1st set Core

Exercises
Physical Education
Fitness Class
 Why you should strengthen your core muscles?

Core exercises train the muscles in your pelvis, lower

back, hips and abdomen to work in harmony.

This leads to better balance and stability, whether on the

playing field or in daily activities.
Full plank

1. Plant hands directly under shoulders (slightly wider than shoulder

width) like you’re about to do a push-up.

2. Ground toes into the floor and squeeze glutes to stabilize your body.
Your legs should be working, too — be careful not to lock or
hyperextend your knees.
3. Neutralize your neck and spine by looking at a spot on the floor
about a foot beyond your hands. Your head should be in line with
your back.

4. Hold the position for 1 minute. As you get more comfortable with
the move, hold your plank for as long as possible without
compromising your form or breath.
The student should present a 1 minute video of him/herself
performing the proper execution and complete repetition of the
exercise.
The student should present a 1 minute video of him/herself
performing the proper execution and complete repetition of the
exercise.
For MALE and FEMALE

Time Score Interpretation

1 minute 20 Excellent

59 secs- 40 secs 18 Very Good

39 secs- 30 secs 16 Good

29 secs and below 12 Fair/ Needs Improvement

Bird Dog Exercise
1. Kneel with knees hip-width apart and hands firmly on the ground
about shoulder width apart. Brace the abdominals.
2. Practice lifting one hand and the opposite knee just an inch or two
off the floor while balancing on the other hand and knee and keeping
your weight centered.
3. When you feel steady and ready to move on to full range of motion,
point the arm out straight in front and extend the opposite leg behind
you. You should form one straight line from your hand to your foot,
keeping hips squared to the ground. If your low back begins to sag,
raise your leg only as high as you can while keeping your back straight.
4. Perform 15 repetitions for each leg.

5. Switch to the other side.

6. Keep the abs engaged throughout the entire exercise, and work
to minimize any extra motion in your hips during the weight shift.
Video demonstration
The student should present a video of
him/herself performing the proper execution
and complete repetition of the exercise.
For MALE and FEMALE

Time Score Interpretation

30 repetitions 20 Excellent

29-25 repetitions 18 Very Good

24-20 repetitions 16 Good

19 and below 12 Fair/ Needs Improvement