Core Exercises #2

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

Exercise 1: Crunches with the FitBall [FB]

Repetitions: 15-25 
Movement: Place feet on the floor and stabilize your body with your hips off the ball. Come up for a ‘crunch sit up’.   Advanced exercise would be alternating opposite elbow to opposite knee.

Exercise 2: Supine Leg Curl

Repetitions: 12-15
Movement: Start in the Supine Hip Lift Position. Keep your knees, hips, and shoulders in line. Bring heel to glutes until knee is at 90 degrees.  Advanced movement would be to increase tempo.

Exercise 3: Superman on Fit Ball

Repetitions: 10-15 each side
Movement: Start out with your stomach on the ball and balance yourself with your arms and legs. Slowly raise your right leg and left arm. Watch your balance. After you return to the starting position, repeat with your left leg and right arm. This takes a little bit of coordination.

Exercise 4: Lying Oblique Crunches

Repetitions: 10-15
Movement: Start out lying down on your side. Neck remains neutral, no “pull” on the head. Lift comes solely from oblique.

Exercise 5: Elbow Bridge using FB 

Repetitions: 10-15
Movement: Start out kneeling behind the ball with your elbows supporting you. Balance on your knees, while maintain a stable position. Contract your torso and roll your elbows out to increase difficulty. Avoid arching your back.  Advanced exercise would be doing the same movements from your feet.

Exercise 6: Reverse Hyper Extension

Repetitions: 12-15
Movement: Start out prone on the ball, w/ center of the ball at your navel. Raise your legs to full extension.

Exercise 7: Crunches with the FitBall [FB]

Repetitions: 15-25 
Movement: Place feet on the floor and stabilize your body with your hips off the ball. Come up for a ‘crunch sit up’. You can alternate opposite elbow to opposite knee if you wish.

*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 one 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