C O R E
Video - Picture
Alternative Exercises
Instructions
1. Lie flat on your back with your legs fully extended and your hands placed flat on the floor right next to your torso or placed under your glutes/tailbone. This will be your starting position. 2. Raise & pull your knees towards your midsection by contracting your lower abdominal muscles and hip flexors. Continue the motion until your knees are past being perpendicular to the floor and closer to your midsection and your lower legs (calves) are parallel to the floor. 3. Return your legs back down to their starting position while keeping your lower abdominal muscles and hip flexors fully engaged and under constant tension. Make sure to keep your torso and your arms flat and stationary on the floor throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : STOP immediately if you felt any sharp pain in your midsection (abdominal muscles), hips and/or lower back while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Lie flat on your back on a stable/flat bench with your legs fully extended and your hands holding firm onto the bench seat from both sides. This will be your starting position. 2. Raise & pull your knees towards your midsection by contracting your lower abdominal muscles and hip flexors. Continue the motion until your knees are past being perpendicular to the floor and closer to your midsection and your lower legs (calves) are parallel to the floor. 3. Return your legs back down to their starting position while keeping your lower abdominal muscles and hip flexors fully engaged and under constant tension. Make sure to keep your torso and your arms stationary on the bench throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : STOP immediately if you felt any sharp pain in your midsection (abdominal muscles), hips and/or lower back while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Lie flat on your back with your legs fully extended and your hands placed flat on the floor right next to your torso or placed under your glutes/tailbone. This will be your starting position. 2. Lift & pull your legs all the way up towards your midsection by contracting your lower abdominal muscles and hip flexors, while keeping your legs fully extended with a slight bent at the knees. Continue the motion until your legs are perpendicular to the floor. 3. Return your legs back down to their starting position while keeping your lower abdominal muscles and hip flexors fully engaged and under constant tension. Make sure to keep your torso and your arms flat and stationary on the floor throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : STOP immediately if you felt any sharp pain in your midsection (abdominal muscles), hips and/or lower back while performing this exercise.
Video - Picture
Instructions
Alternative Exercises
1. Lie flat on your back on a stable/flat bench with your legs fully extended and your hands holding firm onto the bench seat from both sides. This will be your starting position. 2. Lift & pull your legs all the way up towards your midsection by contracting your lower abdominal muscles and hip flexors, while keeping your legs fully extended with a slight bent at the knees. Continue the motion until your legs are perpendicular to the floor. 3. Return your legs back down to their starting position while keeping your lower abdominal muscles and hip flexors fully engaged and under constant tension. Make sure to keep your torso and your arms stationary on the bench throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : STOP immediately if you felt any sharp pain in your midsection (abdominal muscles), hips and/or lower back while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Climb up and position your body vertically on a Chin Up / Dip Tower Station so your forearms are resting on it’s arm pads next to your torso while holding onto it’s handles. Your arms should be bent at a 90-degree angle. Your torso should be straight and your back should be flat and pressed against it’s back pad. Your legs should be fully extended and perpendicular to the floor. This will be your starting position. 2. Raise & pull your knees towards your midsection by contracting your lower abdominal muscles and hip flexors. Continue the motion until your knees are perpendicular to your torso and your upper thighs are parallel to the floor. Make sure not to swing your legs while performing this exercise. 3. Return your legs back down to their starting position while keeping your lower abdominal muscles and hip flexors fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : STOP immediately if you felt any sharp pain in your midsection (abdominal muscles), hips and/or lower back while performing this exercise.
Video - Picture
Instructions
Alternative Exercises
1. Climb up and position your body vertically on a Chin Up / Dip Tower Station so your forearms are resting on it’s arm pads next to your torso while holding onto it’s handles. Your arms should be bent at a 90-degree angle. Your torso should be straight and your back should be flat and pressed against it’s back pad. Your legs should be fully extended and perpendicular to the floor. This will be your starting position. 2. Lift & pull your legs all the way up towards your midsection by contracting your lower abdominal muscles and hip flexors while keeping your legs fully extended with a slight bent at the knees. Continue the motion until your legs are parallel to the floor. Make sure not to swing your legs while performing this exercise. 3. Return your legs back down to their starting position while keeping your lower abdominal muscles and hip flexors fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : STOP immediately if you felt any sharp pain in your midsection (abdominal muscles), hips and/or lower back while performing this exercise.
