Building a better core › 2013 › ... · 2013-08-19 · around your current workout routine, which should consist of a combination of cardio and resistance training. On its own,

IntroductionThis programme is designed for intermediate and advanced exercisers who have plenty of relevant experience and are already training regularly. If you are a beginner, these workouts may be too challenging for you at present. So, if you are new to exercise or are coming back after a long break, we suggest a few months of regular training before you try our 12-week build a better core programme.

The 12-week build a better core programme is meant to fit around your current workout routine, which should consist of a combination of cardio and resistance training. On its own, the better core programme will do little for your overall fitness and/or health.

Perform the better core workouts at the end of your regular exercise sessions on non-consecutive days, as indicated in the programme overview. Each session will take around 15-20 minutes. The only exception to these guidelines is the cardio ab training (CAT) sessions, which should replace one of your regular aerobic workouts.

Make sure you include one or two rest days a week and cut back on your training volume if you are feeling continually tired (a symptom of over-training). This is especially important if you have reduced your calorific intake significantly to promote leanness.

Warming upAs you are performing your core work after your regular training is completed, you should be warm enough to safely perform all of the prescribed exercises; however, if you perform any of these workouts as a ‘stand alone’ training session, you

PAGE 22

8. THE 12-WEEK BUILD A BETTER CORE PROGRAMME

PAGE 22

PEAK PERFORMANCE HOW TO BUILD A STRONGER CORE

PAGE 23

should warm up beforehand. Warming up is essential to 1) minimise your risk of injury, 2) promote an effective workout and 3) minimise the amount of muscle soreness (DOMS) that you experience after training. Warm up by rowing, skipping or using a crosstrainer for 5-10 minutes and performing a few easy stretches for the muscles you are going to be exercising.

Phase 1 – weeks 1 to 4Please note the following abbreviations used in this plan:DB = dumbbellsCAT = cardio ab trainingAMRAP = as many repetitions as possibleReps = repetitionsCV = cardiovascular exerciseEDT = escalating density training

Perform the core workouts after your regular day’s exercise, except the CAT workout, which should replace one of your regular aerobic training sessions. Make sure you include both cardio and resistance training in your workout week.

Exercise sets Reps Recovery Training system

1a Side plank – right

3 30 seconds + 60 seconds Giant sets1b Plank

1c Side plank – left

1d Hip bridges

2 Swiss ball twists 2 12 to 15 60 seconds Simple sets

Mon Tue Wed Thurs Frid Sat Sun

Week 1 Core 1 Core 2 CAT 1




Programme overview

Core workout 1


PAGE 24

Core workout 1 uses two training systems – giant sets and simple sets:

Giant set – perform each of the exercises in the giant set, designated ‘a’, ‘b’, ‘c’ and ‘d’ in order with no rest between each movement. On completion of exercise d, rest for the prescribed period and then repeat the entire sequence for the specified number of sets.

Simple sets – in this instance, perform 2 sets of Swiss ball twists and rest 60 seconds between sets.

Core workout 2

Core workout 2 uses two training systems – EDT and simple sets:

EDT – escalating density training, or EDT for short, differs from most training systems in that you don’t perform a specified number of sets or reps but, instead, work against the clock to perform as much work as possible, designated AMRAP in the programme plan (AMRAP stands for as many repetitions as possible) – you perform these in an allotted time frame, in this case 10 minutes.

Start your timer and perform a set of 8 to 10 reps of the first exercise and then do the same for the second in the pairing. Continue moving back and forth between the two exercises with the aim of performing as many repetitions as possible before you run out of time. Rests are completely intuitive so take a break when you need to but remember that you are


1aSwiss ball crunches

N/A AMRAP in 10 minutes N/A EDT

1bSwiss ball back

extensions

2 Saxon side bends 3 12 to 15 60 seconds Simple sets


PAGE 25

working against the clock, so no dilly-dallying! Avoid hitting muscular failure – the point at which you are unable to perform any more reps – until the last couple of minutes of the 10-minute time block. Hitting failure too early will result in fewer reps performed in total.

Make a note of how many reps you performed in total for each exercise and strive to beat that number the next time you perform this workout.

Simple sets – in this instance, perform 3 sets of Saxon side bends and rest for 60 seconds between sets.

