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#Post#: 99--------------------------------------------------
How to Strength your Core
By: Road2HardCoreIron Date: April 27, 2018, 9:59 pm
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This intermediate/advanced Total Core Workout targets all the
muscles of the torso include the abs, back, and pelvis.
These are dynamic exercises using an exercise ball and
resistance band or tube. Take care when performing these
exercises and avoid arching the back.
If you find this difficult, you can place a rolled up towel
under the lower back/hips for extra support. As always, avoid
any exercise that causes pain and check with your doctor if you
have any injuries or medical conditions.
Equipment Needed
A resistance band and an exercise ball
How To
Do this workout 2-3 non-consecutive days a week
Each exercise should be slow and controlled. Don't use momentum
and don't allow the back to arch. Modify any exercises as
needed or skip any moves that cause pain
Beginners: Start with this Beginner Abs Workout if these moves
are too difficult.
Int/Adv: Perform 1-3 sets of each exercise or go through the
exercises circuit-style, one after the other and repeat if
desired.
Horizontal Woodchops
Using resistance bands in gym
istockphoto
Wrap tube or band around a sturdy object and stand to the left,
holding handles in both hands. Keeping the arms straight, swing
the arms across the body and rotate towards the left,
contracting the abs. Return to start and repeat for 16 reps
before switching sides
Ball Exchange
Begin by lying on your back with the legs straight up (bend them
if needed) and holding the ball straight up over the body.
(A) Put the ball between the feet, squeezing them to keep the
ball in place, and lower both the arms and legs down towards the
floor.
(B) Bring them back up and take the ball in your hands.
(C) Lower the arms and legs down towards the floor again and
continue, exchanging the ball between the hands and feet for 12
reps.
Ball Plank With a Toe Tap
Get into a plank position, balancing with your toes on an
exercise ball. It's easier to get into position if you begin
with the tops of your feet resting on the ball. Once you feel
stable, slowly prop your body up on your toes one foot at a time
or just stay on the tops of your feet.
Lift the left leg off the ball and tap the toes to the floor.
Bring your left foot back to the ball and repeat, tapping the
right toes down. Continue alternating each side for 12 reps.
Be very careful with this exercise! It's easy to fall off the
ball.
Reverse Hyper-Extension on the Ball
Lie face down on the ball and roll forward until you're resting
on your forearms, legs straight and toes resting on the floor.
Keeping the legs straight, lift them up until the body is in a
straight line, concentrating on the lower back. Lower the legs
slightly and repeat for 12 reps.
Roll Ups With the Ball
Begin seated on the floor, legs, and spine straight and the ball
extended out in front of you. Pull the abs in and engage the
pelvis as you roll down onto the mat, feeling each vertebrae
make contact, taking the ball over the head.
Roll back up to start taking the ball up and reaching forward as
you come back to sitting. Repeat for 16 reps and bend the knees
to modify this move if your back is arching off the floor.
Plank Press-Ups on the Ball
On your knees, place your forearms on the ball and roll forward
a bit until your back is flat. Straighten the knees and bring
the body into a plank position. Hold for 1-2 seconds, lower the
knees and repeat for 16 reps.
Jacknife
Lie on the floor with the legs straight up (knees slightly bent
if needed) and hold the ball behind the head. Lower the legs a
few inches and then bring the ball up as you bring the legs in,
touching the ball to the toes in a full crunch. Lower and
repeat for 16 reps.
Medicine Ball Diagonal Woodchop
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