Exercise PicturesLooking for particular exercise pictures? Click on the muscle group to take you there or scroll down to view all of the exercise pictures. Note: Each exercise will only be listed in one muscle group even though it may hit multiple muscles.
Back Extension – Starting position – Body over top of the ball face down, ball should be under the stomach. Balance on the toes. Hands should be behind the head as in doing sit ups. Movement – Raise the chest up off the ball until the body is in a straight line. Tighten the muscles of the low back and glutes. [back to top] 
Ball Reverse Bridge – Starting position – Roll out so the head is resting on the ball and the feet are flat on the floor with the thighs parallel to the ground. Tighten the low back and glutes so the body is in a straight line. Knees and ankles aligned. Movement – Relax and lower the hips to the floor, return to the starting position and tighten the low back and glutes. Repeat. [back to top]
Bent over dumbbell row – Starting position – Stand in a bent over position with arms extended to the ground belly button drawn in. Movement – Pull the elbow up and back until they are just above the back. Shoulder blades should be retracted and depressed as the dumbbells are moving up. Lower weight and repeat.
[back to top] Floor Bridge – Starting position – Lay on your back with your knees bent and your feet flat on the floor. Draw your belly button in towards your spine and squeeze the glutes. Movement – Raise the hips off the ground until there is a straight line between the knees. [back to top] 
Arm Curl – Starting position – Sitting on a bench or stability ball let the arms hand straight down. Spine should be in neutral alignment and feet flat on the floor. Movement – Draw in belly button. Bend at the elbows and curl both dumbbells up to shoulder height. Palms should be facing you. Pause just at the top (squeeze the bicep) and lower back down to start position. Do not bounce.
[back to top] 
Hammer Curl – Start position – Sitting on a bench or stability ball let the arms hand straight down. Turn the dumbbells so your palms are facing your legs (or neutral position). Movement – Draw in belly button. Bend at the elbows and curl both dumbbells up to shoulder height. Palms should remain in neutral position throughout the lift. Pause just at the top (squeeze the bicep) and lower back down to start position. Do not bounce
[back to top] Abdominal Knee to Chest – Starting position – Lay on your back with your knees bent and your feet flat on the floor. Draw your belly button in towards your spine. Movement – Pick up one leg on raise to your chest. Lower and repeat on the other side. You must be able to maintain the drawing in maneuver throughout the exercise. Do not attempt this exercise until you can proficiently perform the abdominal leg slide. [back to top] Abdominal Leg Slide – Starting position – Lay on your back with your knees bent and your feet flat on the floor. Draw your belly button in towards your spine. Pelvis should be tilted so the back is flat on the floor. (Lumber arch removed). Movement – Lift your foot off the ground and slide the leg away from the body without touching the ground. Try to straighten the knee. It is important to maintain the drawing in maneuver throughout the exercise. Do not forget to breathe. [back to top] Bicycle – Starting position – Begin by laying on your back. Perform the drawing-in maneuver. Hands at the side of your head. Hips and knees at 90 degrees. Movement – Curl the upper back up off the floor. All in the same movement straighten the left leg. Bring the left elbow and the right knee together. Repeat on the other side. Continue alternating sides in a pedaling fashion. [back to top] Double Crunch – Starting position – Begin on the floor on your back knees bent to 45 degrees feet flat on the floor both hands at the sides of your head. Movement – Curl your body up and simultaneously bring your knees up towards your arms, they should meet in the middle. Release and lower to the floor. Repeat. [back to top] Floor Crunch – Starting position – Begin on the floor on your back with your knees bent. Hands in a fist beside each ear. Draw the belly button in tight towards the spine. Perform a pelvic tilt. Movement – Curl the shoulders off the ground holding your drawing in position. Lower and repeat. [back to top] 
Full Sit Up – Starting position – Seated on top of the ball with feet flat on the floor. Roll out on the ball so the thighs are parallel to the ground. Draw the belly button in towards the spine and tighten the glutes. Movement – Contract the abs and raise the torso, repeat for reps.
[back to top]
Quadruped Opposite Arm Leg Lift – Starting position – Begin up on the hands and knees. Head and spine in neutral position. Draw the belly button into the spine. Movement – Extend the leg out into triple extension, while you raise the opposite arm. Thumb should be facing in and palm to the floor. The spine should remain neutral and the pelvis level to the floor. Repeat other side.