Cardio ab training programme 1 (CAT 1) combines a fat-burning cardio workout with numerous exercises to challenge your core musculature from a variety of angles. Each cardio component should be performed intensely so that you complete each 3-minute period at almost maximal effort. You then perform two sets of a core exercise before moving on to your next cardio exercise. Other than the rests between sets of


1 Row 1 3 minutes N/A CV

2 Chinnies 2 15 to 20 30 seconds Simple sets

3 Run 1 3 minutes N/A CV

4 Medicine ball wood chop 2 15 to 20 30 seconds Simple sets

5 Cycle 1 3 minutes N/A CV

6 Floor angels 2 15 to 20 30 seconds Simple sets

7 Cross trainer 1 3 minutes N/A CV

8 Flutter kicks 2 15 to 20 30 seconds Simple sets

9 Skipping 1 3 minutes N/A CV

10 DB side bends 2 15 to 20 30 seconds Simple sets

Cardio ab training 1 (CAT 1)


PAGE 26

core work, you should endeavour to move between exercises as fast as possible. If you don’t have access to all of the cardio equipment mentioned in the programme, use whatever you have available and feel free to use a piece of cardio more than once – it’s the intensity of effort rather than the modality of exercise that is important!

Phase 2 – weeks 5 to 8Programme overview


Core workout 3

Core workout 3 uses super sets. Exercises are paired, designated ‘a’ and ‘b’ and performed back to back with no rest in between, ie perform the Swiss ball superman followed immediately by oblique crunches. On completion of the second exercise, rest for the prescribed period before repeating the pairing.

Mon Tues Wed Thurs Fri Sat Sun






1a Swiss ball plank 3 30 seconds +60 seconds Super sets

1b Medicine ball slams 3 12 to 15

2a Swiss ball superman 315 to 20 60 seconds Super sets

2b Oblique crunches 3


PAGE 27

Core workout 4 utilises simple sets. Perform three sets of each exercise, resting 60 seconds between efforts. Perform all the sets for one exercise before moving on to the next.

Cardio ab training programme 2 (CAT 2) combines a fat-burning cardio workout with numerous exercises to challenge your core musculature from a variety of angles. Each cardio component should be performed intensely so that you complete each 4-minute period at almost maximal speed. You will then perform two sets of a core exercise before moving onto your next cardio exercise. Other than the rests between


1 Diagonal biped toe touches 3 15 to 20 60 seconds Simple sets

2 Negative crunches 3 8 to 12 60 seconds Simple sets

3 Reverse crunches 3 15 to 20 60 seconds Simple sets

4 Sky divers 3 30 seconds+ 60 seconds Simple sets



2 Cossack plank 2 30 seconds+ 30 seconds Simple sets


4 Twisting crunches 2 15 to 20 30 seconds Simple sets


6 Back extensions 2 15 to 20 30 seconds Simple sets


8 Dead bugs 2 15 to 20 30 seconds Simple sets


10 Lying side hip lifts 2 15 to 20 30 seconds Simple sets

Core workout 4



PAGE 28

sets of core work, you should endeavour to move between exercises as fast as possible. If you don’t have access to all of the cardio equipment mentioned in the programme, use whatever you have available and feel free to use a piece of cardio more than once – it’s the intensity of effort rather than the modality of exercise that is important.

Phase 3 – weeks 9 to 12Programme overview


Core workout 5

Core workout 5 uses two training systems – complex sets and simple sets:

Complex sets – complex sets combine two or more exercises into a non-stop movement. In this instance, perform a single rep of barbell side bends, then a single rep of good mornings


1a Barbell side bends3 8 to 12 60 seconds Complex sets

1b Good mornings

2 Medicine ball sit up and throw 3 8 to 12 60 seconds Simple sets

3 Cable twists 3 8 to 12 60 seconds Simple sets

Mon Tues Wed Thurs Fri Sat Sun






PAGE 29

and then another rep of barbell side bends. Continue the sequence until you have completed all the reps for all the exercises within the complex.

Simple sets – in this instance, perform 3 sets of medicine ball sit up and throws followed by three sets of cable twists. Rest 60 seconds between sets.

Core workout 6 uses two training systems – super sets and simple sets:

Super sets – exercises are paired, designated ‘a’ and ‘b’ and performed back-to-back with no rest in between, ie perform Swiss ball hill climbers immediately followed by alternate leg V sits. On completion of the second exercise, rest for the prescribed period before repeating the pairing.

