CORE EXERCISES Age 14 Core Stability The core
CORE EXERCISES Age 14+ Core Stability -The core (or trunk) are the muscles of your abs and back and their ability to support your spine and keep your body stable and balanced. Core stability is the strength and coordination of the muscles during a movement. Baile Stil Core Stability
CORE 1 The Bridge (aka the Plank) 1. Lie down face-first and elevate your body off the ground using your elbows and toes. 2. Keep your body straight. 3. Hold for 30 seconds (or as long as you can do it) 4. Repeat for 3 sets * Variation – Lie on your side and rest on one elbow and one foot. Baile Stil Core Stability
Core 2 BOXING GLOVES & PADS EXERCISE Baile Stil Core Stability
Core 3 SQUAT THRUST 30 SECS Baile Stil Core Stability
CORE 5 The Crane 1. 2 Start by standing on your right leg . 3. 4 Balance and hold for 30 seconds (or as long as you can do it) Change legs and repeats 3 sets on each leg . * Variation – do the exercise with your arms raised as high as you can above your head. Baile Stil Core Stability Bring your left knee as high as you can to your chest.
Core 6 BENCH STEPS 30 SECS Baile Stil Core Stability
CORE 7 The Chair 1. Stand up with feet should width apart. 2. 3. Raise your hands as high as you can over your head, with elbows against ears. Squat down into a seated position and keep your back straight. 4. Hold for 15 -20 seconds (or as long as you can do it) 5. Repeat for 3 sets. Baile Stil Core Stability
Core 8 side plank 1. Lie down face-first and elevate your body off the ground using your elbows and toes. 2. Keep your body straight. 3. Hold for 30 seconds (or as long as you can do it) 4. Repeat for 3 sets * Baile Stil Core Stability
Core 9 BALL JUGGLE 30 SECS Baile Stil Core Stability
Core 10 BALL JUGGLE 30 SECS Baile Stil Core Stability
Core 11 PRESS UPS 30 SECS Baile Stil Core Stability
Core 11 Agility Run 30 SECS Baile Stil Core Stability
Core 12 Superman 1 1. 2. 3. Hold for 30 seconds (or as long as you can do it) 4. Repeat for 3 sets * Baile Stil Core Stability
Core 13 Superman 2 1. 2. 3. Hold for 30 seconds (or as long as you can do it) 4. Repeat for 3 sets * Baile Stil Core Stability
Core stability U 12 Baile Stil Core Stability
-Bunny hop -Wheelbarrow -Crab Walk -Walk the line -Star jumps - press ups -The crane leg only The average six-year-old boy can do five pressups, a 12 -year-old boy can do 15 press-ups and 18 -year-olds can do 25 press-ups Baile Stil Core Stability
- Slides: 16