Name: NICUL M.

SARABIA Date of Submission: 09/15/2023

Course and Year: BS ChE-1

NON- LOCOMOTOR EXERCISES

PART 1: Instruction: Provide 1 regression, 1 standard, and 1 progression of the

following exercise. Be sure to attach 1 picture (internet source) and the steps on how to
do each variation properly.

1. Dead bugs - The dead bug exercise is a well-liked exercise for developing
stability and core strength. Moving heavy objects, walking up hills, and throwing
are all made easier and more comfortable as a result of helping to create a
strong, sturdy foundation that safeguards the spine. By defending your lower
back, this movement also aids in the prevention and treatment of low back
discomfort. A supine abdominal exercise is involved.

REGRESSION- Perform the exercise on a padded mat with a towel or cushion under
your shoulders, keeping your hips and low back still, slowly, and with control.

To do it:

 Allow your shoulders and lower back to

fall heavy to the floor.
 Draw your shoulders down away from
your ears. To get into the starting
position, lift your hands so your elbows
are above your shoulders with your fists
facing in toward each other.

  Lift your legs so your

knees are directly over your
hips.
 On an exhale, slowly lower
your right arm and left leg
until they’re just above the
floor.
 On an inhale, bring them
back to the starting position.
 Repeat on the opposite side.
 This is 1 rep.
STANDARD- Set up for the pose by lying on your back with your knees bent and your
feet flat on the floor, about a foot away from your hips. Rest your arms alongside your
body.

To do it:

 Lie on your back with both feet on the floor. Slowly

slide one foot away from you, then bring it back and
switch legs.
 Start with your hands resting on the floor above
your head and your feet on the floor. Then lift your
arm and the opposite leg as you would normally.
 Do one arm and one leg at a time. Then try doing
both arms and both legs at one time.
 Decrease the range of motion by not moving your
arms and legs down the entire way.

PROGRESSION- Utilizing a stability ball enhances core and spinal stability by keeping
the lower back stable and rooted to the floor, allowing only arms and legs to move.

To do it:

 Lie on your back. Hold a stability ball between

your hands and knees.

 Prevent the ball from touching your thighs,

forearms, and chest.

 Press your lower back into the floor as you

extend your left arm and right leg down to the
floor.

 Hold the ball in place by pressing up

and in with your left knee and down
and away with your right hand.

 Hold this position for a few seconds,

then return to the starting position.
  Repeat on the opposite side.

 Do 1 to 3 sets of 8 to 12 reps.

2. Bird dog- The bird dog is a core exercise that enhances stability, promotes a
neutral spine, and alleviates low back pain. It targets the core, hips, and back muscles,
promotes proper posture, and aids recovery from low back pain.

REGRESSION- For this exercise, you’ll need an exercise mat. Place a flat cushion or
folded towel under your knees for extra cushioning.

 Begin on all fours in the tabletop

position.
 Place your knees under your hips and
your hands under your shoulders.
 Maintain a neutral spine by engaging
your abdominal muscles.
 Draw your shoulder blades together.
 Raise your right arm and left leg,
keeping your shoulders and hips
parallel to the floor.
 Lengthen the back of your neck and tuck your chin into your chest to gaze
down at the floor.
 Hold this position for a few seconds, then lower back down to the starting
position.
 Raise your left arm and right leg, holding this position for a few seconds.
 Return to the starting position. This is 1 round.
 Do 2 to 3 sets of 8 to 12 repetitions.

STANDARD- Set up for the pose by lying on your back with your knees bent and
your feet flat on the floor, about a foot away from your hips. Rest your arms
alongside your body.

 Bring your elbow to your knee after each

extension.
 Twist your upper body each time you
extend your arm and leg.
 To loosen your joints, rotate your
extended wrist and ankle.
 Use ankle or free weights for increased
resistance.
  Use a resistance band around your foot or hand.
 Pulse your extended arm and leg. Then make small circles in both directions.