Simple sets – in this instance, perform 3 sets of floor angels before moving on to 3 sets of medicine ball rotational throws. Rest 60 seconds between sets.


1 Swiss ball hill climbers3 15 to 20 60 seconds Super sets

2 Alternate leg V sits

3 Floor angels 3 15 to 20 60 seconds Simple sets

4 Medicine ball rotational throws 3 8 to 12 60 seconds Simple sets

Core workout 6


PAGE 30


Cardio ab training programme 3 (CAT 3) combines a fat-burning cardio workout with numerous exercises to challenge your core musculature from a variety of angles. Each cardio component should be performed intensely so that you complete each 4-minute period at almost maximal speed. You then perform 3 sets of a core exercise before moving onto your next cardio exercise. Other than the rests between sets of core work, you should endeavour to move between exercises as fast as possible. As usual, if you don’t have access to all of the cardio equipment mentioned in the programme, use whatever you have available and feel free to use a piece of cardio more than once – it’s the intensity of effort rather than the modality of exercise that is important!



2 Ab roll outs 3 8 to 12 45 seconds Simple sets


4 Chinnies 3 15 to 20 30 seconds Simple sets


6 Hip bridges 3 30 seconds+ 30 seconds Simple sets


8 Boat pose 3 30 seconds + 45 seconds Simple sets


10 Swiss ball twists 3 15 to 20 30 seconds Simple sets

PAGE 31

9. EXERCISE DESCRIPTIONS

Side plank – rightTargets: Obliques, rectus abdominis, erector spinae.How to perform: Lie on your right side and place your elbow on the floor directly below your shoulder. Point your forearm forwards and lay your palm flat on the floor. With your legs and hips extended, ‘stack’ your feet and lift your hips off the floor. Extend your left arm and point it straight up to the ceiling. Keeping your feet, hips and head aligned, hold this position for the prescribed duration. Tips: Breathe steadily throughout this exercise. Focus on keeping your hips lifted. Keep your shoulders square to the floor by reaching up towards the ceiling with your non-supporting hand.

PlankTargets: Rectus abdominis, hip flexors.How to perform: Kneel down and place your forearms on the floor. Your elbows should be shoulder-width apart and your hands pointing directly forwards – think Sphinx! Walk your feet back until your legs are fully extended and your shoulders, hips and heels form a straight line. Tuck your chin in and lengthen your neck. Hold this position for the prescribed duration, ensuring that your lower back does not arch and your hips neither rise nor drop.Tips: Get a buddy to check your alignment by positioning a broomstick along your back. The base of your skull, upper back and sacrum should all touch the stick and there should be a small curve in your lower back. Remember to breathe steadily during this exercise and squeeze your abs as tightly as you can.

Core workout 1


PAGE 32

Side plank – leftTargets: Obliques, rectus abdominis, erector spinae.How to perform: Lie on your left side and place your elbow on the floor directly below your shoulder. Point your forearm forwards and lay your palm flat on the floor. With your legs and hips extended, ‘stack’ your feet and lift your hips off of the floor. Extend your right arm and point it straight up to the ceiling. Keeping your feet, hips and head aligned, hold this position for the prescribed duration. Tips: Breathe steadily throughout this exercise. Focus on keeping your hips lifted. Keep your shoulders square to the floor by reaching up towards the ceiling with your non-supporting hand.

Hip bridgesTargets: Erector spinae, gluteus maximus.How to perform: Lie on your back with your legs bent and feet flat on the floor. Make sure your feet are as close to your bottom as possible. Place your hands across your chest or stretch them up towards the ceiling. Push down through your heels and lift your hips off the floor so that your weight is supported on your feet and shoulders only. Hold this position for the prescribed duration before lowering your hips back to the floor and resting. Tips: Focus on pushing your hips up as high as you can without arching your lower back excessively. Breathe steadily throughout this exercise. If you prefer, hold a weight across your hips, eg a barbell or medicine ball to increase the difficulty of this exercise.


