Table 1: Core training protocol.
Core Exercises | First 4 weeks | Second 4 weeks |
Warm-up and stretching | 10 min walk + static streching | 10 min walk + static streching |
1. Two legs rises from side on BOSU ball | 2 × 15 repeats (rigth side and left side) | 3 × 20 repeats (rigth side and left side) |
2. Cross sit-up on BOSU ball | 2 × 15 repeats | 3 × 20 repeats |
3. Back extension on BOSU ball | 2 × 15 repeats | 3 × 20 repeats |
4. Quadruped opposite arm-leg raise on BOSU ball | 2 × 15 sec (both sides) | 3 × 20 sec (both sides) |
5. Dynamic glute bridge on a Swiss ball | 2 × 15 repeats | 3 × 20 repeats |
6. Static plank on a Swiss ball | 2 × 15 sec | 3 × 20 sec |