Hi guys, today we are working on our abs - also known as the Core. We managed to make it back to Tasman Rides with the horses. It was a very hot day in Auckland.
There is a total of 11 exercises and they increase in intensity as you work through the workout. I highly recommend you become familiar with Abdominal Activation before doing this workout!
Again, apologies for the poor quality photos. Still working on getting our camera sorted.
Principles
Balance - lower/mid/upper/sides
Techniques:
Circuit Training
The aim of this circuit is to do 25 reps for each exericise as they become increasingly more difficult, taking little or no rest between exericses.
Instructions
Do 1 exercise of 100 pulses (the Hundred) and 10 exercises of 25 reps.
Some exercises are a more difficult variation of a previous exercise.
The exercises alternate between lower, sides and mid/upper core areas
Take as little or no rest between exercises.
Exercises
1. The Hundred
Lay on back with legs bent and feet on the froor. Activate core muscles, raise legs to 45 degrees, raise head and shoulders and arms off the ground. Keeping arms straight do 100 small up and down pulses with the arms.
2. Oblique Side Crunches
Lay on back with both legs bent, one leg flat on the foor the other vertical and bent over it. Roll to the side sligthly and place one hand touching the head and the other resting on the abdomin. Point the elbow towards the raised knee, squeeze and raise the shoulder towards it. Complete the required number of reps using a smooth full range of movement.
3. Crunch Sit Ups
Lay on back with legs bent and feet flat on floor. Activate core muscles, touch hands to side of head and raise legs with knees bent. Raise shoulders off the floor towards the thighs queezing abdominal muscles as much as possible (don't worry, you will only be able to make a small movement). Complete the required number of reps using a smooth full range of movement.
4. Reverse Crunch
Lay on back with legs bent and feet flat on floor. Activate core muscles, place hands to side of body and raise legs vertically with knees slightly bent. Raise hips off the floor queezing lower abdominal muscles as much as possible (don't worry, you will only be able to make a small movement). Complete the required number of reps using a smooth full range of movement.
5. Oblique Side Raise (easier variation)
Activate core muscles and raise body off the floor resting on lower arm and elbow with the hand of the other arm on the floor for support. Hips should be turned slightly over, then using core muscles raise them slowly and smoothly up and down maintaining stability through the core and body for the required number of reps.
6. Sit ups (curl up)
Lay on back with legs bent and feet flat on floor. Activate core muscles, bend legs with feet flat on floor and place hands on thighs. Raise shoulders off the floor sliding hands up the thighs queezing abdominal muscles as much as possible (don't worry, you will only be able to make a small movement). Complete the required number of reps using a smooth full range of movement.
7. Plank
Maintaining neutral spine and activating core muscles to maintain stability raise up onto elbows. Keep as straight a line as possible from shoulders to ankles. Hold position for the required amount of time.
8. Alternate Leg Drops
Lay on back with legs bent and feet flat on floor. Activate core muscles, place hands to side of body and raise legs verticlally with knees slightly bent. Drop one leg towards to floor squeezing lower abdonminal muscles as much as possible, then raise and alterante with other leg. Complete the required number of reps using a smooth full range of movement.
9. Oblique Side Raise (harder variation)
Activate core muscles and raise body off the floor resting on lower arm and elbow with the hand of the other arm on the floor for support. Hips should be turned slightly over, then using core muscles raise them slowly and smoothly up and down maintaining stability through the core and body for the required number of reps.
10. Alternate Knee Sit Ups
Lay on back with legs bent and feet flat on floor. Activate core muscles, bend legs with feet flat on floor and place hands on side of head. Raise shoulder and opposite knee off the floor and squeeze elbow towards the opposite knee (don't worry, you will only be able to make a small movement). Alternate with other elbow and knee. Complete the required number of reps using a smooth full range of movement.
11. Plank (feet up variation)
Maintaining neutral spine and activating core muscles to maintain stability raise up onto elbows and place feet up on a raised surface. Keep as straight a line as possible from shoulders to ankles. Hold position for the required amount of time.
.jpg)