PAGE 33

Swiss ball twistsTargets: Obliques, erector spinae, gluteus maximus, hamstrings. How to perform: Sit and then lie on a Swiss ball by walking your feet forwards until your knees are bent to 90 degrees. Make sure the ball is directly beneath your shoulders. Extend your arms and clasp your hands together directly above your chest. Keeping your hips facing upwards, roll your upper body to the left until your left shoulder only is in contact with the ball and your arms are parallel to the floor. Slowly return to the starting position and then repeat the movement to the right. Continue rolling from one side to the other until you have completed the required number of repetitions. Tips: Ask a training partner to keep an eye on your hips to ensure they do not roll as you rotate your spine – your hips should remain level throughout this exercise. You can make this exercise more challenging by holding a medicine ball or dumbbell.

Core workout 2

Swiss ball crunchesTargets: Rectus abdominis.How to perform: Sit and then lie on a Swiss ball by walking your feet forwards until the ball is situated in your lower back, your feet are flat on the floor and your knees are bent to 90 degrees. Place your hands on your thighs (easiest option), across your chest (harder option), or on your temples (harder option still). Exhale and use your abdominals to lift your shoulders and upper back off of the ball, flexing your spine to around 30 degrees. Inhale and slowly lower yourself back onto the ball, making sure you wrap your back around the ball to take your spine into slight extension. Repeat for the desired number of repetitions. Tips: You can make this exercise more challenging by holding a weight across your chest but this may necessitate anchoring your feet on the floor to avoid rolling backwards off of the ball.


PAGE 34

Swiss ball back extensionsTargets: Erector spinae, gluteus maximus.How to perform: With your feet next to a wall for support, lie face down with your hips and upper thighs on a Swiss ball and your legs extended. Drape your upper body around the curve of the ball. Place your hands behind your back (easiest option), across your chest (harder option), or on your temples (hardest option). Push your hips into the ball and lift your upper body up until your shoulders, hips and heels form a straight line. Keep your chest lifted. Slowly lower back down into the starting position and repeat. Tips: Do not overextend your lower back by lifting your chest too high as this can prove injurious.

Saxon side bendsTargets: Obliques, rectus abdominis, erector spinae.How to perform: Hold a medicine ball or single dumbbell in both hands. Raise your arms above your head so that your upper arms are close to your ears. Stand with your feet shoulder-width apart and your knees slightly bent – this is your starting position. Without leaning forwards OR backwards and with arms extended, lean to the side as far as your flexibility will allow. Slowly return to the upright position and then lean the opposite way. Continue alternating sides until your set is complete. Tips: To avoid leaning forwards and/or backwards, imagine you are positioned between two panes of glass, which only allow you to move sideways.


PAGE 35

Cardio ab training 1 ChinniesTargets: Rectus abdominis, hip flexors, obliques.How to perform: Lie on your back with your legs extended and your hands next to your temples. Lift your head, shoulders and upper back off the floor whilst simultaneously lifting and bending your left leg. Turn your torso and touch your left knee with the inside of your right elbow before extending your leg and back away, whilst straightening it. Repeat the movement on the opposite side. Continue alternating sides for the duration of your set. Tips: Avoid pulling on your neck as you sit up, as this may result in injury. Establish a brisk rhythm and stick with it for the duration of this exercise.

Medicine ball wood chopTargets: Obliques, rectus abdominis.How to perform: Grasp a medicine ball in both hands and stand with your feet hip-width apart. Bend your knees slightly. Raise the medicine ball up above your head and fully extend your arms. Keeping your elbows straight, lower your arms and rotate your upper body so that the medicine ball travels in an arc to the outside of your right hip/thigh. Raise the ball above your head and then repeat the exercise to the left side. Continue alternating sides for the duration of the set. Tips: If you don’t have a medicine ball, you can perform this exercise using a single dumbbell or weight plate instead. Keep your head aligned with your shoulders by focusing your gaze between your upper arms as you lower the weight towards your hip/thigh.


PAGE 36

Floor angelsTargets: Erector spinae, m i d d l e / u p p e r b a c k , gluteus maximus. How to perform: Lie on your front on an exercise mat. Place your head on the floor and your hands outstretched in front of you. Lift your head, chest and arms slightly off the floor by contracting your lower back. Keeping your arms as straight as possible and your palms facing down towards the ground, sweep your arms backwards until they touch your outer thighs – do not let them touch the floor! Swing your arms forwards again to the starting position and repeat. Tips: Do not overextend your lower back as this may lead to injury. Keep your neck long and chin tucked in to reduce the strain on your neck.

