Core Stability Pyramid.

Keeping it short and simple. The role of the core is to resist movement, so we will practice that skill with these two movements. Remember to never let your back sag at end range and maintain a solid pike position. If the ab rolls are too easy from your knees go to your feet! Make sure to rest as needed to maintain good form.

Exercises

Satz 1: 1 Runde

Ball Ab Rolls

10 Wiederholungen

Ball Plank Pikes

10 Wiederholungen

Ball Ab Rolls

8 Wiederholungen

Ball Plank Pikes

8 Wiederholungen

Ball Ab Rolls

6 Wiederholungen

Ball Plank Pikes

6 Wiederholungen

Ball Ab Rolls

4 Wiederholungen

Ball Plank Pikes

4 Wiederholungen

Ball Ab Rolls

2 Wiederholungen

Ball Ab Rolls

2 Wiederholungen

Ball Ab Rolls

4 Wiederholungen

Ball Plank Pikes

4 Wiederholungen

Ball Ab Rolls

6 Wiederholungen

Ball Plank Pikes

6 Wiederholungen

Ball Ab Rolls

8 Wiederholungen

Ball Plank Pikes

8 Wiederholungen

Ball Ab Rolls

10 Wiederholungen

Ball Plank Pikes

10 Wiederholungen

Satz 2: 1 Runde

Bridge with Leg Lifts on Ball

30 seconds

Rest

8 seconds

Ball Plank with Leg Lifts

30 seconds

Rest

8 seconds

Bridge with Leg Lifts on Ball

20 seconds

Rest

8 seconds

Ball Plank with Leg Lifts

20 seconds

Rest

8 seconds

Bridge with Leg Lifts on Ball

10 seconds

Rest

8 seconds

Ball Plank with Leg Lifts

10 seconds

Rest

8 seconds

Bridge with Leg Lifts on Ball

20 seconds

Rest

8 seconds

Ball Plank with Leg Lifts

20 seconds

Rest

8 seconds

Bridge with Leg Lifts on Ball

30 seconds

Rest

8 seconds

Ball Plank with Leg Lifts

30 seconds

Rest

3 minutes

Satz 3: 1 Runde

Ball Ab Rolls

10 Wiederholungen

Ball Plank Pikes

10 Wiederholungen

Ball Ab Rolls

8 Wiederholungen

Ball Plank Pikes

8 Wiederholungen

Ball Ab Rolls

6 Wiederholungen

Ball Plank Pikes

6 Wiederholungen

Ball Ab Rolls

4 Wiederholungen

Ball Plank Pikes

4 Wiederholungen

Ball Ab Rolls

2 Wiederholungen

Ball Ab Rolls

2 Wiederholungen

Ball Ab Rolls

4 Wiederholungen

Ball Plank Pikes

4 Wiederholungen

Ball Ab Rolls

6 Wiederholungen

Ball Plank Pikes

6 Wiederholungen

Ball Ab Rolls

8 Wiederholungen

Ball Plank Pikes

8 Wiederholungen

Ball Ab Rolls

10 Wiederholungen

Ball Plank Pikes

10 Wiederholungen

Satz 4: 1 Runde

Bridge with Leg Lifts on Ball

30 seconds

Rest

8 seconds

Ball Plank with Leg Lifts

30 seconds

Rest

8 seconds

Bridge with Leg Lifts on Ball

20 seconds

Rest

8 seconds

Ball Plank with Leg Lifts

20 seconds

Rest

8 seconds

Bridge with Leg Lifts on Ball

10 seconds

Rest

8 seconds

Ball Plank with Leg Lifts

10 seconds

Rest

8 seconds

Bridge with Leg Lifts on Ball

20 seconds

Rest

8 seconds

Ball Plank with Leg Lifts

20 seconds

Rest

8 seconds

Bridge with Leg Lifts on Ball

30 seconds

Rest

8 seconds

Ball Plank with Leg Lifts

30 seconds

Verwandte Workouts

Sore Core

30 minutes, Intensiv

Core

11 minutes, Anfänger

Strong to the Core

20 minutes, Mäßig

Core

2 Min 19 Sek, Mäßig

Sore Core TV

14 Min 15 Sek, Intensiv

Stability Ball Core

6 Min 16 Sek, Mäßig

Workouts mit demselben Equipment

FITNESS BALL FOR THE PSOAS & ILIACUS FLEXIBILITY - STABILITY BALL FOR STRETCHING BACK & HIP FLEXORS.

27 Min 3 Sek, Anfänger

Balance And Core USING a Balance Pad | Improve Your Balance And Core Strength Today!!!

31 Min 1 Sek, Mäßig

Rebounding Yoga Flow (75 MIN) | Deep Stretch + Nervous System Reset

1 Std 16 Min 21 Sek, Anfänger

Stability Ball Cardio And Sculpt | Low Impact Fun Routine | Have Fun While Working Out!!!

31 Min 23 Sek, Mäßig

Pilates Ball Workout

23 Min 20 Sek, Anfänger

Core Activation for Deep Diastasis Recti

2 Min 6 Sek, Anfänger