Core Exercises-Advanced

It’s important to read and understand the kinetic checkpoint page before performing core exericses.

Plank

How to:

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.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

OBLIQUE PLANK CRUNCH

Targets: Entire Core (TA), Oblique Muscles, Hip Flexors, Abductors

Steps:

1. Go into a full plank on your forearms
2. Bring your Right knee and try to touch the back side of your right arm (triceps area) and then back
3. Bring your Left knee and try to touch the back side of your left arm (triceps area) and then back
4. Do 3 sets of 30 reps/side (a total of 60 reps/set)
5. Count your repetitions underneath your breath so are constantly having air exchange.

BALANCED CRUNCH W/HIP FLEXION

Targets: Abdominal Muscles, Core Muscles (TA)

Steps:

1. Start out by sitting on your bottom with your legs slightly bent in front of you.
2. Bend your legs so they are at a 45 degree angle and lift them off the ground.
3. With your Left Hand Touch your Right Toe and then alternate to the other side
4. With your Right Hand Touch your Left Toe and then alternate to the other side
5. Do 3 sets of 30 reps/side (a total of 60 reps/set)
6. Count your repetitions underneath

STABILITY BALL CRUNCH W/10LB BALL

Targets: Abdominal Muscles, TA Muscles, Triceps (Isometric), Lower Leg Muscles (for Stability)

Steps:

1. Roll your back on the stability so that your lower back is in the middle portion of the ball. If this hurts your lower back or makes it tight, you can lower it down further until it feels comfortable.
2. Place the 10 lb (or less) behind your neck and support it with your hands so it is nice and comfortable.
3. Do a small abdominal crunch so that it flexes enough to activate the abdominal/core muscles, but do not come all the way up. You only need a small amount of flexion in this abdominal area and then release & repeat.
4. Do 3 sets of 30 reps (a total of 60 reps/set)
5. Count your repetitions underneath your breath so are constantly having air exchange.

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