Flutter kicksTargets: Rectus abdominis.How to perform: Lie on your back with your legs extended. Place your hands palms-down beneath your bottom. Raise your head and shoulders off of the ground and lift your legs 6 inches/15cm from the floor. Keep your left leg still and raise your right leg 12 inches/30cm higher. Lower one leg as you raise the other. Establish a rhythm and stick with it for the duration of your set. Tips: Keep your back flat and pressed into the floor for the duration of this exercise. Maintain a steady breathing rate throughout. This is a favourite exercise of the Navy Seals, who use it as a conditioning exercise for swimming with fins. It’s tough, so make sure you use perfect technique and brace your abdominals as hard as possible throughout.


PAGE 37

DB side bendsTargets: Obliques, rectus abdominis, erector spinae.How to perform: Grasp a dumbbell in your left hand and stand with your feet hip-width apart. Hold the dumbbell to your left thigh’s side with your palm facing your leg. Keep your hips still and bend to your left side, lowering the dumbbell down your leg as far as your flexibility allows. Slowly return to the centre position and repeat before changing arms and performing the same number of repetitions to the right. Tips: You will often see people performing this exercise with a dumbbell in both hands at the same time – don’t join them! Holding a dumbbell in each hand merely turns your body into an evenly balanced see-saw and significantly reduces the effectiveness of this exercise. Use one dumbbell at a time and change sides set-by-set to get maximum benefit from this exercise.

Core workout 3

Swiss ball plankTargets: Rectus abdominis, obliques. How to perform: Place your forearms on either side of the apex of a Swiss ball so that your elbows are shoulder-width apart and your hands are pointing forwards. Walk your feet back until your legs are fully extended and your shoulders, hips and heels form a straight line. Tuck your chin in and lengthen your neck. Hold this position for the prescribed duration, ensuring that your lower back does not arch and your hips neither rise or drop. Tips: Get a training partner to check your alignment by positioning a broomstick across your back. The base of your skull, upper back and sacrum should all touch the stick and there should be a small curve in your lower back. Remember to breathe steadily during this exercise and squeeze your abs as tightly as you can.


PAGE 38

Medicine ball slamsTargets: Rectus abdominis.How to perform: Grasp a medicine ball in both hands and stand with your feet shoulder-width apart. Raise the ball above your head and lift up on to your tip-toes. Using your hip flexors, abs and arms, hurl the ball down at the floor to a point around 18 inches/45cm in front of your feet. Catch the ball as it rebounds and immediately perform another rep. Tips: Imagine your body is a bow and the ball is an arrow. Use all of the muscles in the front of your body to hurl the ball at the ground. Brace your abs as strongly as possible throughout this exercise. This is a core power exercise and should be performed at speed.

Swiss ball supermanTargets: Erector spinae, gluteus maximus.How to perform: Lie face-down across a Swiss ball with your hands and feet on the floor. The ball should be located below your hips. Keep your body on the ball and lift your left arm and right leg off of the floor until they are parallel to the floor. Slowly lower your limbs back to the floor. Repeat using your opposite arm and leg. Continue for specified number of repetitions. Tips: You can make this exercise more challenging by holding light dumbbells or by lifting the same-side arm and leg – this increases the balance demand of this exercise.


PAGE 39

Core workout 4

Diagonal biped toe touches Targets: Rectus abdominis, obliques.How to perform: Adopt the press up position with your hands beneath your shoulders and your legs extended. Lift your hips so that your bottom is higher than your head. Lift your left hand off of the floor and extend your arm out to the side. Swing your right leg through and under your body to try to touch your outstretched left hand. Rotate your hips to achieve this. Return to the starting position and repeat.Tips: The closer your hand is to your body, the less you will have to rotate your hips and the easier this exercise becomes. Keep your abs tightly braced throughout.

Oblique crunchesTargets: Obliques, rectus abdominis.How to perform: Lie on your back with your legs bent and feet close to your bottom. Roll your knees over to the left so that they rest close to or on the floor, depending on your flexibility. Place your hands on your temples. Use your oblique muscles to raise your right elbow towards your hip. This is a relatively small movement so focus on tensing your obliques, as hard as possible rather than trying to lift your upper body off the floor. Return to the starting position and repeat. Tips: Imagine drawing your lower ribs down towards the top of your pelvis as you raise your shoulders to maximise the effect of this exercise.


