A few people were asking Jared for the core workouts we have been doing lately before monday swim. Here are some of the stuff we have been doing along with some fun stuff that I learned in MMA. Do all of these workouts slow and controlled.
Normal Crunches- do this slowly as a warmup
Leg Raises- keep your legs between 6in and 2ft off the ground.
Oblique Crunches- bend your legs and put them off to one side. One side of your body should be facing the sky, crunch up.
V-ups- Keep your back and legs off the ground, only your butt should be obn the ground. Pull your legs to you chest while at the same time crunching your chest to you legs. (looks like a v) then repeat. To make this harder keep your hands up by your head.
Planks- Plank one minute in the normal position. Then, for another thirty secs rotate your hips slowly from left to right. (obliques)
Take a minute break and stretch your abs. Lay on your stomach, While keeping your legs flat push your body up with your arms and look to the sky.
V- holds/ rotations- Get in the v-ups position, and hold for fifteen seconds. Then, for fifteen seconds, put your hands together and while holding the v, rotate from side to side tapping the ground with your hands. Then go back to holding in the v. Repeat the process.
Reverse Crunch- Point your lets to the sky and put your hands at your side. Then, crunch your lower half (dont roll back) and make your toes go straight up to the sky.
Bicycle situps- Get in the crunch position and put your legs in the 90 degree position. Crunch and bring your right elbow to your left knee then your left elbow to your right knee. If you are a realy B.A do this while holding in the V-up position.
Oblique planks- Do a plank on one side of your body with the opposite side raised toward the sky. Hold for 30 secs and while doing this, crunch your body up and down. Then switch sides. Make the crunch very slow.
Alright everyone I think that will do. If you keep doing that you should have a beast core in a month. Let me know if something doesnt make sense.
Joined: 2008-09-08