Video - Picture
Instructions
Alternative Exercises
1. Lie flat on your back on a stable/flat bench with your legs fully extended while keeping a slight bent at the knees and while holding a ‘light’ dumbbell firm between your feet, and with your hands holding firm onto the bench seat from both sides. This will be your starting position. 2. Raise & pull your knees towards your midsection by contracting your lower abdominal muscles and your hip flexors while carrying the weight between your feet. Continue the motion until your knees are past being perpendicular to the floor and your lower legs (calves) are parallel to the floor. 3. Return your legs back down to their starting position while keeping your lower abdominal muscles and hip flexors fully engaged and under constant tension. Make sure to keep your torso and your arms stationary on the bench throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set dumbbell when performing this exercise to avoid getting any abdominals, hips and/or lower back injury. STOP immediately if you felt any sharp pain in your midsection (abdominal muscles), hips and/or lower back while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Climb up and position your body vertically on a Chin Up / Dip Tower Station so your forearms are resting on it’s arm pads next to your torso while holding onto it’s handles. Your arms should be bent at a 90-degree angle. Your torso should be straight and your back should be flat and pressed against it’s back pad. Your legs should be fully extended and perpendicular to the floor while firmly holding a dumbbell between your feet. This will be your starting position. 2. Raise & pull your upper knees towards your midsection by contracting your lower abdominal muscles and hip flexors while carrying the dumbbell between your feet. Continue the motion until your knees are perpendicular to your torso and your upper thighs are parallel to the floor. Make sure not to swing your legs as you perform this exercise. 3. Return your legs back down to their starting position while keeping your lower abdominal muscles and hip flexors fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set dumbbell when performing this exercise to avoid getting any abdominals, hips and/or lower back injury. STOP immediately if you felt any sharp pain in your midsection (abdominal muscles), hips and/or lower back while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Place a Swiss ball against a pillar or a wall then stand tall with the center of your back pressed up against it, while holding a dumbbell in each hand held down at arm’s length right next to your sides with the palms of your hands facing inwards and your head facing forward. Place your feet at about hips width apart, and about a foot away from where the ball vertical axis is. This will be your starting position. 2. While maintaining a straight & upright posture, begin to squat down by flexing your knees forward as you go down while keeping your quads muscles fully engaged, and with your back pressed firm against the ball while rolling down with it as you squat down and with your arms fully extended with the weights right at your sides. 3. After reaching a full squatting position, engage your quads muscles to bring your body all the way back up to a full-standing position. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any knees, quads, hips and/or shoulders injury. STOP immediately if you felt any sharp knee pain. Make sure to always maintain a straight & upright torso while performing this exercise to force your quads muscles to handle most of the work load.
Alternative Exercises
Video - Picture
Instructions
1. Lie face down on the floor while holding your torso up at arm’s length with your elbows locked and your hands placed at about shoulders width apart. Position your feet back and away from your body, where your torso and your lower body are on the same alignment as each other. This will be your starting position. 2. Initiate the movement by raising your right foot slightly off the floor and pull your right knee towards your midsection by contracting your right side’s lower abs and hip flexors, and while keeping your arms and the rest of your body stationary. 3. Bring your right leg back to it’s starting position while keeping your lower abdominal muscles and hip flexors fully engaged. 4. Repeat this exact motion with your left leg and that will be considered as a ‘single repetition’. 5. Continue alternating in this manner for the recommended amount of repetitions. CAUTION : STOP immediately if you felt any sharp pain in your midsection (abdominal muscles), hips and/or lower back while performing this exercise. Do NOT tend to kick with your knees at any point throughout this movement, but instead, use a slow and controlled motion to fully engage your lower abdominal muscles and hip flexors.
Alternative Exercises
Video - Picture
Instructions
1. Lie flat on your back with your legs almost fully extended while keeping a slight bent at the knees, and while keeping your hands placed flat on the floor right next to your torso or placed under your glutes/tailbone. This will be your starting position. 2. Lift only your right leg half the way up by contracting your right side’s lower abdominal muscles and your right leg’s hip flexors, then bring your right leg down while simultaneously lifting your other (left) leg up by contracting your left side’s lower abdominal muscles and your left leg’s hip flexors. 3. Make sure to keeping your lower abdominal muscles and hip flexors fully engaged and under constant tension, while keeping a slight bent at the knees. Also make sure to keep your torso and your arms flat and stationary on the floor throughout the entire movement. 4. Continue alternating in this manner until the recommended amount of repetitions for each side have been completed. CAUTION : STOP immediately if you felt any sharp pain in your midsection (abdominal muscles), hips and/or lower back while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Lie flat on your back with your feet on the ground and your knees bent at a 90-degree angle. Place your hands lightly on each side of your head, with your elbows held slightly up and pointing forward (do not lock your fingers behind your head). This will be your starting position. 2. Start raising your head off the floor and towards your midsection along with your arms as you contract your upper abdominal muscles as hard as you can while keeping your back and feet stationary on the floor. 3. Slowly return your head back to it’s starting position while keeping your upper abdominal muscles fully engaged. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : Be careful not to strain your neck as you perform this exercise, while mainly focusing on executing a slow and controlled movement to engage your abdominal muscles as much as you can.
