Torso Exercises
Torso Muscles <ul><li>Stabilize spine </li></ul><ul><li>Transfers forces </li></ul><ul><li>Must train entire torso  </li><...
Stability Ball Guidelines <ul><li>Up to 4’ 10”    small (45cm) </li></ul><ul><li>4’10’’- 5’5”    medium (55cm) </li></ul...
<ul><li>Ab Crunch: abdominals </li></ul><ul><li>Lie on floor, fingers to side of head </li></ul><ul><li>Knees bent, feet f...
<ul><li>90-90 crunch: abdominals </li></ul><ul><li>Back on floor, lower legs on bench, with hips and knees at 90 degrees <...
<ul><li>Ankle Touch: abdominals </li></ul><ul><li>Lie on floor, bend knees, feet flat </li></ul><ul><li>Place arms to side...
<ul><li>Stability Ball Crunch: abdominals </li></ul><ul><li>Sit on ball, roll forward, until middle of back is supported <...
<ul><li>Roll-out: Abdominals </li></ul><ul><li>Kneel on floor, forearms on ball </li></ul><ul><li>Knees slightly wider tha...
<ul><li>Jackknife: Abdominals </li></ul><ul><li>Place anterior part of legs on ball, until upper shins make contact </li><...
<ul><li>Stability ball push-up: abdominals </li></ul><ul><li>Place lower legs on top of ball </li></ul><ul><li>Place hands...
<ul><li>Medicine Ball Overhead Reach: Abdominals </li></ul><ul><li>Sit slightly in front of ball, hold medicine ball in fr...
<ul><li>Stability Ball DB Overhead Fly: abdominals </li></ul><ul><li>Lie on ball, hips near top of ball, hold DBs above ch...
<ul><li>90-90 Alternate Touch: Abs, int/external obliques </li></ul><ul><li>Lie on floor with lower legs on bench, knees a...
<ul><li>Figure-4 Touch: Abdominals, int/external obliques </li></ul><ul><li>Lie on floor, cross-legs to make figure-4 </li...
<ul><li>Outside Calf Touch: abs, int/external obliques </li></ul><ul><li>Lie on floor, bend at knees, feet flat </li></ul>...
<ul><li>Prone Plank: Abs, int/external obliques </li></ul><ul><li>Lie facedown, elbows bent at 90 degrees, push off floor ...
<ul><li>Side Plank: Int/external obliques </li></ul><ul><li>Lie on side, bend one elbow at 90 degrees, raise off floor </l...
<ul><li>Stability Ball Shoulder Roll: erector spinae, int/external obliques </li></ul><ul><li>Sit on ball, rolled forward ...
<ul><li>Back Extension/Hyper extension: Erector spinae, glutes, hamstring </li></ul><ul><li>Adjust so that upper pad rest ...
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Torso Exercises

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Transcript of "Torso Exercises"

  1. 1. Torso Exercises
  2. 2. Torso Muscles <ul><li>Stabilize spine </li></ul><ul><li>Transfers forces </li></ul><ul><li>Must train entire torso </li></ul>
  3. 3. Stability Ball Guidelines <ul><li>Up to 4’ 10”  small (45cm) </li></ul><ul><li>4’10’’- 5’5”  medium (55cm) </li></ul><ul><li>5’5”- 6’ 0”  large (65cm) </li></ul><ul><li>6’0”- 6’5”  x-large (75cm) </li></ul><ul><li>Over 6’5”  xx-large (85cm) </li></ul>
  4. 4. <ul><li>Ab Crunch: abdominals </li></ul><ul><li>Lie on floor, fingers to side of head </li></ul><ul><li>Knees bent, feet flat </li></ul><ul><li>Curl torso off floor, move head and shoulders to thigh until upper back is off floor </li></ul><ul><li>Return to start </li></ul><ul><li>-Keep feet flat </li></ul>
  5. 5. <ul><li>90-90 crunch: abdominals </li></ul><ul><li>Back on floor, lower legs on bench, with hips and knees at 90 degrees </li></ul><ul><li>Fingers at sides of head </li></ul><ul><li>Curl torso off floor, until upper back is off floor </li></ul><ul><li>Return to start </li></ul><ul><li>-keep lower legs on bench </li></ul>
  6. 6. <ul><li>Ankle Touch: abdominals </li></ul><ul><li>Lie on floor, bend knees, feet flat </li></ul><ul><li>Place arms to sides </li></ul><ul><li>Curl torso off floor, moving hands towards ankles until they touch </li></ul><ul><li>Return to start </li></ul><ul><li>-curl to ankles </li></ul>
  7. 7. <ul><li>Stability Ball Crunch: abdominals </li></ul><ul><li>Sit on ball, roll forward, until middle of back is supported </li></ul><ul><li>Feet flat, fingertips to side of head </li></ul><ul><li>Curl torso until upper back is off the ball </li></ul><ul><li>Return to start </li></ul><ul><li>-avoid rolling on ball </li></ul>
  8. 8. <ul><li>Roll-out: Abdominals </li></ul><ul><li>Kneel on floor, forearms on ball </li></ul><ul><li>Knees slightly wider than shoulder width </li></ul><ul><li>Reach and roll out as far as possible or until full extension </li></ul><ul><li>Return to start </li></ul><ul><li>-maintain neutral spine </li></ul><ul><li>-do not sag (keep torso tight) </li></ul>
