Lying windmills:
This exercise is one of the most challenging. Lie on your back with your arms extended and raise your Legs until they are perpendicular to the floor. Slowly lower your legs to the side as low as you can while maintaining complete shoulder and back contact with the floor. Bring your legs back up [...]
Twisting crunch:
This is one of the most effective crunch workouts, as it hits all of your stomach muscle fibers at once. Assume a standard crunch position, raise your torso to a 45° angle, and then twist from side to side. For an advanced movement, extend your legs and pretend to peddle a bicycle while you [...]
V-sit hold:
This targets your abdominal muscles and improves your balance. Lie on your back and bend at the waist as you extend your legs and arms into the air to form a “V.” Hold this position for as long as you can.
Push-up plank:
This exercise is the same as the plank, except that you are in a push-up position. The push-up plank works the core, chest and biceps. This is a great exercise to end your workout with; it will fully fatigue almost every muscle in your upper body.
A strong core is essential to correctly perform strength training exercises, to lift a maximum amount of weight and to reduce your risk of injuries. There are many different techniques you can use to vary your core training and avoid a plateau. Here are a few drills to incorporate into your workout.
Plank:
The plank works your [...]
Front plank on ball:
Rest your elbows on a flat bench and the balls of your feet on an exercise ball. Contract your abs so that your body is parallel to the floor and there is no dip in your lower back. Hold the plank position for 60 seconds.
Side crunch on ball:
Firmly place your right hip on a Swiss ball and lean into the ball; ensure that your torso is off the ball. Support yourself by pressing the soles of your feet against the bottom of a wall. Place your hands by your ears, and contract your left oblique muscles, lifting your torso [...]
Reverse Crunch:
Lie down on a bench with your knees bent and your upper legs at a 90° angle with your torso; grab the bench above your head for stability. Use your abs muscles to pull your knees toward your chest until they reach your elbows. Hold the crunch position for three seconds and return to [...]
Windshield wipers:
Place a mat on the floor and lie on your back with your arms in the “T” position for stability. Lift your legs so that they are perpendicular to the floor and rotate your hips, keeping them in contact with the floor, so that your legs move from left to right, in a “windshield [...]
Legs/Arms reach:
Place a mat on the floor, lie down on your back and extend your arms above your head. Simultaneously lift your arms and legs toward the ceiling, until your fingertips touch your toes (if you can). Slowly return to the starting position. Do 10 reps.