PAGE 40

Negative crunchesTargets: Rectus abdominis.How to perform: Lie on your back with your legs bent and your hands resting on your thighs. Sit up so that your body is as upright as possible. Use your abdominals to slowly lower your torso down to the floor. Take 10 seconds to lower all the way down. Immediately sit up again and repeat.Tips: Use your arms to pull yourself into the upright position if necessary. Exhale as you lower down to the floor. Adjust your repetition speed to suit your core strength – lower more slowly to make the exercise harder or slightly quicker to make it easier.

Reverse crunchesTargets: Rectus abdominis, hip flexors.How to perform: Lie on your back with your legs bent, thighs perpendicular to the floor and shins parallel to the floor. Place your hands on your temples and your head and arms on the floor – this is your starting position. Keeping your upper body still, extend your legs away from your body so that your feet are 12 inches/30cm off the floor. Bend your legs and pull your knees into your chest to raise your hips and lower back off of the floor. Return to the starting position and continue for the desired number of repetitions. Tips: Inhale as you extend your legs in, exhale as you pull your knees into your chest to maximise the effectiveness of this exercise.


PAGE 41

Sky diversTargets: Erector spinae, glutes, muscles of the mid-back. How to perform: Lie on your front on an exercise mat. Place your forehead on the floor and your hands by your hips. Rotate your hands outwards and point your thumbs up towards the ceiling. With your feet in contact with the floor at all times, lift your head, shoulders and chest off the floor and squeeze your shoulder blades together. Hold this position for the prescribed duration. Lower slowly back to the floor, rest and repeat. Tips: Breathe steadily throughout this exercise. Only lift your upper body as far as feels comfortable – overextending your lower back can cause injury.


Cossack plankTargets: Rectus abdominis, obliques.How to perform: Adopt the press up position with legs extended and arms straight. Make sure your hands are directly below your shoulders. Keep your abs braced and lift your left hand off of the floor and place it on your right shoulder, pausing for one second. Return your hand to the floor and then perform the movement taking your right hand to your left shoulder. Continue alternating hands for the duration of your set. Tips: Keep your abs braced throughout this exercise. Keep your hips square and avoid rolling your shoulders from one side to another – this exercise is an anti-rotation bracing exercise, so try to keep your entire body still, except for your arms.


PAGE 42

Twisting crunchesTargets: Rectus abdominis, obliques.How to perform: Lie on your back on an exercise mat. Bend your legs and lift your feet off the floor so that your knees are bent to 90 degrees and your shins are parallel to the floor. Place your hands next to your temples. With your left elbow on the floor, lift and rotate your shoulders so that your right elbow crosses to your left knee. Slowly return to the starting position and then crunch your left elbow across to your right knee. Continue alternating sides until your set is complete.Tips: The more slowly and deliberately you perform this exercise, the more beneficial it becomes. It is better to perform fewer reps slowly and feel each one than to perform more reps quickly and only feel the last few!

Back extensionsTargets: Erector spinae, gluteus maximus, hamstrings. How to perform: Adjust the hip pad on the back machine so that the top of the pad is level with the top of your pelvis. Get on the machine and place your feet on the foot rests. Keep your knees slightly bent throughout this exercise. Place your hands behind your back (easiest), across your chest (harder), or on your temples (hardest). Lean forwards from the hips as far as your hamstring flexibility allows. Do not round your back excessively. Contract your hamstrings, glutes and lower back and raise your upper body. Slowly lower back down and repeat. Tips: Only extend your spine as far as feels comfortable. Over extending your spine may lead to injury. Make this exercise more demanding by holding a weight against your chest or behind your head.


PAGE 43

Dead bugsTargets: Rectus abdominis, hip flexors.How to perform: Lie on your back with your legs perpendicular to the ground and your knees directly over your hips. Extend your arms up to the ceiling. This is your starting position. Brace your abs and slowly lower your left arm and right leg down to the floor. Return to the starting position and repeat using the opposite arm and leg. Continue alternating for the desired number of reps.Tips: Do not allow your lower back to arch as you extend your arms and legs – if this happens your abdominals are no longer bracing. You can make this exercise harder by lowering both arms together, holding a weight in your hands or extending both legs at the same time. Note: this final variation is very advanced and should only be performed if you can maintain lower back contact with the floor.

