Each list has 20+ exercises. It isn't necessary or even wise to do the whole list each time you exercise - 5-10 each day is fine.
Bodyweight
Core exercises (abdominals, hip-flexors and erector
spinae)
*Prone-face
down* * Supine-flat on
back*
1)
Sit-ups/fixed (SUF) – ft.
anchored under a bench cross-beam or a similar support. Don’t go beyond the point
where no tension is felt. Only go as low as the shoulder blades touching the
floor and then back up. Don’t pull on neck/head best to do with arms crossed. (SUT)- this version involves a twist right
off ground, not at the top.
2)
Sit-ups/loose (SUL) – feet
NOT anchored under anything. (LT)-
with twist off floor.
3)
Spring crunches (SC) -
sitting on ground with hands behind you extend legs out in front of body fold
legs pulling the heels to butt. Push out and pull back in with the feet as low
as possible.* The most difficult version of this is to keep your hands at your
waist and NOT behind you in support. You should work up to these, eventually.
4)
Squeezes (SQ) - supine
position, arms at sides, rapid abdominal flexing. This features a very small range
of motion so it’s very easy to do many reps in a short amount of time. Legs
will remain on ground throughout the movement.
5)
45 degree Squeezes(45 SQ) –
similar to the Squeezes as above but now the trunk is maintained in approx. a
45 degree angle relative to the ground and the legs are straight with the feet off of the ground-don’t allow the feet to touch the ground, the legs will move
slightly up and down during the movement. Keep the trunk in a long and stretched position and DON’T flex the trunk. Hands can be held
at sides or underneath body.
6)
Static 45 (ST. 45) – As above
but legs/feet on the ground. No actual movement is needed but you holding this
position. Like the 45 squeezes, you should maintain a long stretched trunk
position. These are held for time
7)
Chinnies (CH) – Supine, bring
elbow to opposite knee. The torso will come off the ground and flex towards
that opposite knee while other leg extends out very low to the ground away from the body. Another version has the
opp. leg on the ground.
8) Scissors
Crunches (SCR) -
Supine position, swing leg away from leg on the ground while trunk flexes
forward reaching arms and forward around that leg and low to the ground.
9)
Cross-legged Sit-ups (CL/SU)
– sit-up position with one leg crossed over the opposite knee. Flex trunk while
bringing elbow to the opposite knee. Twist BEFORE
leaving the ground and not at the end of
the movement. Shoulders will leave the ground as part of the trunk flexion.
10)
L-Downs (LD) – Supine
position, raise the legs quickly together until they are perpendicular to the
ground and lower until they are just short of touching the ground. Over time
let the legs drop quicker to the finish position, again stopping just short of
touching the ground. Hands can be underneath the body if you choose.
11)
Leg lifts (LL) – Supine. Lift
legs 6 inches off ground (no higher) moving the feet apart and together-feet
stay off ground throughout the reps.
12)
4 Way Leg Lifts (4WL) – Supine.
Lift legs 6 inches off ground, move them out, back in and then down.
13)
Crunches (CRU) – Supine with
legs off ground bent at the knees with lower legs parallel to floor/ground.
Flex torso towards knees.
14)
Curl-ups (C-U) - Sit-up
position with feet NOT anchored. Flex the abdominals while aiming to get the
chest up, not forward. Very small range of motion, as soon as the shoulder
blades touch the floor you go back up.(CUA)
same with feet anchored.
15)
Hip-ups from crunch position (HUC) –
From crunch position lift the hips up as high off the ground as possible without letting the knees move towards
the head.
16)
Hip-ups with straight legs (HUS)
– as above but with legs straight up and perpendicular to the ground/floor.
Lifting the hips up, don’t allow the
feet/legs to move back towards the head. The aiming point should be to lift the
bottom of the feet/shoes to the sky/ceiling.
17) Superman
(SM) –Prone position arms extended on ground over head with the thumbs up raise the torso up lifting
the chest off the floor as well as the arms, and thighs/feet. After each rep
the legs and chest/arms should be lowered back to the floor. Hold each rep at
the top for approx. half a second.
18)
Superman-alternating (SA) –As
above but extending up the straight left arm and right leg then switching to
the right arm and left leg. Be sure to return the chest/arms and legs back to
the ground upon completion of each rep.
18)
Prone leg lifts (PL) –Prone.
Keep the chest on ground/floor throughout the movement lift the thighs (legs
straight) and feet up-uses small range of motion.
19)
Hyper-extensions (HE) –Prone
position. Tops of feet flat on ground and extend the trunk up holding the
position at the top as in superman. (HEI)
This can also be done as an isometric hold, for time.
20)
Flat extensions (FE) –
Supine. Extend the body while in an elongated position. As in the prone leg
lifts, a small range of motion will be used. Only the hips and the hamstrings
will actually be lifted off the floor.
21)
Reverse Hyper (RH) – Prone
across a high table or platform. You could lie across the reverse hyper bench
without using the weights/swivel or lie across the glute-ham bench. Extend the
legs behind you achieving a straight line with the torso. It will target the
extreme bottom of the lower back region along with activating to a lesser
degree, the glutes, hamstrings, and middle back.
