Resistance Band and Medicine Ball – Core Exercises

Resistance Band Leg Pushes

Place resistance band around the ball of each foot. Lay on your back, pressing your lower back down into the ground to help contract your core. Start with knees bent at 90 degrees.

Push through one foot, extending the leg low and long, tucking the other leg in towards the chest. Alternate sides.

Resistance Band Flutter Kicks

Place resistance band around the ball of each foot. Tent your fingers behind you for support and lean back, engaging your core, keeping your back straight.

Point through the toes and kick up and down, stretching the band.

Resistance Band Scissor Kicks

Place resistance band around the ball of each foot. Tent your fingers behind you for support and lean back, engaging your core, keeping your back straight.

Point through the toes and cross one leg over the top of the other, come back out wide, then cross the opposite leg over.

Medicine Ball Oblique Twist

Start at a single leg kneeling position, the other foot flat on the ground at a 90 degree angle. Tighten your core and keep your back straight. Start with straight arms, the ball in front of the kneeling knee.

Twisting through your obliques, keeping your core activated, twist the ball at a diagonal, turning your whole torso with it. Reverse this movement to complete one rep.

Medicine Ball Plank

Start by placing your toes on top of the medicine ball. Come into a high plank position on your hands, sucking in your belly button to engage the core. Push up through the shoulders and curl your tailbone under. Hold.

Medicine Ball Boat Pose

Make a little divot with your ankles and cradle the medicine ball between them. With your legs pressing together, lean back, engaging the core, keeping the back straight and lift your feet off of the floor. Hold.

Medicine Ball Toe Touch

Lay on your back, lower back pressing into the ground to help activate the core. Try to straighten both your legs up towards the ceiling, foot flexed.

Holding the medicine ball in both hands, reach it up towards your toes and crunch through the core, lifting your shoulder blades off of the ground. Return back to the floor to finish the rep.

Medicine Ball Sit Up

Lay on your back, knees bent, lower back pressing into the ground.

Holding the medicine ball in your hands, contract through the core, sitting up while reaching the ball up and out in front of you. Reverse the movement to complete one rep.

Medicine Ball Oblique Sit Up

Lay on your back, knees bent, lower back pressing into the ground.

Holding the medicine ball in your hands, contract through the core, and as you sit up, twist the ball to one side of your body, twist back to center, and lower down. Alternate sides.

Medicine Ball Russian Twist

Sit up on your tailbone and lean back, engaging your core, letting your heels hover off of the floor.

With the medicine ball in your hands, twist to one side of your body using your obliques. Bring the ball back to center and alternate sides.