Build Strong Ripped Abs With Core Fitness Training
Core stability training works the muscles of the trunk, including the abs and back, as well as the hip musculature. Your core is the origin of movement and must be stable and strong to protect your spine and internal structures from injury while also giving you the ability to enhance performance. You can improve posture, balance, and create a solid foundation for increased strength and power.
Use a draw-in technique when performing these exercises. This means to draw in your navel toward you spine and hold tight, while maintaining a rhythmic breathing pattern. Use these exercises to supplement to your program. They are most effective in helping you reach your fitness and weight loss goals when combined with a complete body weight training and cardiovascular program and a healthy diet. At liveleantoday.com, our personal trainers will incorporate these exercises into a complete health and fitness program to help you reach your goals.
Level 1 exercises (beginners)
Quadruped
Begin on your hands and knees with your abdomen drawn in and tightened and your head in alignment with your torso (do not look up or let your head drop). Keeping your head and neck aligned, slowly raise one arm, thumb up straight in front of you, and the opposite leg, straight out with your toe pointed until your arm, torso and leg form a straight line. Hold for 1-2 seconds and then return to the original position. Repeat with alternate arm and leg.
Floor Prone Cobra
Lay face down on the floor with your arms at your sides, palms up. Draw your abdominals inward and tighten. Keeping your chin tucked, and without using your arms for support, raise your chest off of the ground. Hold and slowly return to the starting position. Repeat as directed.
2 Leg Floor Bridge
Position yourself stomach down on the floor with your toes pointed behind you, your elbows at your sides and your fists clenched under your shoulders. Draw your abdominals inward and tighten in one movement, lift yourself up and backwards so that your body is supported on your forearms and your toes. Your elbows should be directly beneath your shoulders. Keep your back flat and your head in alignment (do not look up or let your head drop). Hold as directed and then slowly lower yourself back to the starting position. Repeat as directed.
Level 2 exercises (novice/advanced)
Ball Bridge
Begin seated on a stability ball with your feet flat on the floor in front of you, shoulder width apart, toes pointed forward. Walk yourself forward, letting the ball roll up your back until the ball is positioned between your shoulder blades and your buttocks are a few inches off of the floor. Drawing your abdominals inward and tightening, raise your hips until your knees, torso, shoulders and neck form a line that is parallel to the floor. Hold for a moment and then slowly lower to the starting position. Repeat as directed.
Ball Cobra
Kneeling in front of a stability ball, position yourself so that the ball is under your abdomen; your arms are straight in front of you, perpendicular to the floor, palms flat on the floor; and your legs are straight out behind you, ankles flexed and toes on the ground. Keeping your legs straight, bring your arms up next to your sides, palms up, and then raise your chest so that your legs and torso form a straight line. Hold for one to two seconds and then lower your chest and return to the starting position, palms flat on the floor.
Ball Pushup
Standing with a stability ball in front of you, bend at the waist and place both hands on the ball, shoulder width apart, thumbs pointed forward and fingers open for optimal stability and arms straight. Draw your abdominals inward and tighten. Step backwards with both feet until you are in a push up position. (Note: your hips, shoulders, neck and head should form a straight line and remain inline throughout the exercise.) Bend your elbows to slowly lower body towards the ball, going only as far as you can stay stable. Push yourself back up to the starting position by extending your elbows and contracting your chest.
Abdominal Bridge with Leg Lift
Position yourself stomach down on the floor with your toes pointed behind you, your elbows at your sides and your fists clenched under your shoulders. Draw your abdominals inward and tighten. In one movement, lift yourself up and backwards so that your body is supported on your forearms and your toes. Your elbows should be directly beneath your shoulders Keep your back flat and your head in alignment (do not look up or let your head drop). Keeping all parts of your body in the same position, lift one leg off the ground no more than 6 inches keeping your leg straight. Hold as directed and then slowly lower yourself back to the starting position. Repeat this exercise, lifting the alternate leg.
Ball Shoulder Combo
Lay face down with a stability ball under your abdomen. Keep your feet pointed down, legs completely straight, and abs squeezed in. Your arms arm extended to the floor and your palms flat. Slowly extend your arms straight out in front of you to a superman position, continuously bring your arms back to 90 degrees so your body forms a T, then extend your arms fully behind you in one motion. This movement will simulate a breast stroke in swimming.
Pushups with Rotation
Kneel on the floor and place your hands on the floor in front of you, with your right thumb and index finger almost touching your left thumb and index finger to form a triangle. Draw your abdominals inward and tighten Move into a push up position, with body supported on your hands and toes, and your torso parallel to the ground so that your hips and shoulders are on an even plane. Keeping your torso parallel to the ground, slowly bend your elbows lowering your body to the ground, and then raise your body back to the starting push up position. Keeping your right arm on the ground, rotate your body at your left shoulder, reaching your left hand toward the ceiling. Continue the rotation as far as you are capable while maintaining balance. Reverse the motion to return your hand to its starting position and repeat the exercise raising your right hand. Repeat the exercise alternating sides as directed.
Bryan Ashbaugh, MS Exercise and Sports Science is CEO of LIVE, llc of http://www.liveleantoday.com Visit Live Lean Today for more information on weight loss, core fitness programs, optimal diets, and online personal trainer & dietician services.
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