TRAINING THE CORE 1. LATERAL SIT UPS.X 20 (10 EACH SIDE) 2. HYPEREXTENSIONS.X 10 3. LEG HUGS...X 15 4. RUSSIAN TWIST X 20 (10 EACH SIDE) 5. HIP CURLS..X 14 (7 EACH LEG) 6. JACK KNIFES..X 10 7. REVERSE TRUNK TWIST.X 20 (10 EACH SIDE) 8. CRUNCHES.X 20 9. JACK KNIFES..X 10 10. SIT UPS WITH WEIGHT ON CHEST..X 16 11. CRUNCHES.X 15 12. JACK KNIFES..X 10 13. ALTERNATE LEG TWISTED SIT UPS X 16 14. CRUNCHES.X 12 15. FIXED FEET, TWISTED SIT UPS..X 20 16. CRUNCHES.X 10 17. JACK KNIFES..X 12 250 REPS BEGIN WITH ONE SET OF ALL 17 EXERCISES FOR A TOTAL OF 250 REPS. NEXT, MOVE TO TWO SETS FOR A TOTAL OF 500 REPS. YOUR GOAL SHOULD BE TO DO AT LEAST THREE SETS FOR A TOTAL OF 750 REPS.
DESCRIPTION OF EXERCISES FOR TRAINING THE CORE 1. Lateral sit ups This exercise involves lateral flexion of the spine and develops lateral spine muscles and the oblique muscles on the side of the core. It also increases lateral spine range of motion. To perform this exercise, assume a position lying on either side on a bench. Slide forward so that the top of your pelvis is right on the edge of the bench. Strap down your lower legs or pelvis. Lay your bottom arm across your chest and your top arm down at your side. Let your upper body down over the edge to an angle of no more than 45 degrees. Slowly raise trunk up as far above bench level as possible, taking care not to twist at the waist or bend forward or backward as you come up. Your body should remain in a straight line throughout the exercise. Then lower your trunk slowly back to the starting position. Turn on your other side to exercise the opposite muscle group. 2. Hyperextensions or Back Raises This exercise can be performed using a bench or table, but for best performance, use a Glute-Ham machine. To execute the Hyperextensions adjust the rear post on which the rollers for the securing the feet are located, so that when you are positioned correctly the entire pelvis girdle will rest directly on the rounded seat. In this position your navel will be at the far edge of the seat over which the upper trunk should hang down. As you raise the trunk, it is important that you maintain the legs in a straight position. The knees should not bend as you raise the trunk. When you do this, it allows the spine to hyperextend. When you lock the legs in place you can pull with the lower back muscles as strongly as possible and you will not get excessive arching of the lower back. When the spinal muscles are relaxed the spine will naturally assume a flexed (rounded) position and will hang at approximately a 60 degree angle (measured from the horizontal level). In this position you will note that the lower abdomen is slightly compressed by the rounded seat which helps to create intra-abdominal pressure. From this position extended (arch) the spine until the trunk is slightly above level (above the hips and legs). As you extend and hyperextend the lumbar vertebrae you should also raise your head slightly so that when you are in the up position you will be looking forward. 3. Leg Hugs Begin the exercise lying on your back with the legs fully extended. The feet should not touch the floor during the exercise. Simultaneously curl the head and shoulders up like a crunch and bend the knees and pull the knees to the chest. Assist the movement by grasping the knees or chins with the hands and squeeze the abdominal muscles as you hug your legs.
4. Russian Twist To perform this exercise safely, use a bent knee-feet fixed position. You may use a partner or simply slide your feet under a stationary object to hold them in place. Use a soft pad under the hips. The arms (with or without weight in the hands) should be perpendicular to the trunk. When ready lean back so that the torso is angled 45 degrees or greater to the floor. This is the starting position. Maintain this leg position and raise your bent legs together with the pelvis girdle in a rotational (curling) movement. In essence, you will be bringing your knees towards the chest and your head. When your full pelvis has cleared the floor, you can stop the exercise and return to the initial position. Do not let your thighs go lower then the vertical. When you reach this position, repeat the exercise to make the exercise even more effective, cross one ankle above the knee of the opposite leg. Reach back over head and hold on to a support for better leverage. Curl up and down slowly and never let the foot touch the floor. Do half the repetitions, then switch leg positions and finish the set. 5. Hip Curls This exercise is actually a reverse sit up. To do the Hip curl, assume a back-lying (supine) position with your arms alongside your body. Your legs should be bent in the knee joints as much as possible but still comfortable. Your legs should be perpendicular to your body and the floor. This is the starting position. Maintain this leg position and raise your bent legs together with the pelvis girdle in a rotational (curling) movement. In essence, you will be bringing your knees towards your chest and your head. When your full pelvis has cleared the floor, you can stop the exercise and return to the initial position. Do not let your thighs go lower than the vertical. When you reach this position, repeat the exercise. To make the exercise more effective, cross one ankle above the knee of the opposite leg. Reach back over the head and hold on to a support for better leverage. Curl up and down slowly and never let the foot touch the floor. Do half the repetitions, then switch leg positions and finish the set. 6. Jack Knives Lie on the floor in a supine position. Place your arms behind your head at arm s length. You then bend at the waist while rising your arms and legs up at the same time, coming together vertically above your waist. Lower your arms and waist back to the floor to complete the repetition. Inhale as you commence the exercise and exhale as you finish. Keep your elbows and knees locked out during the exercise. 7. Reverse trunk twist One of the best exercises to develop rotational strength is the reverse trunk twist. To do this exercise you lie on your back with your arms out in line with the shoulders and your legs vertical, i.e., perpendicular to your trunk. You then lower the legs to one side and then up and over to the other side. If straight or slightly bent legs are too difficult then bend your knees more, so that there is less resistance.
8. Crunches Lie on your back with knees bent and hands behind the head. To perform the most effective crunches follow these steps: Press lower back toward the floor Depress or pull down your ribs (as in exhaling) and sternum, pressing downward toward the pelvis. Rotate your pelvis upward. Draw your chin in and down, lengthening the back of your neck. Bend your neck forward. Lift your vertebrae slowly off the floor; do it in segments, starting with the upper end (cervical vertebrae) first and the lower (lumbar vertebrae) last. It is very important while doing this maneuver to become aware of each part of your spine as it moves off the floor in a controlled fashion. You should not jerk up. The idea is to move upward in a slow, controlled fashion, maintaining the position of the sacrum flat on the floor, and exhaling with a hiss sound to aid movement. To get even more out of this exercise when you reach the highest position of the crunch pull the knees up like the hip curl. 9. Jack knives (same as #6) 10. Sit us with weight on chest Perform bent knee sit ups with knees bent (held by a partner or fixed under a secure object. While holding a barbell plate on the chest, keep the edge of the plate under the chin. Be careful not to jerk to sit up since this excessively activates the hip flexors. 11. Crunches (same as #8) 12. Jack Knives (same as #6) 13. Alternate leg twist Sit Ups This exercise involves a partial sit up with the hands behind the head while alternating pulling one knee into chest and extending the opposite leg. While sitting up the upper body is rotated so that one elbow touches the opposite knee. 14. Crunches (same as #8) 15. Fixed Feet, Twisted sit ups Bend the knees and with the feet held by a partner or fixed under a secure object perform sit ups with hands behind the head. For the best results, begin rotating the upper body as your shoulders leave the floor and touch a knee with the opposite elbow. 16. Crunches (same as #8) 17. Jack Knives (same as #6)