PROGRESSION- Make sure you tighten your core properly in order to fully benefit
from the exercise.

 Start on all fours. Your knees

should be in line with your hips
and your wrists in line with your
shoulders.

 Next, raise your right arm

(holding a dumbbell) and left
leg (with weighted ankle brace)
at the same time until they are
both completely straight with
the body.
 Hold this position for the
desired amount of time. Repeat
for the opposite leg and arm.

3 Planks - Planking offers numerous physical benefits, including strengthening the

core, which is crucial for stability, balance, and power during various activities.

REGRESSION- This takes pressure off your lower back and will still give you a great
core workout. Over time, you can progress to the traditional forearm plank.

 Lie on your stomach with your forearms

on the floor. Be sure your elbows are
directly under your shoulders.
 Press your forearms into the floor and
raise your torso off the floor while
keeping your knees, toes, and elbows
touching the floor. Keep your core tight
and your neck in neutral position (avoid
looking up or down) and avoid lifting your
hips or dropping them by tucking in your pelvis.
 While engaging your glutes, hold this position for 30 seconds, or as long as you
can while maintaining proper form.
STANDARD- A step up from the knee plank is the straight-arm knee plank. This
requires a bit more arm and core strength but is easier to perform than a traditional
plank.

 Lie on your stomach with your arms

bent at your sides, hands directly
under your shoulders, and palms
flat on the floor.
 Press your hands into the floor to lift
your torso and straighten your
arms. Keep your knees partially
bent and touching the floor. Aim to
have your wrists aligned with your
shoulders, core tight, and neck in
neutral position (avoid looking up or
down).
 Hold this for 30 seconds, or as long as you can while maintaining proper form.

PROGRESSION- This is an excellent full-body workout that targets your upper body,
core, and lower body.

 Grab two dumbbells of your choice

(if you’re new to working out, start
with a light weight to ensure proper
form).
 Get into full plank position with each
hand gripping a dumbbell.
 With your right arm, lift the dumbbell
to the side of your waist or toward
your hip to perform 1 row.
 Return the dumbbell to
the starting position.
 Perform 1 row with your
opposite arm.
 Complete 8–12 reps on
each side. Aim to do 2–
3 sets.
4. Squat Series Planking offers numerous physical benefits, including
strengthening the core, which is crucial for stability, balance, and power during various
activities.

REGRESSION- If you have knee or hip problems, a wall squat will provide extra support.

 Stand with your back against a wall and step your feet
out about 12 inches from the wall.

 Bend your knees, dropping into a squat while keeping

your back pinned to the wall throughout the movement.

 Stop when your thighs are parallel to the ground. Push

up through your heels back to start.

STANDARD- These squats don’t require any equipment or added resistance — just your
body weight.

 Start with your feet shoulder-width apart, toes

slightly out, and your arms down at your side.

 Start to hinge at the hips and bend your knees,

sitting back like you’re going to sit down and
allowing your arms to raise up in front of you.
Ensure that your knees don’t fall inward and your
back stays straight.

 When your thighs are parallel to the ground, stop

and push up through your heels to return to start.
PROGRESSION- This single-leg variation forces you to really engage your core.
Complete this move by holding a dumbbell in each hand or loading a barbell on your
back.

 Position yourself in front of a bench with a split

stance, resting your left foot up on the bench.
Your right foot should be far enough out to
comfortably squat down without your knee falling
over your toes.

 Keeping your chest open, squat down on your

right leg, pushing back up through your heel.

 Stand up and perform on the other side.

5. Single leg squat- The single-leg squat is a squat movement that’s

performed on only one leg. It adds a balance and stability challenge to the traditional
squat. These are sometimes called pistol squats. This type of squat is an intermediate
to advanced exercise.

REGRESSION- You don’t need any equipment to perform a single-leg squat.

