Core Exercises #3

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See instructions on putting together core exercises for a perfect ab routine

Exercise 1: Crunches with the FitBall [FB]

Repetitions: 15-25 
Movement: Place feet on the floor and stabilize your body with your hips off the ball. Come up for a ‘crunch sit up’. Advanced exercise would be alternating opposite elbow to opposite knee.

Exercise 2: Pike Roll Out and In

Repetitions: 5-15
Movement: Start from a stable push-up bridge position. Maintain straight leg position. Raise hips and shoulders and return to starting position. Avoid arching back in push-up position.  Advanced movement would be to increase tempo.

Exercise 3: Knee to Chest (the REAL ab-roller)

Repetitions: 5-15
Movement: Start from a stable push-up bridge position. Flex at hip, pulling ball toward your torso raising hips slightly. Return to starting position. Avoid arching back in push-up position. An advanced movement would be to increase tempo or use one leg.

 

Exercise 4: Advanced Oblique

Repetitions: 10-15
Movement: Lie on your side. Support you upper body with your elbow. “Upper” arm flat against your side. Body is straight, chest/hips perpendicular to the ground. Lift hips so waist is about 8-12″ off the ground and hold for 10 seconds, lower slowly for 5 seconds back to ready position. Suggestion would be 5 reps each side for beginners. Work yourself up to 10 reps.

Exercise 5: Pikes

Repetitions: 10-15
Movement: Hands together on the ground. Arms straight and directly under your shoulders. Make a triangle. The points of the triangle are your hands, shoulder and feet. On your toes, keep body perfectly straight. Slowly open upwards by rotating torso outwards. Keep both arms straight (one will be coming off the ground). Continue to rotate until you have gone 90 degrees and you are in a “crucifixion” position, arms fully extended (one still on ground). Hold, return, rotate other direction. Repeat as desired.  Advanced exercise would be as pictured with your ankles apart.

Exercise 6: Crunches with the FitBall [FB] (same as first exercise)

Repetitions: 15-25 
Movement: Place feet on the floor and stabilize your body with your hips off the ball. Come up for a ‘crunch sit up’. You can alternate opposite elbow to opposite knee if you wish.

*All 6 Core programs can be used for a set interchangeably as new ones have been added after the first three.  One set is about 7-10 minutes – and I would say a couple of weeks of one set is ok, but at all levels the athlete should try to add 2-3 sets per week by the end of a 12 week period. I would say core 2x a week minimum, but in reality it should be done 4x per week. 
 
# of core sets: 1 set for the first 2 weeks, then 2 for the next 3-5, then 2-3 for weeks 6 through the end of program.

For example, as you progress to 2 core sets per session 4x per week, you can setup your core workouts like this:

Monday: Core1/2
Tuesday: Core 2/3
Thursday: Core 3 /4
Saturday: Core 4/5

*Core workout days are not set in stone, move them around as needed. 

NOTE, all core exercises can be specifically logged in your training log through the 'core' muscle category.

*These exercises are part of Beginnertriathlete.com's Silver level training plans developed by D3 Multisport.com

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date: January 14, 2014