Video - Picture
.png)
Alternative Exercises
Instructions
1. Lie flat on your back with your legs crossed and your upper thighs held up so it’s perpendicular to the floor, and with your lower legs (calves) parallel to the floor. Place your hands lightly on each side of your head, with your elbows held slightly up and pointing forward (do not lock your fingers behind your head). This will be your starting position. 2. Start raising your head off the floor and towards your midsection along with your arms as you contract your upper abdominal muscles as hard as you can while keeping your back stationary on the floor and your legs crossed and held up while parallel to the floor. 3. Slowly return your head back to it’s starting position while keeping your upper abdominal muscles fully engaged. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : Be careful not to strain your neck as you perform this exercise, while mainly focusing on executing a slow and controlled movement. It is normal for you to feel a slight burn and tension in your hip flexors and quads muscles due to the effort being done to keep your legs hanging up in an elevated position the entire time while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Lie comfortably on a Swiss Ball with your legs bent and your feet firm on the ground at about hips width apart. Place your hands lightly on each side of your head, with your elbows held slightly up and pointing forward (do not lock your fingers behind your head). This will be your starting position. 2. Start raising your head off the ball and towards your midsection along with your arms as you contract your upper abdominal muscles as hard as you can, and while keeping your back on the ball and your feet on the floor. 3. Slowly return your head back to it’s starting position while keeping your upper abdominal muscles fully engaged. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : Be careful not to strain your neck as you perform this exercise, while mainly focusing on executing slow and controlled movements. This is also a balance & coordination exercise so it’s normal for you to feel your hip flexors and legs muscles getting engaged due to the effort being done by your hips and lower body to keep your torso balanced and centered throughout the entire movement. Make sure the floor surface beneath you isn’t slippery to avoid the possibility of having the ball slip from underneath you at any point while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Attach a Rope to a high pulley machine or a cross cable machine then select your desired resistance to be used. 2. Stand a couple of feet away from the pulley then grasp the two ends of the rope in a neutral grip, with the palms of your hands facing each other. Lower down the rope until your thumbs are right in front of your forehead with your elbows tucked in and parallel to each other. Lean slightly forward by bending at the hip/waist to allow the weight to hyperextend your lower back muscles just a bit before starting. Place your feet at about hips width apart. This will be your starting position. 3. While keeping your hips stationary (not moving), start contracting your abdominal muscles by crunching down with your torso so your elbows would start travelling down along with your arms holding the rope. 4. Slowly return the rope back up to it’s starting position while keeping your abdominal muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any core (abdominals or lower back) injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your abdominal muscles -as it should- instead of having you rely on your arms, shoulders and/or lats muscles to perform this exercise. Lower down the weight resistance if you felt that your abdominal muscles are not fully engaged as they should.
Video - Picture
Alternative Exercises
Instructions
1. Attach a Rope to a high pulley machine or a cross cable machine then select your desired resistance to be used. 2. Kneel a couple of feet away from the pulley then grasp the two ends of the rope in a neutral grip, with the palms of your hands facing each other. Lower down the rope until your thumbs are right in front of your forehead with your elbows tucked in and parallel to each other. Lean slightly forward by bending at the hip/waist to allow the weight to hyperextend your lower back muscles just a bit before starting. Place your knees at about hips width apart. This will be your starting position. 3. While keeping your hips stationary (not moving), start contracting your abdominal muscles by crunching down with your torso so your elbows would start travelling down along with your arms holding the rope. 4. Slowly return the rope back up to it’s starting position while keeping your abdominal muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any core (abdominals or lower back) injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your abdominal muscles -as it should- instead of having you rely on your arms, shoulders and/or lats muscles to perform this exercise. Lower down the weight resistance if you felt that your abdominal muscles are not fully engaged as they should.
Video - Picture
Alternative Exercises
Instructions
1. Lie flat on your back then get into an abdominal crunching position with your head elevated, hands placed lightly beside your head and elbows pointing up & forward. Bring your knees up so that they are almost perpendicular to the floor, with both your lower legs (calves) parallel to the floor. This will be your starting position. 2. Now engage your abdominal muscles & hip flexors to simultaneously go through a cycle pedal motion by kicking forward with your right leg while bringing in your left knee, and as you bring in your right elbow closer to your left knee by crunching to your left side. 3. Go back to your initial position. 4. Apply the same motion to your other side and that will be considered as a ‘single repetition’. 5. Continue alternating in this manner until the recommended amount of repetitions for each side have been completed. CAUTION : Be careful not to strain your neck as you perform this exercise, while mainly focusing on executing a slow and controlled movement to better engage your abdominal muscles as much as you can.
Alternative Exercises
Video - Picture
Instructions
1. Secure your legs at the end of a decline bench as you lay down while slightly raising your torso off the bench by 30-45 degrees from the floor. Keep both your arms fully extended right in front of you with the palms of your hands facing down, and your head facing forward. This will be your starting position. 2. Slowly raise your torso up and crunch forward by contracting your upper abdominal muscles as hard as you can while simultaneously raising your fully extended arms going up with your torso. Continue to go up until your torso is almost perpendicular to the floor. 3. Slowly lower down your torso back to it’s starting position while keeping your upper abdominal muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : STOP immediately if you felt any sharp pain in your midsection (abdominal muscles), hips and/or lower back while performing this exercise. Mainly focus on executing a slow and controlled movement to gain the best out of this exercise. It is normal for you to feel your hip flexors & quads muscles also getting slightly engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Sit on the side of a flat stable bench with your legs stretched out in front of you, and your heels held slightly above floor level, while holding tight on to the outside edge of the bench. Your torso should be leaning backwards at about a 45-degree angle from the bench. This will be your starting position. 2. Bring your knees in and towards your midsection while moving your torso closer to your knees as you contract your abdominal muscles as hard as you can. 3. Slowly return your legs down and your torso back to their starting position, while keeping your abdominal muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : STOP immediately if you felt any sharp pain in your core (abdominals or lower back) muscles while performing this exercise. Make sure to use a very stable flat bench when performing this exercise.