 Start by standing on your right foot. Lift your left leg out
and hold it out straight and slightly in front of your
torso. You could also just bend your knee and keep
your left leg elevated to start. Your arms can be by
your side or out in front of you for balance.

 Keep your core engaged and your torso up throughout

the movement. Start to push your hips back as you
 lower into a squat position. Aim to get low enough that your hips are parallel to
the ground.

 Squeeze your glutes as you push into the right foot to stand back up. Try to keep
your left leg up between reps.

 Perform 5 to 10 reps on this side before switching to the left.

 Perform 3 sets.
STANDARD- If you’re a beginner or if balancing is hard for you, you can do this move
with the help of a chair.

 Begin seated in a chair with your torso up and

your core engaged.
 Seated, extend one leg straight out in front of
you, put your weight in the heel of your other
leg which will stay on the ground.
 Use your arms to propel you to stand up,
balancing on your grounded leg, weight in the
heel.
 Keeping the same leg lifted, slowly lower
yourself back down to sit back in the chair.
 Perform 5 to 10 reps. Switch legs.
 Perform up to 3 sets.
PROGRESSION- This type of squat is an intermediate to advanced exercise. You should
only move on to single-leg squats after you’ve mastered the squat movement on both
legs.
 Start by standing about 2 to 3 feet in front
of a flat bench with your back facing the
bench. Have the dumbbells in front of you
on the floor. Your feet should be shoulder
width apart from each other.
 Bend the knees and grasp the dumbbells
so they're in your hands beside you.
  Move one foot back so that your toe is resting on the flat bench. Your other
foot should be stationary in front of you. Always keep your head up as
looking down will get you off balance and maintain a straight back. Make
sure your back is straight and chest is out while performing this exercise.

 As you inhale, slowly lower your leg until your thigh is parallel to the floor. At
this point, your knee should be over your toes. Your chest should be directly
above the middle of your thigh.
 Leading with the chest and hips and contracting the quadriceps, elevate your
leg back to the starting position as you exhale.

PART II: In two paragraphs, answer the question.

1. Why non-locomotor exercises are important in improving your core stability?

(Note: You may search some sources as references, but you are going to use your own
words in writing the essay).

Non-locomotor exercises are crucial for enhancing core stability. These

exercises focus on strengthening the muscles that support the spine and pelvis,
resulting in improved posture and overall stability. By engaging in non-locomotor
exercises such as planks, bridges, and static holds, individuals can develop a solid
foundation for their core muscles, leading to better balance and a reduced risk of
injury. Incorporating these exercises into your fitness routine will undoubtedly yield
significant benefits for your core stability.One of the key advantages of non-locomotor
exercises is their ability to target deep core muscles that are often neglected in
traditional workouts. These exercises engage muscles such as the transverse
abdominis, multifidus, and pelvic floor muscles, which play a crucial role in maintaining
stability and preventing lower back pain. By strengthening these muscles, individuals
can improve their ability to stabilize the spine and pelvis during everyday activities,
leading to better posture and reduced strain on the back.

Furthermore, non-locomotor exercises promote better body awareness and

proprioception. These exercises require individuals to maintain a static position or hold
a specific posture, which challenges the body's ability to maintain balance and control.
By consistently practicing non-locomotor exercises, individuals can enhance their
proprioceptive abilities, allowing them to better perceive and respond to changes in
their body position. This heightened body awareness can translate into improved
balance and stability in various activities, such as sports, daily movements, and even
simple tasks like walking or standing. In conclusion, non-locomotor exercises are an
essential component of any core-strengthening routine. By targeting deep core
muscles and promoting better body awareness, these exercises contribute to
improved core stability, posture, and overall physical well-being. Incorporating non-
locomotor exercises into your fitness regimen will undoubtedly yield significant
benefits and help you achieve a stronger, more stable core. So, start incorporating
these exercises into your routine today and experience the positive impact they can
have on your overall stability and quality of life.