snu
la6rel ssle)!pu! lxal plog i0[euJ sara]
AfY NOI.LVJ-ONNV
'si{6rq} reuur
puE ')lcEq 'selnl6 oLl+ uo
sr slseuduo fuElr-f]d
gvSxvJ_39HVJ
!l
&
K
'suorlrlodor
0 l. lo slos oorul
olslduoc lsoJ ueul
'seLUr] 0l- roLlle6o]
siaoL.i lno^ 1ee q .!l
E
 :€ MSH€LL S€RIES

jt
a&
w 0 Position yourself on . qo tr FIGHT

&& your right hip, placing your Keep ycur spine

:, right iorearm on the floor to straight throughci,i
the exercise.
L' support yourself. Put your
ty
lL left hand on your lett hip.
e*J Keep your legs slighily bent, . ..AV.ql-D_
\1 lying one on top of the other Letijn! your hips

ffi
&w nse y/hiie ii{tirE yc_.
knees.
\.,
R
Sit
A
d
k I
g
AA
--L
IJ @ Keeping a straight spine,
r{
ycur right leg on the floor, anc
your feet together, llft your le'.
knee I C iimes,

LEVEL
s Advanced

TIME
s o-ininute
completton time

BENEFITS biceps brac

rlncreases pelvjc >
stability ard Fr
slrengthens the
abductor muscles

RESTRICTIONS
. Those with lov,rer, @ Next, holding your
back or shouloei- knees and feet together,
prcblems shci_.;lC lift your feet off the f loor
avcicl thts exei-cise

ffi
re6

+
 selel aercsej
l0sua]
sallsnu daap salelrpur i
s0l)snu
la6rel salellpul lxal plog
]Y NOIIV]ONNV
srlerpsl! snlseA
*sn u.jalur
's]olcnppe puE snnbrlqo
's]olcnpqE's EUrLUopqE
oL]] uo sr srseqdLue fueLUUd
rqce:q sdarrq
5V3HY i-3!)UYt
*snrpeu sneln;6
-Ji
ffi
it--it tl-:ilil !iiil!! iirill\
'6e; 1;e1 ino[,{1uo
Suraour ureSe'seu:i1
CL ssau) rno[ eso;c
pue uedo 'posler a;e
...,,*tr
15 I
iaol rno,( &
"tt,l,U \{1
 LI55L'F{5
a-a,ttr-
^-E-

DO IT BIGHT

@ Lie on your back

with your arms at your ..r,:l ti5/\/t
j!.,., rr.!r ^^-r
.L rlr
,,..
iL:

sides, parallel to you,' -rl:li::tli'a[;hf .

body, and your legs

bent at a 90-degree AVOID
aat (.
angle and off the
il.,rercxr -alillirir' r-
ground.
&8*
l&

re
w

LEVEL
* interrreciale
@ Lower your riEht leg and straighten
your left leg up toward your trunk,
TIME
6 2 mirute bracing your calf with your hands and l:"
^+ ^". r r:'-,-
^^-^ :f clrrri
!,Jr i.r ri contracting your abdominal muscles at
the same time. Hold for 5 seconds.
BENEFITS
. lmproves core
stabiiity, with
lnCi'eaSed
abdominal strength
and encurance

RESTRICTIONS
* Those witl' tiEht
namstrlnEs shoLrlC
avoid ihis exercise,

MODIFICATION astus
* This exercise 'atera
can lle mcdifieC
by cer{orming all
the repetrtions cn
one leO Llefore
switcning to the
oiher.
(

tensor f
 sru!uopqe
snlcel / snu.lslxo snnllrlq0
ilqJelq sda3ul
l):llJ li!r,1il
.,1
s!ler3lel sxlseA
su0tusl snlcol
*srurLlopq e sns]aAsLlt.l.l
srlourol sdoslq
sallrnur dsap s;:lPllpuL *
!l l:illli
ir:i.'r .laijlar'liri:ll iill, lll:: ILrrl
sal)snu
la6le) sale]lpur lx31 plog
3Y NOI.LVJ-ONNV
'srurLuopqE
snlcor pue 'sl]ouro]
'0o1 ;ad suolltledoi
sdocrq 'slroLuel snlce] oLl]
uo sr srseqdLuo fueLUUd o I olaldLUo3 'dn lSel
5V3WY l'3SHYl. lqCu:noL pue u^Aoil
5ol ilei tno[ q1trur autl
srql '7 Ce 1s }eaCer puE
'uorlrsod IlLLrl;els 3111 O1
1:eq s0a1 qioq 6ur.rg @
 &rx€mtcxx\x€ BALL AB euKt
DO IT RIGHT

