Core Strength Challenge #10

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I have had some requests to put together exercises for those who have challenges with standing. For this core strength challenge, all the exercises are done while laying on your back.

Muscles Worked

The muscles we are focusing on are:

  • the rectus abdominis – It’s the eight muscles between your ribs and pelvis. The part you can see when your six-pack (really eight-pack) is developed.
  • the transversus abdominis (TVA) – this is the deepest part of your core. It helps with thoracic stability. Training the TVA is what you must do to get a flat belly as it pulls in the rectus abdominis.

Technique

With the exercises below, we will be moving our legs and upper body, our focus must be on the above muscles. The best way to achieve this result is to go slow and with control. Even though you may be moving your arms, legs, or both try to focus on keeping your core tight and engaged.

Regressions

Here are some modifications that will make these exercises easier for those with challenges.

Kickouts – break them down. Rest your shoulders on the ground. Move your legs only. Stick your legs straight out, hold for a second, then pull your knees in.

Toe Touches – instead of holding your legs up, rest your feet on the ground and lift your upper body, raising your hands to the ceiling.

Pikes or V-Ups – Break the move down. Move your upper body only. Once you’ve got the hang of that, move your lower body.

Hip-Ups/Reverse Crunches – Instead of trying to hold your legs in the air, keep your legs bent and try to raise your hips off the ground.

Progressions

Kickouts – try to hold a medicine ball between your feet.

Toe Touches – hold a medicine ball or other weight in your hands.

Pikes or V-Ups – hold a stability ball between your feet, transfer it to your hands as your arms and legs come together.

Hip Ups/Reverse Crunches – try to hold a medicine ball between your feet.

In addition to these, you can increase the number of reps you do or do each rep slower.

The Challenge

We’ll be doing a pyramid. That is, we’ll do 5 reps of each exercise. Then 4. All the way down to 1. This is not for time, so take your time. Control is paramount.

5-1 (total reps 60; rest 15s between rounds)

Kickouts

Toe Touches

Pikes or V-Ups

Hip Ups/Reverse Crunches

Watch the following video to see how it’s done.


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By |2018-07-20T03:57:11+00:00June 20th, 2018|Fitness|