Balanced Core Exercises - RIGHT VIEW
Exercise configuration details
Exercise Steps
Step 1: Setup
ID: STEP_1
Description:
Lie on your back on a flat surface with your legs straight and arms at your sides, palms facing down. Engage your core to press your lower back firmly into the floor.
Time: 2.5%
Step 2: Lift
ID: STEP_2
Description:
Keeping both legs straight and feet together, slowly lift them toward the ceiling until they are perpendicular to the floor (90).
Time: 6.7%
Step 3: Lower
ID: STEP_3
Description:
Slowly lower your legs back down toward the floor in a controlled motion. Stop just before your heels touch the ground to maintain tension in your abdominals.
Time: 8.3%
Step 4: Setup
ID: STEP_1_REP2
Description:
Lie on your back on a flat surface with your legs straight and arms at your sides, palms facing down. Engage your core to press your lower back firmly into the floor.
Time: 10.8%
Step 5: Lift
ID: STEP_2_REP2
Description:
Keeping both legs straight and feet together, slowly lift them toward the ceiling until they are perpendicular to the floor (90).
Time: 15.0%
Step 6: Lower
ID: STEP_3_REP2
Description:
Slowly lower your legs back down toward the floor in a controlled motion. Stop just before your heels touch the ground to maintain tension in your abdominals.
Time: 16.7%
Step 7: Setup
ID: STEP_1_REP3
Description:
Lie on your back on a flat surface with your legs straight and arms at your sides, palms facing down. Engage your core to press your lower back firmly into the floor.
Time: 19.2%
Step 8: Lift
ID: STEP_2_REP3
Description:
Keeping both legs straight and feet together, slowly lift them toward the ceiling until they are perpendicular to the floor (90).
Time: 23.3%
Step 9: Lower
ID: STEP_3_REP3
Description:
Slowly lower your legs back down toward the floor in a controlled motion. Stop just before your heels touch the ground to maintain tension in your abdominals.
Time: 25.0%
Step 10: Setup
ID: STEP_1_REP4
Description:
Lie on your back on a flat surface with your legs straight and arms at your sides, palms facing down. Engage your core to press your lower back firmly into the floor.
Time: 27.5%
Step 11: Lift
ID: STEP_2_REP4
Description:
Keeping both legs straight and feet together, slowly lift them toward the ceiling until they are perpendicular to the floor (90).
Time: 31.7%
Step 12: Lower
ID: STEP_3_REP4
Description:
Slowly lower your legs back down toward the floor in a controlled motion. Stop just before your heels touch the ground to maintain tension in your abdominals.
Time: 33.3%
Step 13: Setup
ID: STEP_1_REP5
Description:
Lie on your back on a flat surface with your legs straight and arms at your sides, palms facing down. Engage your core to press your lower back firmly into the floor.
Time: 35.8%
Step 14: Lift
ID: STEP_2_REP5
Description:
Keeping both legs straight and feet together, slowly lift them toward the ceiling until they are perpendicular to the floor (90).
Time: 40.0%
Step 15: Lower
ID: STEP_3_REP5
Description:
Slowly lower your legs back down toward the floor in a controlled motion. Stop just before your heels touch the ground to maintain tension in your abdominals.
Time: 41.7%
Step 16: Setup
ID: STEP_1_REP6
Description:
Lie on your back on a flat surface with your legs straight and arms at your sides, palms facing down. Engage your core to press your lower back firmly into the floor.
Time: 44.2%
Step 17: Lift
ID: STEP_2_REP6
Description:
Keeping both legs straight and feet together, slowly lift them toward the ceiling until they are perpendicular to the floor (90).
Time: 48.3%
Step 18: Lower
ID: STEP_3_REP6
Description:
Slowly lower your legs back down toward the floor in a controlled motion. Stop just before your heels touch the ground to maintain tension in your abdominals.
Time: 50.0%
Step 19: Setup
ID: STEP_1_REP7
Description:
Lie on your back on a flat surface with your legs straight and arms at your sides, palms facing down. Engage your core to press your lower back firmly into the floor.
Time: 52.5%
Step 20: Lift
ID: STEP_2_REP7
Description:
Keeping both legs straight and feet together, slowly lift them toward the ceiling until they are perpendicular to the floor (90).
Time: 56.7%
Step 21: Lower
ID: STEP_3_REP7
Description:
Slowly lower your legs back down toward the floor in a controlled motion. Stop just before your heels touch the ground to maintain tension in your abdominals.
Time: 58.3%
Step 22: Setup
ID: STEP_1_REP8
Description:
Lie on your back on a flat surface with your legs straight and arms at your sides, palms facing down. Engage your core to press your lower back firmly into the floor.
Time: 60.8%
Step 23: Lift
ID: STEP_2_REP8
Description:
Keeping both legs straight and feet together, slowly lift them toward the ceiling until they are perpendicular to the floor (90).
Time: 65.0%
Step 24: Lower
ID: STEP_3_REP8
Description:
Slowly lower your legs back down toward the floor in a controlled motion. Stop just before your heels touch the ground to maintain tension in your abdominals.
Time: 66.7%
Step 25: Setup
ID: STEP_1_REP9
Description:
Lie on your back on a flat surface with your legs straight and arms at your sides, palms facing down. Engage your core to press your lower back firmly into the floor.
Time: 69.2%
Step 26: Lift
ID: STEP_2_REP9
Description:
Keeping both legs straight and feet together, slowly lift them toward the ceiling until they are perpendicular to the floor (90).
Time: 73.3%
Step 27: Lower
ID: STEP_3_REP9
Description:
Slowly lower your legs back down toward the floor in a controlled motion. Stop just before your heels touch the ground to maintain tension in your abdominals.
Time: 75.0%
Step 28: Setup
ID: STEP_1_REP10
Description:
Lie on your back on a flat surface with your legs straight and arms at your sides, palms facing down. Engage your core to press your lower back firmly into the floor.
Time: 77.5%
Step 29: Lift
ID: STEP_2_REP10
Description:
Keeping both legs straight and feet together, slowly lift them toward the ceiling until they are perpendicular to the floor (90).
Time: 81.7%
Step 30: Lower
ID: STEP_3_REP10
Description:
Slowly lower your legs back down toward the floor in a controlled motion. Stop just before your heels touch the ground to maintain tension in your abdominals.
Time: 83.3%
Step 31: Setup
ID: STEP_1_REP11
Description:
Lie on your back on a flat surface with your legs straight and arms at your sides, palms facing down. Engage your core to press your lower back firmly into the floor.
Time: 85.8%
Step 32: Lift
ID: STEP_2_REP11
Description:
Keeping both legs straight and feet together, slowly lift them toward the ceiling until they are perpendicular to the floor (90).
Time: 90.0%
Step 33: Lower
ID: STEP_3_REP11
Description:
Slowly lower your legs back down toward the floor in a controlled motion. Stop just before your heels touch the ground to maintain tension in your abdominals.
Time: 91.7%
Step 34: Setup
ID: STEP_1_REP12
Description:
Lie on your back on a flat surface with your legs straight and arms at your sides, palms facing down. Engage your core to press your lower back firmly into the floor.
Time: 94.2%
Step 35: Lift
ID: STEP_2_REP12
Description:
Keeping both legs straight and feet together, slowly lift them toward the ceiling until they are perpendicular to the floor (90).
Time: 98.3%
Step 36: Lower
ID: STEP_3_REP12
Description:
Slowly lower your legs back down toward the floor in a controlled motion. Stop just before your heels touch the ground to maintain tension in your abdominals.
Time: 100.0%
Basic Information
Exercise ID(s):
56d2274e-7f67-457b-84a7-39d3466dd73f
3717b8ee-2c38-41a0-aefc-087f6dbd3619
Total Steps: 36
Config File:
balanced_core_exercises_right_view.yaml
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