O I ie iaceup on a Swiss ball

{*& with your back supported by ':: ) r':r,r.1 r:i l ,,..
the ball. Hold a medicine ball
in both hands at arms' length
above your chest"

AVOID
,./ _::
-:r r--l

&
d#
& s,
i-
F
@ naise your neck and shoulders off the
LEVEL ball while contracting ycur abCominals,
then lower yourself back down. Complete
TIME Lhree sets of 'l 5 repetitions.

l,l, li

BENEFITS

RESTRICTIONS

| .:. -. ; .. .
siril,J ir :iYa ar lirr:
exe ra al.jr.

MODIFICATION

h..,,-.i.-r-.j..;-/
lv r;eiilr' r:lil:
I rr Lr tr-jll .1
 roualue snsproll0p
"*i,',,','i'1,"','r'iir?
xsnrpSuuolur snlsBA
0elel aercse] iosus]
*sruru0pqe snsla^suBr]
louSlue snlpllas
slulluopqe snlsar
rq3erq sdasrq
ilLirejq sdaoul
 %&Jp &rum YF&KmW
t
,li DO IT RIGHT
tt: wrti'llci;r
@ Lie on your back with Your legs i-eaC
abrii-lirrals as I
EI
siightiy bent and your feel f iat on the a sir-ng was hi--.tsling
tT fioor. Holding a medicine ball in your :r,ci.r up flaiil yo-f
tb/ hands, stretch ycur arms out behind
tr
LE your head.
Oeiv iJ.lliall.

\t
*,-,
n
t!,
AVOID

Cveruging ycLtr 1eali.

l:lt
&
F

x
h

E
@ Push through Your
heels for support,
and bring your arms
forward while lifting Your
torso off ihe ground

LEVEL
n Beginner
and contracting Your
abdominals. Throw the
bail to your partner,
receive it back, and lower
ffi
t*, '.tu
TIME yourself back down.
' 2-intnute Perform two sets of
cornpietlon tin'e
15 repetitions.
BENEFITS
o lmprcves strenCin
and deflnition cf ihe
abdonrinals

RESTRICTIONS
'Those trrilh lower-
back prcbiems
shculd avoid this
exercise,

NOTE
. This exerctse
requires rhe
assistance of a
panner.

l3E
 aelel aersse+ r0su31
sruruopqe snlcer.
snurolxa snnhrlqo
su0urSl snlta.r
*snu.lalu! snnbrlqo
rou€lsod
sn3pr0]lsp \
i0rialue snlEilas
srlerclsad
)rcurur srle:o1ced
irqre.rq sdacul
ttt
ta
-
sapsnu daap salelrpur +
5J )SnU 'soLssnLU srurLuopqe snlcel
6ur)ioM raqlo !a1r)rour ]x3i,{Pig
TI oul uo sr srsei]dluo Areu-]ud
sallsnu
ffi 1e6re1 salerlpug 1xa1 p;og CIJ:tll\./ l:!a:!\l}{I
f) NOIIV]ONNV
 mxtrwct€ cm&JNeH
DO IT RIGHT AVOID
1-.,11
"-'
.-.^ht': .-,i il I rr,:r rr: li, rr:r, :

'./itt if i itssi :till (eli )

S& Lie sroir,e cn tre llocr with vo'Jr knees benl

Bring yoL;r hands behir. 1yo,rr ieatl , .1l',,J r,rui
legs clf the flcor.

$ Roll up with your torso, reaching your left

elbow to your right knee while extending the
left leg in f ront of you. lmagine pulling your
shoulder biades off the f ioor and twisting from

GG
ycur ribs and oblique muscles.

LEVEL

TIME

:,

BENEFITS

il tlr i:.rr ! !_lii t! :

RESTRICTIONS @ Switch sides. Complete the movem(

e Ti-,,,-. ..,1r:, -i,,,,-,
six times on each side.

