Core Exercises #5

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See instructions on putting together core exercises for a perfect ab routine 

Exercise #1: Roman chairs or Basket Hangs

Repetitions: 12

   

Exercise 2: V-Ups

Repetitions: 15
Movement: Start out lying down with your arms extended over you head. Place the ball in between your arms. Slowly bring your arms (fully extended still) and your legs up and together creating a ‘V’ with your body. Transfer the ball to between your legs (this takes a little coordination) and slowly bring your legs and arms back to the original starting position. Don’t get lazy and bring your arms up and not your legs or vice versa. Work on these! They will get easier.

Exercise 3: Leg Raises

Repetitions: 2×15

Lie on your back, with your hands under your buttocks to protect your back.

Raise your legs up to 90 degrees, lower as fast as you can, catch them before they hit the ground, and repeat.

Exercise 4: Reverse Ab Roller

Repetitions: 12

Exercise 5: Triple Threat

The triple threat consists of three different exercises. Each exercise is completed for 15 repetitions before starting the next exercise. All three exercises are performed for a complete a set.

Repetitions: 1 set

Hip Raises:

The first exercise begins with the feet placed directly on top of the ball. The athlete initiates the movement by elevating the hips by pressing his or her feet down on the ball. At the end point of the exercise there should be a straight line from the ankles to the shoulders. Slowly return to the starting position where the hips touch the floor and repeat the movement.

Supine Leg Curl:

After the required number of reps are completed for the first exercise start the 2nd exercise as illustrated. Begin as in the first exercise with your feet resting on top of the ball. Lift the hips as in the first exercise and simultaneously roll the ball into the hips until the toes are only touching the ball. Return to the starting position touching the hips to the floor and immediately repeating the movement.

Supine Hip Raise:

After the required number of reps are completed for the 2nd exercise start the 3rd exercise as illustrated. Place the feet, flat on the back third of the ball. Keeping the knees bent elevate the hips until there is a straight line from the knees to the shoulders. Slowly return to the starting position touching the hips to the floor and immediately repeating the movement.

Exercise 6: Medicine Ball Routine

Repetitions: 2×40 (10 center tosses, 15 left and right tosses)

Exercise 7: Crunches On Ball with Twist

Place your feet on the floor and stabilize your body with your hips off the ball. Come up for a ‘crunch sit up’. 

Repetitions: 25 

All 6 Core programs can be used for a set interchangeably as new ones have been added after the first three.  One set is about 7-10 minutes – and I would say a couple of weeks of 1 set is ok, but at all levels the athlete should try to add 2-3 sets per week by the end of a 12 week period. I would say core 2x a week minimum, but in reality it should be done 4x per week. 
 
# of core sets: 1 set for the first 2 weeks, then 2 for the next 3-5, then 2-3 for weeks 6 through the end of program.

For example, as you progress to 2 core sets per session 4x per week, you can setup your core workouts like this:

Monday: Core1/2
Tuesday: Core 2/3
Thursday: Core 3 /4
Saturday: Core 4/5

*Core workout days are not set in stone, move them around as needed. 

NOTE, all core exercises can be specifically logged in your training log through the 'core' muscle category.

*These exercises are part of Beginnertriathlete.com's Silver level training plans developed by D3 Multisport.com

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date: January 14, 2014