Welcome all to week 4 and the final part of our Core Series (Core Series Part 1, Core Series Part 2 and Core Series Part 3 are available here). I hope you’ve all been sticking to your program and if so I’m sure you’ll be starting to see some changes in your core strength.
As always, if you aren’t feeling ready for these exercises please continue with the previous weeks. If you are still having difficulty then don’t hesitate to reach out to one of our team who will be able to give you some individualised feedback.
Abdominal crunches
Abdominal crunches
- Lie down on your back. Lift your feet off the ground. Place your hands behind your head or beside you
- Contract your abs and inhale.
- Exhale and lift your upper torso, keeping your head and neck relaxed. Ensure to keep your lower back on the ground.
- Inhale and return to the starting position.
Repeat 10-20 times
Bicycle crunch
Bicycle crunch
- Lie down on your back. Bend your knees and plant your feet on the floor, hip-width apart. Place your arms behind your head, pointing your elbows outward.
- Brace your abs. Lift your knees to 90 degrees and raise your upper body. This is your starting position.
- Exhale and rotate your trunk, moving your right elbow and left knee toward each other. Simultaneously straighten your right leg. Pause.
- Inhale and return to starting position.
- Exhale. Move your left elbow to your right knee and extend your left leg. Pause. This completes 1 rep.
Repeat 10-20 times
Russian twist
Russian twist
- Sit on the floor with your legs lifted in the air
- Place your hands together out in front of you, contract your abs and rotate your body side to side
- You can hold a medicine ball or kettle bell and rotate side to side
Repeat 10-20 times
Reverse Crunch
Reverse Crunch
- Start lying down with your arms by your sides. Raise your legs so your thighs are perpendicular to the floor and your knees are bent at a 90° angle.
- Breathe out and contract your abs to bring your knees up towards your chest and raise your hips off the floor. Hold for a beat in this position, then slowly lower your legs back to the starting position.
- Moving slowly with complete control is key to the reverse crunch. This keeps the abs under tension for a longer period and prevents you from putting strain on your lower back, which can happen if you rush the reps. If you’re arching your lower back when lowering your legs, that’s a sign you’re not moving in a controlled fashion.
Repeat 10-20 times
I hope you have all enjoyed this series. We have just touched on some exercises that you can use to improve your core strength. We work to create programs that are tailored to suit your specific sports, injuries and personal circumstances so if you’d like more then don’t hesitate to make a booking. Stay tuned for our next series. All suggestions welcome !
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