Alternative Exercises
Video - Picture
.png)
Instructions
1. Secure your legs at the end of a decline bench as you lay down while slightly raising your torso off the bench by 30-45 degrees from the floor. Keep both your arms fully extended right in front of you while holding a single dumbbell from both sides, with the palms of your hands facing inwards and your head facing forward. This will be your starting position. 2. Slowly raise your torso up and crunch forward by contracting your upper abdominal muscles as hard as you can while simultaneously raising your fully extended arms carrying the weight and going up with your torso. Continue to go up until your torso is almost perpendicular to the floor. 3. Slowly lower down your torso back to it’s starting position while keeping your upper abdominal muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set dumbbell when performing this exercise to avoid getting any core (abdominals or lower Back), hips and/or shoulders injury. STOP immediately if you felt any sharp pain in your midsection (abdominal muscles), hips and/or lower back while performing this exercise. Mainly focus on executing a slow and controlled movement to gain the best out of this exercise. It is normal for you to feel your hip flexors & quads muscles also getting slightly engaged while performing this exercise. It is also normal for you to feel a slight burn in your shoulders muscles due to the effort being done to keep the weight held up the entire time while performing this exercise.
Alternative Exercises
Video - Picture
.png)
Instructions
1. Secure your legs at the end of a decline bench as you lay down while slightly raising your torso off the bench by 30-45 degrees from the floor. Keep both your arms fully extended right in front of you while holding a weight plate from both sides, with the palms of your hands facing inwards and your head facing forward. This will be your starting position. 2. Slowly raise your torso up and crunch forward by contracting your upper abdominal muscles as hard as you can while simultaneously raising your fully extended arms carrying the weight and going up with your torso. Continue to go up until your torso is almost perpendicular to the floor. 3. Slowly lower down your torso back to it’s starting position while keeping your upper abdominal muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight plate when performing this exercise to avoid getting any core (abdominals or lower Back), hips and/or shoulders injury. STOP immediately if you felt any sharp pain in your midsection (abdominal muscles), hips and/or lower back while performing this exercise. Mainly focus on executing a slow and controlled movement to gain the best out of this exercise. It is normal for you to feel your hip flexors & quads muscles also getting slightly engaged while performing this exercise. It is also normal for you to feel a slight burn in your shoulders muscles due to the effort being done to keep the weight held up the entire time while performing this exercise.
Video - Picture
Instructions
Alternative Exercises
1. Attach a Single Arm Grip to the top of a pulley machine or a cross cable machine then select your desired weight resistance to be used. 2. Stand tall a couple of feet away from the pulley then grasp the arm grip with your right hand in an underhand grip with the palm of your hand facing you and with your elbow pointing forward. Your upper arm should remain stationary (not moving) at all times. Place your other non-lifting hand right on top of your right side obliques to have a better feel when you start contracting your obliques muscles. Place your right foot on the same line as your torso, with your left foot placed slightly backwards. Make sure you face the pulley in a slightly titled positon to better engage your obliques muscles, and make sure you stand far enough from the pulley so your core muscles are under constant tension once you’ve grabbed the arm grip. This will be your starting position. 3. With your hips stationary (not moving), start contracting your right side obliques muscles by crunching down with your torso towards your right side so your right elbow starts travelling down with your arm holding on to the arm grip. 4. Slowly return the arm grip back up to it’s starting position while keeping your right side obliques muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch hands, sides and legs positions then repeat the same exact motion for the same recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any core (abdominals or lower back) injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your obliques muscles -as it should- instead of having you rely on your arms, shoulders and/or lats muscles to perform this exercise. Lower down the weight resistance if you felt that your obliques muscles are not fully engaged as they should.
Alternative Exercises
Video - Picture
Instructions
1. Adjust the upper pad of a Lower Back Bench so that the side of your hip can lie flat against it’s pad. Make sure to leave enough room for your torso to be able to bend sideways at the hip/waist without any restriction. Stand sideways with your left hip resting against the upper pad of the bench, and stack both your feet against it’s footpad. Place your right hand lightly next to your head, and your left hand just on top of your right side obliques. Your posture should be leaning more towards the floor than being straight. This will be your starting position. 2. Slowly start bending your torso at the hip/waist towards your right side as far as you can go by crunching your right side obliques muscles as hard as you can. 3. Return your torso back to it’s starting position while keeping your right side obliques muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch sides, arms and legs positions then perform the same exact movement for the same amount of repetitions. CAUTION : STOP immediately if you felt any severe discomfort or experienced any sharp pain anywhere across your spine or lower back while performing this exercise. Do NOT swing your torso in any way while performing this exercise to protect yourself from getting a back injury, rather perform a slow and controlled movement.