  9. 9. <ul><li>Jackknife: Abdominals </li></ul><ul><li>Place anterior part of legs on ball, until upper shins make contact </li></ul><ul><li>Support body with hands on floor, slightly wider than shoulder width </li></ul><ul><li>Keep feet together, draw in feet and knees toward torso until fully drawn in </li></ul><ul><li>Return slowly </li></ul><ul><li>-neutral spine </li></ul><ul><li>-avoid letting ball shift or hips drop </li></ul>
  10. 10. <ul><li>Stability ball push-up: abdominals </li></ul><ul><li>Place lower legs on top of ball </li></ul><ul><li>Place hands on floor, slightly wider than shoulder width </li></ul><ul><li>Bend at elbows and lower until head is just above floor </li></ul><ul><li>Return upward </li></ul><ul><li>-neutral spine </li></ul><ul><li>-avoid dropping hips </li></ul><ul><li>-avoid letting ball shift </li></ul>
  11. 11. <ul><li>Medicine Ball Overhead Reach: Abdominals </li></ul><ul><li>Sit slightly in front of ball, hold medicine ball in front with arms straight </li></ul><ul><li>Keep torso at about 45 degrees </li></ul><ul><li>Keep arms straight, torso tight, raise ball above head </li></ul><ul><li>Return to start </li></ul><ul><li>- Avoid too heavy of medicine ball </li></ul>
  12. 12. <ul><li>Stability Ball DB Overhead Fly: abdominals </li></ul><ul><li>Lie on ball, hips near top of ball, hold DBs above chin with arms straight </li></ul><ul><li>Torso at 45 degrees, neutral spine </li></ul><ul><li>Lower one arm to side to shoulder height </li></ul><ul><li>Return to start </li></ul><ul><li>Repeat with other arm </li></ul><ul><li>- Avoid rotating torso </li></ul>
  13. 13. <ul><li>90-90 Alternate Touch: Abs, int/external obliques </li></ul><ul><li>Lie on floor with lower legs on bench, knees and hips at 90 </li></ul><ul><li>Fingertips behind head, twist torso by leading with shoulder toward opposite knee until upper back is off floor </li></ul><ul><li>Return to start </li></ul>
  14. 14. <ul><li>Figure-4 Touch: Abdominals, int/external obliques </li></ul><ul><li>Lie on floor, cross-legs to make figure-4 </li></ul><ul><li>Place adjacent hand behind head </li></ul><ul><li>Keep on foot on floor, rotate torso by leading elbow toward opposite knee, until upper back is off floor </li></ul><ul><li>Return to start and alternate </li></ul><ul><li>-avoid pulling head </li></ul>
  15. 15. <ul><li>Outside Calf Touch: abs, int/external obliques </li></ul><ul><li>Lie on floor, bend at knees, feet flat </li></ul><ul><li>Place hands on top of each other, reaching towards knees </li></ul><ul><li>Curl and rotate torso reaching towards outside of calf until touching calf </li></ul><ul><li>Return to start and do alternate </li></ul><ul><li>-touch outside of calf </li></ul>
  16. 16. <ul><li>Prone Plank: Abs, int/external obliques </li></ul><ul><li>Lie facedown, elbows bent at 90 degrees, push off floor </li></ul><ul><li>Keep spin neutral and align head with torso </li></ul><ul><li>Hold for failure or time </li></ul><ul><li>-activate abs (focus on lower part of abs) </li></ul>
  17. 17. <ul><li>Side Plank: Int/external obliques </li></ul><ul><li>Lie on side, bend one elbow at 90 degrees, raise off floor </li></ul><ul><li>Keep spine neutral, align head with torso </li></ul><ul><li>Hold for time or failure </li></ul><ul><li>-activate int-external obliques </li></ul><ul><li>-focus on lower part of torso </li></ul>
  18. 18. <ul><li>Stability Ball Shoulder Roll: erector spinae, int/external obliques </li></ul><ul><li>Sit on ball, rolled forward until upper back is supported on ball, knees bent at 90 degrees </li></ul><ul><li>Feet flat, slightly wider than shoulder width </li></ul><ul><li>Cross arms over chest </li></ul><ul><li>Rotate torso by rolling on ball with one shoulder until back is off ball </li></ul><ul><li>Return to start and alternate </li></ul><ul><li>-avoid sagging hips </li></ul>
  19. 19. <ul><li>Back Extension/Hyper extension: Erector spinae, glutes, hamstring </li></ul><ul><li>Adjust so that upper pad rest on hips and upper thighs </li></ul><ul><li>Knees nearly straight and torso approx. 90 degrees from legs </li></ul><ul><li>Cross arms over chest </li></ul><ul><li>Extend at hips, raise torso until in straight line with legs </li></ul><ul><li>Return to start </li></ul><ul><li>-avoid over exaggerating ROM </li></ul>
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