&,u*t;a='"':#
 snulelxe
snnbrlqo
aele! aer3s?+ l0sual\
*snulelut
\ snnhllqo
{sr0p snurs$t}€
SnUlxlstLl snSlnlS '--
sr.rcule] sdasiq \
snunEur r0l3nppe
.r0uelue sn3pr0]lap
rL.lr0rq sda3ul
su0iua:l I
sn]30r srlEralel snlsPA
sap5nu daap salPltput + 'sonllrlqo puE
!Jisltil solcsnLU leu LUopqe oq]
).r!l . 3qr0 lil[]rpr r 1:!i tl,
uo sl srsEqduro
sallsnu
^reLUUd
lo6rel salelrpur lxal plog SY3HV.I-3SUY&
AfY NOIIV]ONNV
'apiS l-laee
LIC S,JO lllOCOr Xi$
oletcu-rr3'eoi-rl llal
.lnoi p.raMo.f A oqle
rLlllrr rno^ i-lrEo! ,ry
"eeuI oql ;EsU 'L.l5iq+
]i..l6t-r .rnoI Lro ollur?
t,lel .rno,{ aaeld .rool}
3i-l] uo lo{!J '.riCal
L-l 1 !/,{ i]i0aq' }Li€r-reA
rorsBe 3ri-l1 ioj
t$0t,LV3tJtg01 l
 5Y€P*M&\MN

Stand on a block wiih ieft DO IT RIGHT

&
fooi very close 10 the left edge
and the right one dangling off lli,rl illl ili:a

the block. Hold your arms out

straight in f ront of you.

AVOID
I :,:i n: ,,n ,,-.rr
';

ia:;r q

fFr

LEVEL t l beno your reiL leg al

th€ knee. lowering yourself
TIME
toward the ground as your
riEht Ieg dangles below Ihe
.ia)lirli al i,-,r- i arai tcp of the block.
BENEFITS
'ilirar' gl: ra,rl.r I i'a; t PUSn:nroLJgn VoUr leTT

i-1it;v a :titi-l i/.iriia)

heel to return to the startine
position. Cornplete two sets
of 5 repetitions per
'1
leg.
RESTRICTIONS
e I i:ati.la \.ir, tl I kl]ai:
i-li arl ai-t3 sirali,t al
a\",atii.l iir i,r al:ara sil

MODIFICATION
e i -iilt :x3ra,3ar,tail
il llaC.: c:I.: -.r
i-ry t,lit,!Str-t; .,,i:i.l'
.],]]i:l-

ir.rrr iJ .r!.i,
--].:
'1..] irr .l
'.

wa 'ioi :1.r1;i,.lr:1.

,36
 snrur€u30.r1sge
\
su0uel snlc0I
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*snrp0uralur snlseA
sr0!ri rijt.ri,rp!
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irr,:. r,r, i,
I r:lirjll i:ilrl; ili.r l:ill
sallsnu
Sllslllsl !.il
'|xrairai,ral'.
la6rPl sale)rpur lxol plog
AfY NOI.LVIONNV
ti:L"r:l ai?il1;:l; :!SLlnl
'soln D puE sdoc rpenb *run.tcq u n
ou] uo sr srseqdue Ar€LUud snleJ pe n b
svsuv l-3pHV*
snuJalxa sflnilrlq0
a!x
snsou erq Luaujrulas
/ snsoulpuallulas
w
*_- su0&4, sdasrq
"- snu0eu ro]3nppe .r0r.ralue sispr!1lap
rt
snurxeu snolnl6
;snrpau snolnl6
 F Ftl f, lF f, ,lF-
--i- lfltl- !
-E'Iltltr
-alMlrrl-l

tn DO IT RIGHT
@ Sit on the ground
Kccp your h ps
with your legs extended h,.-, I
-h^

and your feet slightly t li ,:XiiL :.

*a wider apart than your
hips. Hold your back
* straight. and raise your
arms out to the sides, AVOID
fully extended, at 90 iiric lr r:,r rr irirr.: r-
g' degrees to your torso. tlit I ilili.

LEVEL
- i-l^", -^, ii , r. .

TIME
s 1-minule
rnmrrlcri.r:.
ivii +rii r. ar @ Keeping your abdominals pulled
JUii v't
in, twist your walst to the left, taking
BENEFITS your entire upper body with it, then
n lmprovss back return to the central position.

ffi
ri^-il-iri+.,
:r' |U,:jty, d:
^^: t
strengthens anC
lengthens Ihe torso

RESTRICTIONS
" Those u;ith lower-
back prcblerrs
shculd avorc ihis
exercise.
 6€t
snurxeu snalnl6
aelel aet3sB+ Josua] ---_=_
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.--=\-*nroqunr
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i
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;
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t-t
 $Y8PF-L€ffi6€M MGAMLXFY
DO IT RIGHT

KeeP ;rour llack ilsi al

:til trmes.
i, ilororng a parr ol
&a dumh.rbells loosely aEainst
your outer thighs. starC ,v;ih
k your feet shoulder-width
U apart, your knees slightly AVOID ffi
bent, and your rear pushed !
:l'lll I !; \i!U: lLrvr,:r
out slightly" I

baci< exo*ssi,,rely.
Y

ry
@ hlaintaining a flat back at all times,
bring the dumbbells arcund in front of you
gs and lower them toward the floor, feeling
the main stretch in the back of the legs.

i;
ii!_'____
i
I

LEVEL j

u iiermeitale !