Alternative Exercises
Video - Picture
Instructions
1. Adjust the upper pad of a Lower Back Bench so that the side of your hip can lie flat against it’s pad. Make sure to leave enough room for your torso to be able to bend sideways at the hip/waist without any restriction. Stand sideways with your left hip resting against the upper pad of the bench, and stack both your feet against it’s footpad. Place your right hand lightly next to your head, with your left arm hanging straight down on your left side while carrying a ‘light’ dumbbell. Your posture should be leaning more towards the floor than being straight. This will be your starting position. 2. Slowly start bending your torso at the hip/waist towards your right side as far as you can go by crunching your right side obliques muscles as hard as you can, and while keeping your left arm fully extended with the weight. 3. Return your torso back to it’s starting position while keeping your right side obliques muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch sides, arms and legs positions then perform the same exact movement for the same amount of repetitions. CAUTION : NEVER use a heavy weight dumbbell when performing this exercise to avoid getting any lower back and/or hip injury. STOP immediately if you felt any severe discomfort or experienced any sharp pain anywhere across your spine or lower back while performing this exercise. Do NOT swing your torso in any way while performing this exercise to protect yourself from getting a lower back injury, rather execute a slow and controlled movement.
Video - Picture
Instructions
Alternative Exercises
1. For this exercise you will need to use a Lying Leg Curls Machine. 2. Adjust the weight stack on the machine so it fits your desired resistance to be used, then adjust the machine’s lower lever to fit your height so that the lever is placed right above your ankles. 3. Lie down on your front then place the back of your lower legs against the padded lever (just a few inches above your heels), then grasp the front bars on the machine as you keep your feet flexed with your toes pointing forward, while ensuring that your legs are almost fully extended (but NOT locked) to avoid overstressing your knee joints. This will be your starting position. 4. Now use your hamstrings muscles to push the lever all the way up by curling your lower legs for as far as they can go, while keeping your torso flat and stationary on the bench throughout the entire movement. 5. Slowly bring the lever back down to it’s starting position while keeping your hamstrings muscles fully engaged and under constant tension. 6. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any knees, lower back, hamstrings, glutes and/or hips injury. Do NOT swing or jerk the lever in any way, but rather do you best to execute slow and controlled movements to gain the best results out of this exercise. Make sure to keep both your feet ‘flexed’ and pointing forward throughout the entire movement. STOP immediately if you felt any sharp knee and/or hamstrings pain.
Decline Cable Woodchoppers
Alternative Exercises
Video - Picture
Instructions
1. Attach a Single Arm Grip to the highest point of a pulley machine or a cross cable machine then select your desired resistance to be used. Stand about an arm’s length away with the pulley facing your right side, and make sure you stand far enough that your arms can be fully extended while kept under constant tension once you’ve grabbed the arm grip with both hands. 2. Grasp the arm grip with both your hands firm on top of each other, with your right foot pointing forward and your left foot pointing away from the pulley. The space between your feet should be about an arm’s length. Both your arms should be fully extended with your elbows locked throughout the entire movement. This will be your starting position. 3. In a smooth & controlled fashion, engage your right side obliques & core muscles to pull the arm grip all the way down and across your body in a semicircular motion until your arms are fully extended with the arm grip just above your left knee. Keep your torso straight and your arms close to your body as you pivot your back foot and straighten your legs to execute a full range of motion. Your head should be facing your hands holding the arm grip throughout the entire movement so that your arms and your head are rotating together as one unit. 4. Slowly return the arm grip back up to it’s starting position using the same motion you’ve used to pull it down in, while keeping your right side obliques & core muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch sides and legs positions then repeat the same exact motion for the same recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any core (abdominals or lower back) and/or shoulders injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your obliques & core muscles -as it should- instead of having you rely on your arms & shoulders to perform this exercise. Lower down the weight resistance setting if you ever felt that your arms and/or shoulders are being more engaged than your obliques & core muscles -which should be the main muscle groups you’re targeting.
Video - Picture
Instructions
Alternative Exercises
1. Stand tall while holding a straight barbell in an overhand/shoulder width grip held down at arm’s length at your front, with the palms of your hands facing the front of your thighs. Place your feet about at hips width apart and keep your head facing forward. This will be your starting position. 2. Slowly start moving your hips backwards while simultaneously leaning forward with your torso by bending at the hips/waist, and while keeping your back straight and your knees partially locked as you bring the bar down and closer to your feet. Keep your chin held slightly up with your head facing forward to force your spine to stay straight while performing this movement. Now keep on bending forward as you move your hips backwards as if you’re about to pick something from the floor, while stretching your hamstrings and glutes muscles for as far as they can go. 3. Once your hamstrings & glutes muscles have been fully stretched, start bringing your torso back up to it’s starting position by pushing your hips/waist forward until your torso returns back up to a full-standing position. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy stacked barbell when performing this exercise to avoid getting any lower back, hips, hamstrings and/or knees injury. STOP immediately if you felt any sharp lower back and/or hamstrings pain. Make sure to always maintain a straight & upright torso while leaning forward to focus most of the tension on your hamstrings and glutes muscles instead of putting pressure on your lower back. It is normal for you to also feel your calves muscles getting stretched while leaning forward due to the nature of the movement.