Lying side hip liftsTargets: Obliques, rectus abdominis, erector spinae.How to perform: Place your forearm on an exercise bench, at right angles to the body, elbow under shoulder, and extend your legs so that you are in an inclined side plank position. This is your starting position. Slowly lower your hips to the floor and then lift them back up into the starting position. Repeat for the desired number of times and then change sides. Tips: Make sure your heels, hips and head form a straight line. If you find the exercise too difficult then try performing it from a normal side plank (on the floor) position.


PAGE 44

Core workout 5

Barbell side bends and good mornings complexTargets: Obliques, erector spinae, rectus abdominis.How to perform: Place and hold a barbell across your upper back/shoulders. Stand with your feet shoulder-width apart with your knees slight bent. This is your starting position. Keep your hips level and bend sideways, lowering the end of the barbell towards the floor. Only bend as far as your flexibility allows. Return to the upright position. Next, keeping your chest up and avoiding rounding your back, push your bottom backwards and lean forwards from the hips. Again, only bend as far as your flexibility allows and avoid rounding your back. Push your hips forward and stand up again. Finally, lean to your opposite side and perform a side bend. Return to the upright position and repeat the entire sequence for the desired number of times. Tips: Keep your abs tightly braced throughout this exercise. Use a broomstick or short/light barbell before trying what is a very demanding exercise with a full length Olympic bar. The longer the bar, the more challenging this exercise becomes.

Medicine ball sit up and throwTargets: Rectus abdominis, hip flexors.How to perform: Lie on your back and hold a medicine ball in both hands. Bend your knees just enough so that you can place your feet flat on the floor. Raise your arms overhead and place the ball on the floor behind you. Use your arms as a lever and your lower back as the fulcrum and sit up and throw the medicine ball to a waiting training partner. Catch the ball as it is returned to you and then descend immediately into another rep. Continue for the desired number of repetitions. Tips: If a training partner is not available, you can perform this exercise solo by throwing the ball against a sturdy wall and catching it as it rebounds. Try to catch the ball with your arms extended to maximise the effect of this exercise on your abdominal muscles.


PAGE 45

Cable twistsTargets: Rectus abdominis, obliques.How to perform: Set the pulley point on an adjustable cable machine to shoulder-height. Attach a single handle and hold it in both hands, one hand over the other. Stand sideways on to the pulley and take a step away to tension the cable. Place your feet hip-width apart and hold your arms straight out. Keep your hips facing forwards and rotate your upper body through 180 degrees. Imagine your upper body is a tank turret and can only turn at the waist. Slowly return to the starting position and repeat for the desired number of repetitions before changing sides. Tips: Keep your knees slightly bent and your head, hands and shoulders aligned throughout.

Core workout 6

Swiss ball hill climbersTargets: Rectus abdominis, obliques.How to perform: Place your hands on either side of the apex of a Swiss ball. Keep your arms straight and walk your feet back so that you are in a press up position. Place your feet together. Brace your core and draw your left knee in towards the ball. Extend your leg and return it to the floor. Next, pull your right knee into the ball, extend it and return your foot to the floor – this constitutes one rep. Continue alternating legs for the desired number of repetitions. Tips: The slower you perform this exercise, the more challenging it is. Establish a rhythm at the beginning of your set and stick with it. Keep your abs braced throughout, but don’t forget to breathe!


PAGE 46

Alternate leg V sitsTargets: Rectus abdominis, obliques. How to perform: Lie on your back with your legs and arms extended. Using your abdominal muscles, lift your left leg and reach up to touch your left toe with both hands. Lower your leg and arms and immediately raise your right leg. Continue alternating legs for the desired number of repetitions. Tips: Keep your knee and arms straight to maximise the effect of the exercise. Make this movement more challenging by holding a light medicine ball in your hands.

Floor angelsTargets: Erector spinae, middle/upper back, gluteus maximus. How to perform: Lie on your front on an exercise mat. Place your chin on the floor and your hands outstretched in front of you. Lift your head, chest and arms slightly off the floor by contracting your lower back. Then, keeping your arms as straight as possible and your palms facing down towards the ground, sweep your arms backwards until they touch your outer thighs – do not let them touch the floor. Swing your arms forwards again to the starting position and repeat. Tips: Do not overextend your lower back as this may lead to injury. Keep your neck long and chin tucked in to reduce the strain on your neck.


