The routine defined here is meant for advanced trainees and will target the core, upper abdominals, lower abs and the obliques.
Always begin with a small low intensity warm up can help to increase range of motion making the exercises more effective at increasing strength and core stability.
Note, whenever you do any type of exercise, no matter what part of your body it focuses on, be sure to watch your form and if you find difficulty in maintaining less than perfect form then stop and rest or move to an easier version of that exercise. Proper form is always more important and more productive than lifting heaver or trying to do a harder version of any exercise.
Workout Structure:
Follow the laid format. Do each exercise for 45 seconds giving yourself 15 seconds to move to the next exercise. Allow extra rest in between each group.
Group One:
- Jackknife Crunch
- Side Hip Raise (Left)
- Back Bow
Group Two:
- Plank Knee Up
- Side Hip Raise (Right)
- Kneeling Back Extension
Group Three:
- X Crunch
- Russian Twist
- Swimmers
Jackknife Crunch
Lie down on your back with your hands above your head and your legs extended. In one fluid motion, lift your hands toward your legs and lift your legs toward your chest. You can either bend your legs in toward your chest or you can leave your legs extended. Focus on working your abdominal muscles instead of using your hips to lift your legs toward your chest. Keep your back straight as you lower your back and legs toward the ground, stopping just short of putting your shoulders and feet on the ground. Repeat the exercise 10 to 15 times.
Side-Hip Raises (Left)
Lie on left side, left foot crossed over left, left elbow under shoulder, and right hand on hip. Press into left forearm and raise left hip and thigh off ground. Lower hip without touching mat, then lift again. After the fast and slow reps, hold in up position for 8 counts. (Do opposite side next round.)
Back Bow
Lie facedown on a mat with your arms above your head. Inhale as you contract your legs and core, then exhale as you lift your chest and arms up off the ground as high as you can. Inhale as you slowly lower down to the ground letting your chest and arms briefly touch the ground before repeating the motion. Continue without letting your core relax until you have completed all repetitions. Up and down is one repetition.
Plank Knee-Up
Start in a plank position with your hands underneath your shoulder and your back flat. plank knee to elbow. Pull your knee up to your elbow and fully contact your obliques. Alternate sides.
Kneeling Back Extension
Kneel on a mat with arms crossed over the chest. Slowly bend forward shooting your hip backwards and maintaining a neutral spine. Do not extend your neck. Hold for 10 sec and repeat.
X-Crunch
Start lying on your back with your arms and legs extended nice wide open like an ‘X’ shape, head resting on the floor. Bring the alternate leg and arms above the floor. Next, opposite leg and arm back together, loo toward your legs. Do not lift your hips off the ground as your legs come in toward your head. That’s one rep. Repeat 20 times total.
Russian Twist
Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Legs should be bent at the knees. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Extend your arms in front of you. Twist your torso to the right side until your arms are parallel with the floor while breathing out. Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
Swimmers
Lie facedown on a mat with your legs straight out; feet hip width apart, toes pointed. Extend your arms out above your head; shoulder width apart with your palms on the ground. Inhale deeply, then exhale as you contract your core muscles; pull your abdominal muscles in and hover your face just above the ground. Inhale as you lift your left arm and right leg up as high as is comfortable, then slowly lower them to the ground. Exhale as you lift your right arm and left leg up as high as is comfortable, then slowly lower them to the ground. Continue alternating arms and legs as if swimming for a set number of repetitions or a set time period. Lifting each arm and leg up and back down is one repetition.
Always consult your healthcare professional before attempting any exercises to be sure it is right for you.
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