Video - Picture
Instructions
Alternative Exercises
1. Attach a Single Arm Grip to the middle of a pulley machine or a cross cable machine, in which the handle is on the same horizontal level as your chest then select your desired resistance to be used. Stand about an arm’s length away with the pulley facing your right side, and make sure you stand far enough that your arms can be fully extended while kept under constant tension once you’ve grabbed the arm grip with both hands. 2. Grasp the arm grip with both your hands firm on top of each other, with your right foot pointing forward, and your left foot pointing away from the pulley. The space between your feet should be about an arm’s length. Both your arms should be fully extended with your elbows locked throughout the entire movement. This will be your starting position. 3. In a smooth & controlled fashion, engage your right side obliques & core muscles to pull the arm grip horizontally in a semicircular motion all the way towards your left side until your arms are fully extended with the arm grip in front of your chest and are perpendicular to your torso. Keep your torso straight and your arms fully extended as you pivot your torso to execute a full range of motion. Your head should be facing your hands holding the arm grip throughout the entire movement so that your arms and your head are rotating together as one unit. 4. Slowly return the arm grip back to it’s starting position using the same horizontal semicircular motion you’ve used to pull it sideways in, and while keeping your right side obliques & core muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch sides and legs positions then repeat the same exact motion for the same recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any core (abdominals or lower back) and/or shoulders injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your obliques & core muscles -as it should- instead of having you rely on your arms & shoulders to perform this exercise. Lower down the weight resistance setting if you ever felt that your arms and/or shoulders are being more engaged than your obliques & core muscles -which should be the main muscle groups you’re targeting.
Video - Picture
%202.png)
Instructions
Alternative Exercises
1. Stand tall while holding a Weight Plate from both sides just a few inches away from the center of your torso. This will be your starting position. 2. Engage your right side obliques & core muscles to rotate your torso all the way to your right side, with your head and arms carrying the weight plate rotating with it. 3. Rotate your torso back to your left side in the same manner, while engaging your left side obliques & core muscles. 4. Continue alternating in this manner until the recommended amount of repetitions for each side have been completed. CAUTION : NEVER use a heavy weight plate when performing this exercise to avoid getting any core (abdominals or Lower Back) injury. STOP immediately if you felt any sharp pain in your midsection (abdominals or lower back) while performing this exercise.
Video - Picture
.png)
Instructions
Alternative Exercises
1. Secure your legs at the end of an Adjustable Decline Bench while sitting upright and holding a weight plate from both sides just a few inches away from your chest and with your head facing forward. This will be your starting position. 2. Engage your right side obliques & core muscles to rotate your torso all the way to your right side, with your head and arms carrying the weight plate rotating with it. 3. Rotate your torso back to your left side in the same manner, while engaging your left side obliques & core muscles. 4. Continue alternating in this manner until the recommended amount of repetitions for each side have been completed. CAUTION : NEVER use a heavy set weight plate when performing this exercise to avoid getting any core (abdominals or Lower Back) injury. STOP immediately if you felt any sharp pain in your midsection (abdominals or lower back) while performing this exercise. It is normal for you to feel your hip flexors & quads muscles also getting slightly engaged while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. For this exercise you will need to use a Seated Leg Curls Machine. 2. Adjust the weight stack on the machine to your desired resistance to be used then sit comfortably with your back pressed firm against it’s back pad, then adjust the machine’s lever to fit your height. 3. Place the back of your right lower leg on top of the padded lever (just a few inches above your heel), with your left leg bent down and stationary. Secure the lap pad to press down against your thighs just above your knees to keep your legs pinned down. Grasp the sidebars or front handles/bars on the machine as you keep your right foot flexed with your toes pointing forward, while ensuring that your leg is almost fully extended but not locked to avoid overstressing your knee joint. This will be your starting position. 4. Now use your right leg’s hamstrings muscles to push the lever all the way down by curling your right lower leg for as far as it can go, while keeping your left leg and you torso stationary throughout the entire movement. 5. Slowly bring the lever back up to it’s starting position while keeping your right leg’s hamstrings muscles fully engaged and under constant tension. 6. Repeat this motion for the recommended amount of repetitions. 7. Switch legs and perform the same exact motion for the same amount of repetitions with your other leg. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any knees and/or hips injury. Do NOT swing or jerk the lever in anyway, but rather execute slow and controlled movements to gain the best out of this exercise. Make sure both your feet stay ‘flexed’ and pointing forward throughout the entire movement. STOP immediately if you felt any sharp knee pain.