Russian Twist – Starting position – Sit on the ball and walk your feet out, rolling your back on the ball supporting the head. Lift hips so they are in line with the knees and shoulders. Arms should be pointed towards the ceiling and perpendicular to the body. Movement – Twist arms to the side keeping the pelvis stable. Twist back to the center and over to the other side. Repeat. [back to top] 
Dumbbell Chest Press – Start position – Lying on a bench make sure the hips are stable and the low back is flat, feet flat on the floor, arms are bent and in the start position. Movement – Draw in belly button. Do not let the low back arch. Press up until the arms are straight but the elbows not locked. Lower and repeat. [back to top] Inchworm – Starting position – Stand with your feet shoulder with apart. Hands should also be on the floor in front of you shoulder with apart. The glutes will be high in the air. (If you are not flexible enough for this position, the feet may go wider or the hands can be further away from the body.) Movement – Walk the hands out and away from the feet until you are flat, in the push up position. Walk your hands back to the start position and repeat for reps. [back to top] 
Push Up – Starting position – Kneel behind the ball, roll out on top hands on the floor shins resting on the ball in the push up position. Movement – Bending your elbows lower your chest to the floor keeping the body in a straight line abs and low back should remain tight. Return to start position and repeat for reps. [back to top] 
Ball Hip Flexion – Starting position – Kneel behind the ball, roll out on top hands on the floor shins resting on the ball in the push up position. Movement – Draw the belly button in. To initiate the movement draw your legs in under you. Keep the spine in a neutral alignment throughout the movement. Return to start position and repeat. [back to top] Quadruped Hip Extension – Start position – Begin up on the hands and knees. Head and spine in neutral position. Draw the belly button into the spine. Movement – Lift one leg up, the knee should be bent 90 degrees. Continue lifting until the bottom of the foot is parallel to the ceiling and the hip, knee and thigh are all parallel to the floor. Squeeze the glute at the end of the movement. Lower the leg and repeat all reps for one side before you switch. [back to top] 
Ball Hamstring Roll – Starting position – Lay flat on the floor with heels of feet on the ball. Legs should be straight. Draw the belly button in and bridge up off the floor. Movement – Curl the ball towards you by bending your knees. Return to start position and repeat. [back to top]
Ball Squat – Starting position – Start with the ball pressed between the wall and the small of your back. Feet should be spread shoulder with apart and forward of the knees. Movement – Keeping the weight on the heels lower from the hips till the thighs are parallel to the ground. Core should be tight and the back should remain straight. Repeat.
[back to top] High Step Up – Starting position – Begin in front of a high step. Movement – Step up onto the high box with both feet at the top of the movement squeeze the glutes. Step back down and repeat. [back to top] Jumping Jacks – Starting position – Stand with feet shoulder with apart or a little closer arms down at your sides. Movement – Jump and land with your feet spread apart while simultaneously bringing your hands together over your head. Jump again and land in the start position. Repeat for desired time or reps. [back to top] Lunge – Starting position – Begin in a standing position feet shoulder with apart. Movement – Lunge out in front of you and land on your heel first. Bend both knees. Make sure knee of the front foot does not go out over the toe. Torso should remain upright and both legs in line with one another. Push off from the heal and go back to starting position. Repeat. [back to top] Mountain Climbers – Starting position – Place hands on the floor in front of your feet. Bring your right knee in towards your chest and your left leg extended behind you. Movement – With hands staying in place rapidly switch the position of your feet alternating back and forth. Keep your back straight throughout the movement. [back to top] Single Leg Romanian Deadlift – Starting position – Begin balanced on one leg. This movement can be done with or without dumbbells. Movement – With no further movement at the knee bent from the hips and touch down with opposite hand. Stand and repeat. Finish all reps on one leg before switching. [back to top] Squat – Starting position – Begin with a barbell over the back of the shoulders resting on the traps or a set of dumbbells hanging at your sides. Feet shoulder with apart. Movement – Keeping the weight on the heels lower from the hips till the thighs are parallel to the ground. Core should be tight and the back should remain straight. Do not let the knees come forward of the toes. Repeat. [back to top] Squat Jumps – Starting position – Stand with your feet a little more than shoulder with apart. Lower your body so the thighs are parallel to the ground. Movement – Explode forcefully into a jump. Land back into the squat position hold for a second and repeat for reps. Make sure as you land the body is in an up right position do not let the knees move out beyond the toes. Use the entire body to generate force. The landing should be soft. [back to top] 
Dumbbell Shoulder Press – Starting position – Sitting on a bench or stability ball with the spine in a neutral position, bend the elbows and raise the arms up into the starting position. Movement – Draw in belly button. Press the dumbbells upward until elbows are straight beside the ears. Lower and repeat.
[back to top] 
Lateral Raise – Start position – Sitting on a bench or stability ball with the spine in a neutral position, let the arms hang at the sides. Movement – Draw in belly button. Lift arms laterally until they reach shoulder height. Return to start position and repeat. [back to top] 
Standing Reverse Fly – Start position – Stand and lean forward from the hips. Arms hanging straight down and palms facing your legs. Movement – Draw in belly button. Raise arms straight out to the side until they are parallel to the floor. Allow for a little bend at the elbow throughout the movement. Lower and repeat. [back to top] 
Standing Kickback – Start position – Stand and lean forward form the hips. Lift the arm so the upper arm is parallel to the floor. Movement – Draw belly button in. While maintaining upper arm position extend and hold the elbow. Lower elbow (not upper arm) and repeat.
[back to top]
|
