Christy's Full Core Workout

Hi guys, as you may of heard I managed to break my collar bone in four places! You can read more about the low down here. So this is the last workout I will post for a while ;-(

I expect my full recovery to take around 3-4 months! The BodyImpress team have been working hard to find a replacement for me whilst I recover.

In this workout there is 6 exercises performed in a circuit focussed on rebalancing and activation of the core muscle group and emphasising good technique. We didn't manage to take photos this time however you can click the title of each exercise to see it from our Exercise Guides.

Principles

Rebalancing and activation of core muscle group specifically for an anterior pelvic tilt imbalance.

Target muscles

Transverse abdominus and obliques

Techniques:

Circuit Training with emphasis on technique as a priority.

The aim is to perform 4-5 circuits of 15 reps for each exercise. Lower abdominal activation is key. If you can’t keep lower abs activated then perform less circuits and reps. Build up to 5 circuits.

Instructions

Do 15 reps of each exercise repeating the circuit 4 to 5 times.
Take as little or no rest between exercises.

Exercises

1. Fit Ball Plank

Start

Kneel on the floor with your elbows positioned on the fit ball in front of you. Hold your hands together and activate your abs.

Movement

Keeping your spine neutral lift your body up from the ground until your body is straight and being supported by your toes and elbows. Extend your elbows away from you rolling them across the ball until your arms are extended and you feel the tension increase in your abdominals. Return to the start position and repeat.

Tips

This is an advanced exercise, You must be able to perform a plank (floor) before attempting this exercise. When your elbows are extended away from you it is important not to lose the neutral in your spine. You can hold briefly in the extended position if you are strong enough and want to increase the intensity of the exercise

2. Reverse Crunch

Start

Lying down on your back, keep your spine in a neutral or slightly flat position and your lower abs drawn in towards your spine. Position your legs straight up from your hips. Position your arms by your side.

Movement

Keeping your abdominals drawn in towards your spine. Lower your straight legs away from you until you feel the tension increase in your abs. Draw your abs in towards your spine and use this tension to bring your legs back towards you until you feel your abdominal contract. Your hips may slightly lift off the ground. Return back to the start position and repeat.

Tips

When lowering your legs away from you, do not let your spine arch out of neutral. Only take your legs away from you as far as you can control the position of your spine. This will make sure your abdominals are the primary muscle group used and not your back.

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. Double Crunch

Start

Movement

Keeping your abdominals drawn in towards your spine. Lower your straight legs away from you until you feel the tension increase in your abs. Draw your abs in towards your spine and use this tension to bring your legs back towards. At the same time lift your upper body up into a flexed position or sit up and touch in behind your legs. Slowly lower yourself back the start position. Your hips may slightly lift off the ground.

Tips

Make sure the range of your leg lift is equal to the range of your upper body lift. This will ensure that the top part of your abs, rectus is not dominant and you are using your whole abdominal group. Only take your legs away from you as far as you can control the position of your spine. This will make sure your abdominals are the primary muscle group used and not your back.

4. One Leg Stretch

Start

Lying down, raise your legs up off the ground with your knees bent so your shins are parallel to the ceiling. Your back should be in Neutral and your lower abs should be drawn in towards your spine.

Movement

Press your left hand to your left knee (press, do not hold onto the knee) extend your right leg out until it is raised up half way from the ground and straight. Extend your right hand down your left leg until your upper back lifts from the floor and your lower back flattens to the floor. Return to the start position, perform the desired amount of reps then repeat on the opposite side.

Tips

Pick a spot in the ceiling above your bent knee and keep your eyes there through out the movement, this will help take the strain away from your neck.

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 Lift

Start

Lying down, on your side, position your elbow directly under your shoulder. Have your knees bent slightly and your feet together. Put the hand of your top arm in front of you on the floor for support and rotate your top hip slightly forward.

Movement

Keeping your abdominals drawn in towards your spine and your hip slightly forward lift your hips as high as you can. Slowly lower back to the start position. Complete the desired amount of reps then repeat on the other side.

Tips

Focus your attention on your abdominals taking the load this will give you better isolation of your abdominals

6. Oblique Rotation

Start

Sit on a mat with your knees bent and your heels touching the ground. Hold a weight in both hands in front of your chest.

Movement

Keep your abdominals drawn in towards your spine, and your lower back neutral. Lean backwards until you feel the strain on your abdominal. If you feel balanced enough lift your heels from the floor. Rotate your upper body to one side as far as you can with control. Keep your lower body central. Return back to the start position and repeat on the opposite side. Alternate from side to side until you have completed the prescribed number of reps.

Tips

Breath out and draw your abs in as you rotate to the side. If your lower abs aren’t activated then your obliques cant work effectively. The further back you lean the harder the exercise will be. You can also make the tempo slower to add more load.

Posted: Thursday 11 March 2010