How to Use Plyometrics to Target the Core Muscles
WEBNov 6, 2019 · 6-8. 2-4. 45-60 seconds. Use a dead ball (or sandbag) so it doesn't bounce. Lift the ball overhead and slam it down on the floor. When throwing the ball down, sink into the hips (like dropping into a squat) and then scoop the weight up and quickly perform the next rep. Reverse lunge to slam. 6-8.
7 Core Stability Exercises Using Your Body Weight - ACE
WEBOct 27, 2023 · Hold for 20 seconds and switch sides. Alternate version: Perform the exercise on the floor. Supine Heel Taps. Focus: Core stability. How to perform: Lie on your back and place your arms by your sides. Engage the abdominals and draw the navel toward your spine. Lift the knees to 90 degrees. With control, lower your right foot to …
Exercise Database & Library | Featured Exercises from ACE
WEBWhether you're a beginning exerciser who needs help getting started or someone who wants to add some spice to your fitness routine, our ACE Fitness<sup>®</sup> Exercise Library offers a variety of movements to choose from. Browse through total-body exercises or movements that target more specific areas of the body. Each comes with a detailed description and photos to help ensure proper form.
6 Exercises for a Stronger Core - ACE
WEBMay 28, 2015 · A strong core is essential to a stable and mobile body. To challenge the entire core—and not just the abdominals—it is best to use a variety of stances and to incorporate a wide range of movements. Check out these six exercises that target the abdominals, back muscles, glutes and upper legs, and were designed to help improve movement efficiency and prevent injury.
6 BOSU Exercises for the Core - ACE
WEBNov 19, 2014 · Here are six great core exercises that will add variety to your current exercise routine. Perform each exercise for 10-12 repetitions. Saw. Place the flat side of the BOSU on the floor and sit on top of the dome side. Extend the legs, hip-distance apart, and flex the feet. Inhale and extend your arms out to the side, palms facing forward; draw ...
5 Upper-body Power Moves - ACE
WEBMay 22, 2015 · 5 Upper-body Power Moves. The term plyometrics is usually used to refer to explosive lower-body exercises such as skips, hops, jumps and bounds. However, plyometric training is also important for the upper body as well. According to the principle of specificity, muscles adapt to how they are trained. Therefore, doing jumps can …
75+ Best Workouts for Abs | Upper, Lower, & Core Ab Exercises
WEBAb Exercises. Tighten your abdominal muscles and protect your spine with the most effective ab exercises from the American Council on Exercise (ACE). Learn proper techniques and step-by-step instruction from America's Authority on Fitness. This large collection of exercises is also featured in complete workout routines that include full-body ...
5 Core Exercises to Improve Balance
WEBJun 28, 2017 · Single-leg Cross-body Punches. Hold two dumbbells at chest height and move into a single-leg, quarter-squat position. With control, alternate “punching” the weights across the body, while maintaining stability in the stance leg. Amp it up: Perform the exercise on a non-slip mat or foam pad to create more instability and increase the core ...
4 Body-weight Exercises to Ward Off Low-back Pain
WEBMay 24, 2024 · Start with your elbows positioned directly below your shoulders and the legs extended so that the body is in a straight line. Engage the quads, glutes and core, while pushing the floor away through the toes and forearms. Hold for 30 to 60 seconds, or for as long as you can maintain proper form, and repeat three times.
These 10 Chair Exercises Will Challenge Your Entire Body, No ... - ACE
WEBJan 11, 2023 · A. Sit in a chair with feet planted on the floor hip-width apart and arms at sides. B. Engage core, lift arms above head, and draw shoulders down and back. Quickly lower arms to sides, then hinge at hips to lower chest to thighs, simultaneously reaching arms toward the floor in front of shins. If mobility allows, quickly touch the floor with ...