The goals of the second phase involve improving posture, muscle hypertrophy and strength. Two types of exercise will be used in this phase: stability and strength exercises.

The goals of Phase 2 are:

Core-Strength
- Your core will maintain a proper posture with these exe
Increase the load
- These exercises will be performed with a higher load which strengthen the muscles, tendons and ligaments
Increase the resistance
- Capacity for longer exercise time will be practiced
Increase the metabolic demands of the body
- Tissues become more efficient to consume and acquiere nutrients
Increase the motor units used
- Allows the muscles and nerves to recruit more muscle fibers to sustain the loads used

Phase 2: Strength

Exercises for Phase 2: Core

1. First, choose exercises from the Warm-up page and write them in your Daily Exercise Plan.

2. Second, in your Daily Exercise Plan, choose 3 of any of the following Core exercises and write them in your Daily Exercise Plan.

3. Visit the Phase 2: Strength and continue filling your Daily Exercise Plan.

Core Exercises Index:

Click on each exercise to be directed to them.

1. Quadruped Opposite arm/leg raise

Items: yoga mat (optional)

Preparation: place your palms and knees on the floor.

Movement:

1. Extend your left leg and right arm.

2. Hold

3. Return to preparation.

4. Repeat with other leg.

Nota: Always maintain your back straight and your abs contracted.

2. Ball Bridge

Items: ball

Preparation: lie down on your back (supine) on the ball, with your legs bent, feet on the floor and place your arms on your hips.

Movement:

Lift your pelvis off the floor until your knees, hips and shoulders are aligned.
Lower your pelvis slowly and return to the preparation position.

Variations:

With a raised straight leg

Note: Do not lift your pelvis so high that your back arches.

3. Ball Cobra

Items: ball

Preparation: Lie face down (prone) on the ball and with your hands touching the floor separated from your body. Your feet are just barley touching the floor, on tiptoes.

Movement:

Lift your chest and arms with your thumbs facing upward.
Hold for 2 seconds.
Slowly lower returning to the preparation position.

4. Side Plank

Items: yoga mat (optional)

Preparation: Lie laterally on your legs. Lift your torso placing your forearm on the floor and the other arm on your him

Movement:

Lift your hips supporting your weight on your arms and your foot.
Hold and keep your back straight.

Back to Index

Images from: Clark, Micheal, Scott Lucett, and Brian G. Sutton. NASM Essentials of Personal Fitness Training. Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins, 2012.

5. Ball Crunches

Items: stability ball

Preparation: lie down on your back (supine) supporting your back and buttocks on the ball. Let your shoulders and head hang. Support yourself on your bent legs. Bend your arms crossing them and place your palms on your shoulders.

Movement: