Core – 1, PLANKS, etc.
1. Starting With The Basics - The Elbow Bridge Plank Exercise
- Start by lying face down on the ground or use an exercise mat. Place your elbows and forearms underneath your chest.
- Prop yourself up to form a bridge using your toes and forearms.
- Maintain a flat back and do not allow your hips to sag towards the ground.
Target Muscles
- The Core - Abdominals, Hips, Back
Step By Step Instructions
- Hold this position *focusing on tightening your abs* until you can no longer maintain a flat bridge. For beginners, start with 10 seconds and gradually increase your time. Try to work up to 3 minutes.
- Return to start position.
Beware of Cheating!
- Remember to not let your hips and back sag. This exercise will only be effective if you work to maintain a flat line from your shoulders to your feet. You might want to start in front of a mirror to learn the technique.
Your Position
- Lie on your side with your right hand on the ground or use an exercise mat. For beginners, it is recommended to begin this exercise on your elbow.
- Lift yourself up to form a plank with your right arm straight and your left arm on your side.
Target Muscles
- The Core - Abdominals, Hips, Back
Step By Step Instructions
- Hold this position for the recommended number of reps (start with 8-12). Repeat with the other side.
- Leg lifts are when you lift your top leg slowly up and down, using your glute muscles to make this exercise more difficult.
3. V-Up
STEP 1. With your back on the floor, and your legs straight, hold your arms straight above your chest, and have your fingers point upwards.
STEP 2. Fold your body upward by lifting your legs off the floor and stretching your arms toward your toes, while consciously contracting your abdominal muscles.
STEP 3. Then, pause for a short time, and return to starting position.
4. SUPERMAN: A Superman exercise is a floor exercise that can strengthen your lower back muscles. This exercise, along with a moderate aerobic and weight schedule, can help you gain strength in your midsection.
1.
Lay flat on your stomach with your arms straight out in front of you and your legs straight out behind you. Keep your arms and legs shoulder-width apart for the duration of the exercise.
2.
Lift your legs and arms simultaneously at least 6 inches off the ground. Keep each movement slow and controlled to prevent pulling muscles.
3.
Alternate lifting your arms and legs one at a time for a beginner's version of the same exercise. For example, lift your left leg with your right arm, and then lower them. Switch to your right leg and left arm.
4.
Repeat the lifts 10 times, and then hold the last movement for 30 seconds. This will give you better results than just repeatedly raising and lowering your legs. Do 3 sets of 10 lifts for a beginning workout. As you become more comfortable with the exercise, you can add more sets or increase the repetitions.
Core – 2, Medicine Ball Part 1
Directions 1 set of each movement in a row without breaks
- Weeks 1-2 do 10 reps of each exercise
- Weeks 3-4 do 15 reps of each exercise
- Weeks 5-6 do 20 reps of each exercise
Do this workout 3 x per week using a 6 lb medicine ball
1. Big Circles Standing with your feet shoulder-width apart and knees slightly bent, hold a medicine ball with your arms extended directly above your head [A]. Without bending your elbows, rotate your arms counterclockwise [B], using the ball to draw large imaginary circles in front your body [C, D]. Do 10 circles, and then reverse direction to clockwise and do 10 more.
2. Woodchopper Stand with your feet just beyond shoulder-width apart. With your arms nearly straight, hold a medicine ball above your head [A]. Now bend forward at your waist and mimic throwing the ball backward between your legs -- but hold onto the ball the entire time [B]. Quickly reverse the movement with the same intensity, and return to the starting position. That's 1 repetition.
3. Standing Russian Twist Hold a medicine ball with both hands in front of your chest and your arms straight [A]. Without dropping your arms, pivot on your right foot and rotate the ball and your torso as far as you can to the left [B]. Then reverse direction: Pivot on your left foot and rotate all the way to the right. That's 1 repetition.
4. Squat to Press
5. Medicine-Ball Situp Grab a medicine ball with both hands and lie on your back on the floor. Bend your knees 90 degrees, place your feet flat on the floor, and hold the medicine ball against your chest [A]. Now perform a classic situp by raising your torso into a sitting position [B]. Lower it back to the start. That's 1 repetition.
6. Rocky Solo Sit on the floor with your legs straight, and hold a medicine ball with both hands just above your lap [A]. Twist your torso to the right and place the ball behind you [B]. Then twist all the way to your left and pick the ball up and bring it back to the starting position [C]. That's 1 repetition. Do 10 repetitions. Immediately do another 10 repetitions, but this time start by twisting with the ball to your left.
7. Toe Touch(V-Up) Grab a medicine ball, lie on your back, and raise your legs so they're straight and perpendicular to the floor. Hold the ball above the top of your head with your arms straight [A]. Without moving your legs or bending your elbows, simultaneously lift your arms and torso until the ball touches your toes [B]. Lower yourself back to the starting position. That's 1 repetition.
8. 45-Degree Twist Grab a medicine ball and sit on the floor. Lean back at a 45-degree angle, raise your legs and feet off the floor, and hold the ball with both hands in front of your chest, your arms straight [A]. Without dropping your legs or arms, rotate the ball and your torso as far as you can to the right [B]. Then reverse direction, rotating all the way to the left. That's 1 repetition.
9. Suitcase Crunch Lie on your back with your legs straight. Use both hands to hold a medicine ball above your head and barely off the floor [A]. Simultaneously raise your torso and bend your right knee toward your chest as you bring the ball over your knee and toward your foot. Reverse the movement and repeat, this time bending your left knee [B]. That's 1 repetition.
10. Diagonal Crunch Grab a medicine ball and lie on the floor with your legs straight and spread wide. Roll onto your right hip and hold the ball with your arms straight at 10 o'clock above the top of your head [A]. To perform the movement, raise your arms and torso and then touch the ball to the floor between your legs [B]. Lower your body, but instead of rolling back onto your right hip, roll onto your left and hold the ball at 2 o'clock above your head [C] before you repeat the movement. That's 1 repetition. Repeat, alternating back and forth in this manner.
Core Plan Part 3 - Medicine Ball Part 2
January 2011
Single Leg V-Up
Single leg v-ups work your upper and lower abs. Lie on your back with your right knee bent, right foot flat on the floor, left leg straight and arms extended behind your head. While holding the ball in your hands, raise your shoulders, arms and left leg toward each other. Your body should be in a "V" shape at this point. As you do this, touch the ball to your toes. Slowly lower and repeat. After doing 10 to 12 reps, switch sides. If you cannot touch the ball to your toes, go as far as possible.
Woodchopper
Woodchoppers are a full-body workout which strengthens the core, arms and legs all at once. Begin standing with your feet further than hip-width and hold the medicine ball above your head. Engaging your core, swing the medicine ball to the outside of your right foot. Make sure you bend your knees when you lower the ball, hinge from the hips and avoid rounding the spine. Lift up and swing the ball towards your left foot, mimicking the movement of chopping wood.
Floor Slams
The floor slam is a high-intensity exercise that requires explosive power from the upper body. Stand tall with your feet shoulder width apart and your knees slightly bent. Pull the medicine ball back behind your head and forcefully throw the ball down on the ground as hard as possible, says SportFitnessAdvisor.com. Catch the ball as it bounces back up and repeat. This exercise will elevate your heart rate and improve your explosive power. Floor slams are a good cardio exercise to include between resistance exercises for a circuit training workout. Perform this exercise for 15 to 20 repetitions.
OR: Ball slams are a great core strengthening exercise that incorporates your chest and shoulders. Just like “45-degree-twist” but feet on ground and slam ball on each side. Keep your spine slightly curved while performing and pick your feet up to increase the intensity. Learn how to perform this exercise in this training video brought to you by Inflict Training.
Russian Twist
The Russian twist targets your oblique muscles, transversus and rectus abdominis muscles. The challenge to the Russian twist is that your muscles are fully contracted throughout the duration of the exercise. As a result, your muscles are constantly working without any rest until the set is completed. Sit on your mat with your knees bent and feet flat on the mat. Lean your torso back until your core muscles are engaged and become tight. Grab the medicine ball with both hands and hold out in front of your chest. Twist your torso to the right as far as you can go. Slowly twist to your left side and continue alternating sides for 12 to 15 reps. To increase the level of difficulty, lift your feet a few inches off the mat.
Reverse Crunch
There are many ways to do reverse crunches, which help to strengthen the lower abs; however, as with any exercise, it is best to begin with the basics. Lay on your back with your arms resting at your sides and your legs together. Inhale deeply and as you exhale, press into the ground with your hands and lift your legs up slowly, using your full exhale to lift your legs straight up to the ceiling. As you reach your highest lift, lift your hips up a bit, pushing your toes towards the ceiling and then inhale as you slowly lower your legs again. It is extremely important that you keep your motions slow and controlled and that your hips lift with your abdominal strength and not with the momentum of your legs. Perform five to ten leg lifts.
Figure 8's
Figure 8's are performed with the medicine ball, and they work the upper body. Stand with your feet shoulder-width apart, and hold the ball above your left shoulder at an angle. In a smooth motion, bring the ball down at an angle to your right, and "draw" a big imaginary figure 8 in the air. After doing a set of reps, change direction and do another set. Keep your back and arms straight throughout the exercise.
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