Alternative Exercises
Video - Picture
Instructions
1. Attach a Single Arm Grip to the lowest point of a pulley machine or a cross cable machine then select your desired resistance to be used. Stand about an arm’s length away with the pulley facing your right side, and make sure you stand far enough that your arms can be fully extended while kept under constant tension once you’ve grabbed the arm grip with both hands. 2. Grasp the arm grip with both your hands firm on top of each other, with your right foot pointing forward and your left foot pointing away from the pulley. The space between your feet should be about an arm’s length. Both your arms should be fully extended with your elbows locked throughout the entire movement. This will be your starting position. 3. In a smooth & controlled fashion, engage your right side obliques & core muscles to pull the arm grip all the way up and across your body in a vertical semicircular motion until your arms are fully extended with the arm grip at your top left side. Keep your torso straight and your arms close to your body as you pivot your back foot and straighten your legs to execute a full range of motion. Your head should be facing your hands holding the arm grip throughout the entire movement so that your arms and your head are rotating together as one unit. 4. Slowly return the arm grip back down to it’s starting position using the same motion you’ve use to pull it up in, while keeping your right side obliques & core muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch sides and legs positions then repeat the same exact motion for the same recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any core (abdominals or lower back) and/or shoulders injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your obliques & core muscles -as it should- instead of having you rely on your arms & shoulders to perform this exercise. Lower down the weight resistance setting if you ever felt that your arms and/or shoulders are being more engaged than your obliques & core muscles -which should be the main muscle groups you’re targeting.
Video - Picture
Instructions
Alternative Exercises
1. Stand tall while holding a Dumbbell with both your hands on top of each other with your arms fully extended, and your feet placed at about hips width apart. Elevate your heels by placing a small weight plate under each heel. Now do a half squat as you rotate your torso all the way to your right side with your arms fully extended carrying the weight, and with your head facing forward towards your hands. This will be your starting position. 2. In a smooth & controlled fashion, engage your quads muscles to stand up while simultaneously engaging your right side obliques & core muscles to lift the dumbbell all the way up and across your body in a vertical semicircular motion until your arms are fully extended with the weight just above your left shoulder. Keep your torso straight and your arms close to your body as you stand up. Your head should be facing your hands holding the weight throughout the entire movement so that your arms and your head are rotating together as one unit. 3. Slowly return the weight back down to it’s starting position using the same motion you’ve use to lift it up in, while keeping your right side obliques & core muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch sides then repeat the same exact motion for the same recommended amount of repetitions. CAUTION : NEVER use a heavy dumbbell when performing this exercise to avoid getting any core (abdominals or lower back) and/or shoulders injury. A proper weighted dumbbell that is not too heavy should have you mostly engage your obliques & core muscles -as it should- instead of having you rely on your arms & shoulders to perform this exercise. Pick a lighted weighted dumbbell if you ever felt that your arms and/or shoulders are being more engaged than your obliques & core muscles -which should be the main muscle groups you’re targeting.
Video - Picture
Alternative Exercises
Instructions
1. Go down on all four while supporting your upper body’s weight on your fully extended arms and your bent knees. Your arms and your upper legs should be parallel to each other and perpendicular on the floor. This will be your starting position. 2. Raise your left arm and stretch it forward while simultaneously raising your right leg and fully extending it backwards both at the same time. 3. Now hold this suspended position for as long as recommended while keeping your entire posture perfectly straight and parallel to the floor. 4. Slowly bring down both your left arm and your right leg at the same time, then raise your right arm and stretch it forward while raising your left leg and fully extending it backwards also both at the same time. 5. Hold this suspended position for as long as recommended while keeping your entire posture perfectly straight and parallel to the floor. CAUTION : STOP immediately if you felt any sharp pain in your spine, lower back, hips, knees and/or shoulders while performing this exercise. This is a balance and coordination exercise that is meant to engage your entire back muscles, as well as your core, shoulders & glutes muscles all at the same time.
PLANK
Video - Picture
Alternative Exercises
Instructions
1. Lie face down on the floor while supporting your body’s weight on your toes and forearms. Your elbows should be right below your shoulders level, and your feet should be at about hips width apart. This will be your starting position. 2. Use your core muscles (abdominals & lower back muscles) to hold this suspended position with your entire posture kept perfectly straight while parallel to the floor. 3. Hold this position for the recommended amount of time. CAUTION : STOP immediately if you felt any sharp pain in your midsection (abdominals or lower back) while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1.Lie face down on the floor while supporting your body’s weight on your toes and forearms while placing a ‘Light-Medium’ weight plate on your lower back just above your glutes & tailbone area. Your elbows should be right below your shoulders level, and your feet should be at about hips width apart. This will be your starting position. 2.Use your core muscles (abdominals & lower back muscles) to hold this suspended position with your entire posture kept perfectly straight while parallel to the floor. 3.Hold this position for the recommended amount of time. CAUTION: STOP immediately if you felt any sharp pain in your midsection (abdominals or lower back) while performing this exercise.
Video - Picture
Instructions
Alternative Exercises
1. Stand tall while holding a Dumbbell with both your hands on top of each other with your arms fully extended, and your feet placed at about hips width apart. Elevate your heels by placing a small weight plate under each heel. Now do a half squat as you rotate your torso all the way to your right side with your arms fully extended carrying the weight, and with your head facing forward towards your hands. This will be your starting position. 2. In a smooth & controlled fashion, engage your quads muscles to stand up while simultaneously engaging your right side obliques & core muscles to lift the dumbbell all the way up and across your body in a vertical semicircular motion until your arms are fully extended with the weight just above your left shoulder. Keep your torso straight and your arms close to your body as you stand up. Your head should be facing your hands holding the weight throughout the entire movement so that your arms and your head are rotating together as one unit. 3. Slowly return the weight back down to it’s starting position using the same motion you’ve use to lift it up in, while keeping your right side obliques & core muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch sides then repeat the same exact motion for the same recommended amount of repetitions. CAUTION : NEVER use a heavy dumbbell when performing this exercise to avoid getting any core (abdominals or lower back) and/or shoulders injury. A proper weighted dumbbell that is not too heavy should have you mostly engage your obliques & core muscles -as it should- instead of having you rely on your arms & shoulders to perform this exercise. Pick a lighted weighted dumbbell if you ever felt that your arms and/or shoulders are being more engaged than your obliques & core muscles -which should be the main muscle groups you’re targeting.
