Total Core Stretch
Step 1. Place each foot into the middle Large Grips of the
exerciser leaving one large grip in between.
Step 2. Place each hand into the end Large Grips of the
exerciser. Assume a hands and knees position with
your arms directly below your shoulders and knees
directly below your hips.
Step 3. Simultaneously lift one leg and the opposite arm
while maintaining your balance. Extend the leg until
your knee is straight and parallel to the floor while
maintaining stability. For best results, keep your head
and neck in a neutral position throughout the exercise.
Step 4. Slowly return and repeat on the other side.
Reverse Core Stretch
Step 1. Place each foot into the middle Large Grips of the exerciser
leaving one Large Grip in between.
Step 2. Place each hand into the end Large Grips of the exerciser.
Step 3. On your back, begin the exercise with knees bent, feet on the
floor and hands by your side. Simultaneously lift one knee and
the opposite arm while stabilizing. For best results, keep your
back in a neutral position during the exercise.
Step 4. Slowly return and repeat on the other side.
Side Plank Pull
Step 1. While laying on your side on a padded surface, place both hands in a
Large Grip at the desired distance to create the preferred resistance.
Step 2. Leaning on your bent arm located directly below your shoulder, raise
your hips off the ground and engage your core to stabilize you.
Step 3. With your elbow bent at 90° and kept close to your side, rotate your
open hand outward until It can’t move any further.
Step 4. Hold briefly and return to starting position and repeat on both sides.
Forward Lunge
Step 1. Securely attach both ends of the exerciser to a door anchor at waist level.
Step 2. With feet hip-width apart, wrap the middle of the exerciser around your
waist. Step out to the side away from the anchor and complete a forward
lunge. For best results, keep your trunk upright during the exercise.
Step 3. Hold briefly and slowly return to starting position and repeat.
Seated Core Stretch
Step 1. While seated, place each foot into the end Large Grips.
Step 2. Pull the center of the exerciser up and twist to create an “X” in
front of you. Pull your arms through the near-center Large Grips
up to the elbow, leaving the Large Grip empty in-between. Raise
your arms to shoulder height and cross them.
Step 3. Bend forward rounding your upper back. Return to the straight
back seated position with arms remaining at shoulder height,
pulling against the resistance of the exerciser.
Step 4. Hold briefly and repeat.
CORE EXERCISES