PAGE 47


Ab roll outsTargets: Rectus abdominis.How to perform: Load a barbell with a small diameter plate at each end. Place the bar on the ground and kneel down. Grasp the bar with a shoulder-width overhand grip. Keep your arms straight and extend your hips and knees to push the bar away from you. Roll the bar out in front of you until your body is almost touching the floor or as far as you can comfortably manage. Use your abdominals to pull you back to the starting position and repeat. Tips: Do not allow your back to arch when performing this exercise – if you feel any pain in your lower back, reduce the range of movement you are using or perform an alternative exercise, eg dead bugs. This exercise can also be performed using an ab wheel instead of a loaded barbell.

Medicine ball rotational throwsTargets: Obliques.How to perform: Grasp a medicine ball in both hands and stand with your feet shoulder-width apart. Lift the medicine ball in front of you with your arms straight. Rotate your upper body to the left to ‘wind up’ your torso. Bend your knees slightly to facilitate a good twist. Dynamically twist your upper body and hurl the ball to a waiting training partner. The ball should be released as your body finishes rotating through 180 degrees. Catch the ball as it is returned to you and repeat. Change side after completing the desired number of repetitions and repeat. Tips: If a training partner is not available, you can perform this exercise solo by throwing the ball against a sturdy wall and catching it as it rebounds. Try to keep your arms fairly straight to ensure as much work as possible is being performed by your core muscles.


PAGE 48

ChinniesTargets: Rectus abdominis, hip flexors, obliques.How to perform: Lie on your back with your legs extended and your hands next to your temples. Lift your head, shoulders and upper back off the floor while simultaneously lifting and bending your left leg. Turn your torso and touch your left knee with your right elbow before extending your leg and lying back down. Repeat the movement on the opposite side. Continue alternating sides for the duration of your set. Tips: Avoid pulling on your neck as you sit up, as this may result in injury. Establish a brisk rhythm and stick with it for the duration of this exercise.

Hip bridgesTargets: Erector spinae, gluteus maximus.How to perform: Lie on your back with your legs bent and feet flat on the floor. Make sure your feet are as close to your bottom as possible. Place your hands across your chest or stretch them up towards the ceiling as preferred. Push down through your heels and lift your hips off the floor so that your weight is supported on your feet and shoulders only. Hold this position for the prescribed duration before lowering your hips back to the floor and resting. Tips: Focus on pushing your hips as high as you can without arching your lower back excessively. Breathe steadily throughout this exercise. If necessary, hold a weight across your hips, eg a barbell or medicine ball, to increase the difficulty of this exercise.


PAGE 49

Boat poseTargets: Rectus abdominis, hip flexors.How to perform: Sit on the floor with your legs bent, feet flat on the floor and your torso upright. Hold on to the backs of your knees, extend your arms and lean back slightly. Slowly extend your legs as far as your flexibility allows while maintaining your balance. Let go of your legs and fix them in position using your abdominals. Keep your arms parallel to the floor. Maintain this position for the prescribed duration.Tips: You can make this exercise more demanding by extending your arms above your head or easier by bending your knees. Make sure you breathe steadily throughout this exercise.

Swiss ball twistsTargets: Obliques, erector spinae, gluteus maximus, hamstrings. How to perform: Sit and then lie on a Swiss ball by walking your feet forwards until your knees are bent to 90 degrees. Make sure the ball is directly beneath your shoulders. Extend your arms and clasp your hands together directly over your chest. Keeping your hips facing upwards, roll your upper body to the left until your left shoulder is in contact with the ball and your arms are parallel to the floor. Slowly return to the starting position and then repeat the movement to the right. Continue rolling from one side to the other until you have completed the required number of repetitions. Tips: Ask a training partner to keep an eye on your hips to ensure they do not roll as you rotate your spine – your hips should remain level throughout this exercise. You can make this exercise more challenging by holding a medicine ball or dumbbell.

Documents

Building a better core › 2013 › ... · 2013-08-19 · around your current workout routine, which should consist of a combination of cardio and resistance training. On its own,