Video - Picture
Alternative Exercises
Instructions
1. Lie flat on your back then get into an abdominal crunching position with your head elevated, hands placed lightly beside your head and elbows pointing up & forward. Bring your knees up so that they are almost perpendicular to the floor, with both your lower legs (calves) parallel to the floor. This will be your starting position. 2. Now engage your abdominal muscles & hip flexors to simultaneously go through a cycle pedal motion by kicking forward with your right leg while bringing in your left knee, and as you bring in your right elbow closer to your left knee by crunching to your left side. 3. Go back to your initial position. 4. Apply the same motion to your other side and that will be considered as a ‘single repetition’. 5. Continue alternating in this manner until the recommended amount of repetitions for each side have been completed. CAUTION : Be careful not to strain your neck as you perform this exercise, while mainly focusing on executing a slow and controlled movement to better engage your abdominal muscles as much as you can.
Alternative Exercises
Video - Picture
Instructions
1. Lie face down on the floor while holding your torso up at arm’s length with your elbows locked and your hands placed at about shoulders width apart. Position your feet back and away from your body, where your torso and your lower body are on the same alignment as each other. This will be your starting position. 2. Initiate the movement by raising your right foot slightly off the floor and pull your right knee towards your midsection by contracting your right side’s lower abs and hip flexors, and while keeping your arms and the rest of your body stationary. 3. Bring your right leg back to it’s starting position while keeping your lower abdominal muscles and hip flexors fully engaged. 4. Repeat this exact motion with your left leg and that will be considered as a ‘single repetition’. 5. Continue alternating in this manner for the recommended amount of repetitions. CAUTION : STOP immediately if you felt any sharp pain in your midsection (abdominal muscles), hips and/or lower back while performing this exercise. Do NOT tend to kick with your knees at any point throughout this movement, but instead, use a slow and controlled motion to fully engage your lower abdominal muscles and hip flexors.
Video - Picture
Instructions
Alternative Exercises
1. Attach a Single Arm Grip to the top of a pulley machine or a cross cable machine then select your desired weight resistance to be used. 2. Stand tall a couple of feet away from the pulley then grasp the arm grip with your right hand in an underhand grip with the palm of your hand facing you and with your elbow pointing forward. Your upper arm should remain stationary (not moving) at all times. Place your other non-lifting hand right on top of your right side obliques to have a better feel when you start contracting your obliques muscles. Place your right foot on the same line as your torso, with your left foot placed slightly backwards. Make sure you face the pulley in a slightly titled positon to better engage your obliques muscles, and make sure you stand far enough from the pulley so your core muscles are under constant tension once you’ve grabbed the arm grip. This will be your starting position. 3. With your hips stationary (not moving), start contracting your right side obliques muscles by crunching down with your torso towards your right side so your right elbow starts travelling down with your arm holding on to the arm grip. 4. Slowly return the arm grip back up to it’s starting position while keeping your right side obliques muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch hands, sides and legs positions then repeat the same exact motion for the same recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any core (abdominals or lower back) injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your obliques muscles -as it should- instead of having you rely on your arms, shoulders and/or lats muscles to perform this exercise. Lower down the weight resistance if you felt that your obliques muscles are not fully engaged as they should.
Video - Picture
Instructions
Alternative Exercises
1. Attach a Single Arm Grip to the top of a pulley machine or a cross cable machine then select your desired weight resistance to be used. 2. Stand tall a couple of feet away from the pulley then grasp the arm grip with your right hand in an underhand grip with the palm of your hand facing you and with your elbow pointing forward. Your upper arm should remain stationary (not moving) at all times. Place your other non-lifting hand right on top of your right side obliques to have a better feel when you start contracting your obliques muscles. Place your right foot on the same line as your torso, with your left foot placed slightly backwards. Make sure you face the pulley in a slightly titled positon to better engage your obliques muscles, and make sure you stand far enough from the pulley so your core muscles are under constant tension once you’ve grabbed the arm grip. This will be your starting position. 3. With your hips stationary (not moving), start contracting your right side obliques muscles by crunching down with your torso towards your right side so your right elbow starts travelling down with your arm holding on to the arm grip. 4. Slowly return the arm grip back up to it’s starting position while keeping your right side obliques muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch hands, sides and legs positions then repeat the same exact motion for the same recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any core (abdominals or lower back) injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your obliques muscles -as it should- instead of having you rely on your arms, shoulders and/or lats muscles to perform this exercise. Lower down the weight resistance if you felt that your obliques muscles are not fully engaged as they should.