TIME
E il-l.rinr:le
-r'.mal-;.,.,.
Jv' ,v'e.ir,r i.',-
(,,
".

BENEFITS
* lmpioves lowei--
I ., .; ...,
rr()r iy Irr ^ :;ti+, , ^^n

RESTRICTIONS
r Th.rcr rli:r. .rL,,rr
back prcolerr'.ls
:f n' r :r,.r,.1 :l: :
ererclse.

a
*

@ Return io the
starting position, and
complete three sets of
I5 repetitions.
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1
snLulssllel
//rnop
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u / \,.,,,0.,,,0,,0-'
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ul
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U
z
o
 Mer1Xru&

Itt . DO IT RIGHT
att
vrt @ Lie on your stomach with Your arms Rarse yoL.:r arlts
stretched out in front of you and your legs .,., i r^: r( ir..1h ae
.ossihie.
stretched out behind. Raise your left arm
and right leg off the f loor at the same time,
N
H- along with your head and shoulders, then
lower them all back down.
AVOID
att Overstressing the
neck.
aa
V

&e

A
lna

LEVEL
& lntermeciate @ Repeat the exercise with
your opposite limbs. ComPlete
TIME 10 repetilions Per side.
o 1-minlrie
completion tlme

BENEFITS
. lmproves lower-
back strength and
sarpport

RESTRICTIONS
o Those with lower-
back problems
shculci avoid this
exercise.

\-

t4e.
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a
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BEGINNGR WORKOUT
A:ih...,-.r\ il.:- :^ J^- !^ ,^.^
BI
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r}
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$ Plank, page 40 pUlU!,!:lIilPrYL-.

a f. 1
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= .*
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t*i"-*'=- %,
-"-- -_-':
o uradrupel. oale br.)

@Scissors, page l2E

146
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The ennphasis in this routine is on stabilising,

strengthening, and increasing the definition of
the abdominal region.

lry-

& Side Flank, page 42

@ Transverse Abs, page 52

\ *______-- -- -- - -

@ Rotated Back Extension, page74 @ Lateral Roll, page 70

\- --/
O *-" ar*.n oun. ,ao

t4ts
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AhXT€MXMR W/ORKQUT

ln this routine, the focus is on stabilising,

a

! strengthening, and showcasing the

I rectus abdominis.

& .r
iF_=E
$ Body Saw, page 104
-
@ Bottom Push-Up Hold, page 60

I
I

@ Front Plank, page 44 @ Sv,,iss Ball Foil-Out, page 84

I
l

@ Swiss Ball Jackknife, page 86

G' Seated Pelvic Tilt, page 31

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S Seated Russian Twist, page 120 S Swiss Sall ,lackknife, page 86

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c,
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$&
&3* This regimen works the lowen part of tle body,
&,,......
I placing the emphasis on the legs and their rr:le
,3 in core developnrent ar:cJ perfornrance .

@ lilrs:tlt-s, Pi!. I28 $ Single-Leg Balance, page 62

$ lior rurge. paEe 64

{h \
:4

l)An*;*.* '

@ Qrad:uped, paqe 50 @ Static Surno Sqr:at, page 68

55t
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Iffi
&

{*d
This sequence is for the insatiable diehard who
wishes to rnaximise core stability and strength
and also relishes a challenge.
f
:&'.

