Monday, June 14, 2010

This is what I mean when I say "core"

I've blogged about my core a bit. This stems from my boxing days. A few of you have asked exactly what my core workout contains and I'm just now getting around to posting it. Honestly...I didn't know what these were called so it was hard to find photos, but after some research, I've found them! YAY!


Marching Bridge

6 reps; 2 sets
Targets: hamstrings, lower back, and glutes
  1. Begin on your back with feet about 12 inches from your bum and hands by your sides with palms up. Press your heels into the ground and lift your pelvis up until your knees, pelvis, and shoulders form a straight line.
  2. Hold your bridge while you lift your right knee toward your chest, until your hip is at 90 degrees. Return the heel to the floor and lift the left knee. Do not let your pelvis sag or your back overarch while lifting and lowering your knees. This completes one rep.



Elbow Plank Donkey Kick

10 rep; 2 sets
Targets: glutes and hamstrings
  1. Begin in an elbow plank with elbows directly under shoulders, abs engaged toward the spine. Don't let the pelvis sag down or pop up.
  2. Lift right leg off the ground, bending your knee so the sole of your foot is toward the ceiling. Keep pelvis square to the floor. Don't let your pelvis twist.
  3. Press your right heel toward ceiling as high as you can without moving pelvis or low back. The motion will not be huge, but concentrated on the booty and hamstring.
  4. Lower the bent leg slightly and repeat for a total of eight to 10 repetitions. Then switch sides.



Plank

30 sec reps; 4 sets
Targets: internal abdominal muscles and back
  1. Lie face down on mat resting on the forearms, palms flat on the floor.
  2. Push off the floor, raising up onto toes and resting on the elbows.
  3. Keep your back flat, in a straight line from head to heels.
  4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.



Side Plank

30 sec reps; 4 sets
Targets: rectus abdominus, transversus abdominus, and obliques (core)
  1. Lie on your side with your right elbow on the ground or use an exercise mat.
  2. Lift yourself up to form a plank with your right arm straight and your left arm on your side.


Bicycle Exercise
20 reps; 2 sets
Targets: rectus abdominus and obliques (core)
  1. Lie on the floor and lace your fingers behind your head.
  2. Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck.
  3. Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee.
  4. Switch sides, bringing the right elbow towards the left knee.
  5. Continue alternating sides in a 'pedaling' motion.




Vertical Leg Crunch

20 reps; 2 sets
Targets: rectus abdominis and obliques (core)
  1. Lie on the floor and extend the legs straight up 2. You can place your hands on the floor for support.
  2. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
  3. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
  4. Lower and repeat.



Reverse Crunch

20 reps; 2 sets
Target: rectus abdominis
  1. Lie on the floor and place hands on the floor or behind the head.
  2. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together.
  3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
  4. Lower and repeat.
  5. It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.



Balancing Seated Torso Twists

30 reps; 2 sets
Target: rectus abdominis and obliques
  1. Sit on the floor at an incline with your feet about 6 inches off the ground and your knees slightly bent. Pull your knees to your chest for a slightly easier workout.
  2. Either hold a dumbbell/medicine ball or interlock your hands.
  3. Move your hands from left to right while maintaining your balance.



Keep in mind that while some of this may be difficult, make sure your form is correct. It's better to do less reps that are in perfect form that it is to do more reps that are rushed.


Enjoy!


3 comments:

  1. Thanks for posting this, especially the pics. I've starred it in my reader so I can refer back to it. I'm always looking for new exercises to do because it seems I get in a rut and always do the same thing and these exercises look challenging.

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  2. Looks like a tough but awesome core workout!

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  3. holy smokes that looks hard!!

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