* (
tl

@ Swiss Ball Plank with Leg Lift, page 1C2 @ Step-Down. page 136

@ High Lunge, page 64 @ Swiss Ball Jackknife, page 86

€' Push-Up Hand Walkover, page 94 @ Chair Dip, page 96

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Gt&5SAreY
&&ru€K,&L Y&K&,*S dumbbell: A basic piece of the ilexed position and the
abduction: Mcvement away from equipment thai ccnsists of a extended position.
the body. short bar on which piates are resistance band: Any rubber
adduction: Movement toward secured. A person can use a tubinE or flat band device that o
the body. dumbbell in one or both hands provides a resistive force used for
anterior: Located in the front. during an exercise. f'lost gyms sireng:h Lra,ning. Alsc calleo a
offer dumbbells with the weight 'fiiness band'. strelc;ti|g ba/rc'.
*, cardiovascular exercise:
Any exercise that increases the
plates welded cn and poundage
and "stretch tube",
indicated on the plates, but
head 'ete. n aking ox.vgen enC rotator muscle: One ol a group of
many clumbbells intended for
nutrient-rich biocd available to muscles that assisi the rotation of a
home use come with removable
working muscles. joint, such as the hip or the
p:ates ilat allorry yo,r to adjusL
cardiovascular system: The the weight.
shoulder.
circulatory system that distributes scapula: The protrusion of bone on
dynamic exercise: Al exercrse
blood throughout the body; it the mid- to upper back. alsc known
thal includes movement throuoh
incluCes the heart, lungs, aderies, as ihe "shoulder blade".
the joinis and muscles. N
verns, and capi{laries. squat: An exercise that calls lor
extension: The act of straighiening. S
core: Refers to the deep musc,e mcvrng ihe hips back and bending
iayers rhal lie close to lhe spine
extensor muscle: A muscle
the knees and hips to lower the
seruing to extend a body parl away
and provide structural support torso (and an accompanying
from the bcdy.
{o; lhe ent.ie booy. Tne core is weighl, if <Jesired) and ihen
divisible into major core and mincr flexion: The bending of a joint. returning to the upright position" A
core. The major core muscles are flexor muscle: A muscle ihat squat primarily targets the muscles
on the trunk and inciude the Cecreases the angle lletween twc oi the thighs. ntDS an. butlccks.
belly area and the mid- and lower bones, such as bending the arm at and hamstrings.
back. Thjs erea encornpasses the elbow or raising ihe thjgh
static exercise: An iscrnetric form
the pelvic{locr muscles (ievator toward the stomach.
of exercise. without movement cf B
ani, pubococcygeus, iliococcygeus, fly: An exercise rnovement n which the joints, that is held for a specific e
pubo-rectalis, and coccygeus), the hand and arm move through an noriori nf tima a

the abCominals (rectus abdominis, arc while the elbow is kept at a

constent argle. A fly \ /orks the
Swiss ball: A flexible, inflatable PVC a
transversus abdominis, obliquus .14
ball, measuring approximately to
externus. and obliquus iniernus), muscles of the upper body.
34 inches in circumference, used
the spinai extensors (mLrllifidus iliotibial band (lTB): A thick band
for weight training, physical therapy,
spinae, erector spinae, spienius, of fibrous tissue that runs dolvn the
balance training, and many other
Iongissinrus thoracis, and outside of the leg, beginning at the
exercise regimens. lt is aiso called a
semispinalis), and the diaphragm. hip and exiending to the outer side
"balance ball", "fitness ball",
The minor core muscles o; ihe trD a. jusi be'ow the
^ree "stabilily ball", "exercrse ball", "gym
include tne latissimirs dorsi, joint. The ITB works in conjunction
with several of the thigh muscles to ball", "physioball", "bcdy ball", and
gluteus rnaxlmus. anC trapezius
provide slability to the outside of many other names. -..
(upper, middle, and lower).
These minor core muscles the knee joint. warm-up: Any form of light exercise
lateral: Located on, or extendinq o{ shcd duration that prepares the
assist the major muscles when 5
the bcdy engages in activities toward, the ouiside. body for more intense activity.
or movements that require medial: Located on, or extending weight: Refers to the plates or
aCded stability, toward, ihe middle, weight stacks, cr the aclual
poundage listed on ihe bar or
crunch: A common abdominal medicine ball: A small v,reighted
exercise that calls for curling the ball used in weight training and durnbbell.
shoulders toward the pelvis while toning.
lying sL,;pine with hands behind the neutral position (spine): A spinal
head and knees bent. position resci:rbrng an S sh:pe, L&rxe$ Y€K$ws
curl: An exercise movement, consisting of a lordosis (backward The following glossary explains the
usually targeting the biceps curvalure) in the lower ba,ck. when Latin terrninolagy used ta describe
brachii, that calls for a weight viewed rn profile. the body's musculaltLre. V/here
to be mr:r,'cc thrcugh an arc, in posterior: i-ocaled behind. wofCs are derivea fram Greek. this
a "curiing" motion. press: An exercise movernent that is indicated.
deadlift: An evercrse mcverenL calls for rnoving a weighi, or olher CH€57
that calls lor lifting a weight, such resistance, away from the body. coracobrachialis: Greek
as a barL:ell, off the ground from a range of motion: The distance and korakaeiCds, "ravenlike", and
siabilised bent-over position. direction a ioint can move between brachium, "arrn"
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