HANGING KNEE RAISESSuggested Rep Range: 5-20
Preparation: Hang from a bar (using either your hands or some ab straps). Your hips should be bent at about 90 degrees.
Movement: Using your lower abs, slowly roll your knees up toward your chest, curling your pelvis toward your rib cage. Exhale at the top of the lift, pause at the top, then inhale while slowly lowering back to the starting position. Don't let your legs hang straight down. Don't let them go past 90 degrees.
Tips on Technique:
- Focus on using your abs vs. your hip flexors (leg muscles)
- Most of the movement should occur in your abs, with your pelvis rotating upward. Just lifting your knees up and down changes the emphasis from your abs to your legs.
- Go SLOW. Don't use leg swinging. Control the movement on the way down.
- If you are doing it correctly, your torso will be completely stationary except for the pelvis rotation. No swinging.
- This is one of the best core exercises and it's an advanced movement.
WOOD CHOPSSuggested Rep Range: 8-20
Preparation:Stand to the side of a cable weight machine or doorway attached resistance tube (see pic). Feet should be slightly wider than shoulder width apart, with knees and hips bent slightly. The cable anchor should be at the top of the machine/doorway. Reach up and grab the handle with your left hand, the rope with your right, above your left shoulder. Hands should be about 18 inches apart.
Movement: Pull the handle/rope downward and across the body at a 45 degree angle until it passes your right thigh as you simultaneously rotate your torso. Keep your arms straight, knees and hips bent. Upper body should remain fairly upright, with rotation ocurring around the axis of your spine. Slowly return to the starting position, getting a good stretch at the top. Perform the desired number of reps, then switch to the other side.
Tips on Technique:
- This is a great functional exercise, one of the best core exercises. Picture yourself chopping wood with an axe-- picking a target out in front of you just above knee height.
- Exhale at the bottom of the movement, inhale on the return.
- Only use moderate resistance. Too heavy of resistance will cause you to "muscle it" and shift the focus to your arms.
- Really focus in on your abs, bracing them throughout the movement.Keep your arms in a firm, fixed position.
-Changing your base can increase the difficulty and feel of the exercise. Do it standing on balance discs, sitting on an exercise ball, standing on a Bosu, kneeling, and kneeling on balance discs. The more variety the better.
SIDE PLANKSuggested Hold Time: 10-60 seconds
Preparation: Lie on your left side, body in a straight line, resting on your left forearm, with your right hand on your hip.
Movement: Lift your hips up into the air until your body is in a straight linefrom your shoulders to your feet. The only things contacting the mat are your forearm and the outside of your foot. Hold at the top for the desired time, then switch to the other side.
Tips on Technique:
- Keep breathing throughout the exercise. Don't hold your breath.
- Keep your body in a sideways position, with eyes looking straight ahead. Imagine if your back was up against a wall.
- There are multiple positional variations for this exercise. Beginners can go from their knees instead of their feet. Advanced can support on the hand instead of forearm. Your free hand can also reach straight up in the air, or you can reach through and underneath your body and then back up into the air.
- As with the Plank, the Side Plank can be made even more difficult by placing your feet and/or arms on unstable objects such as an exercise ball and balance discs. The variety of possibilities with this exercise makes it one of the best core exercises.
PLANKSuggested Hold Time: 20-120 secondsPreparation: Lie face down with your weight on your forearms and toes. Elbows should be bent at 90 degrees and directly under your shoulders. Rest on your forearms, knees, and toes before starting
Movement: Lift up off your knees so that you are supported on your forearms and toes. Your back should be level. Keep your head in line with your body and spine in a neutral alignment, pull your navel in, bracing your abs tight. Hold the planked position for 20 to 30 seconds to start.
Tips on Technique:
- Keep breathing throughout the held contraction. Don't hold your breath.
- Don't let your body sag in the middle. Lock in a solid position.
- Gradually increase the hold time, up to 60 to 120 seconds.
- Focus on bracing your abs as you hold the position.
- The Plank can be made more difficult by placing your feet and/or arms on unstable objects such as an exercise ball and balance discs. It is truly one of the best core exercises.
AB WHEELSuggested Rep Range: 5-20Preparation: Kneel on the floor facing the Ab Wheel. Grip the handles in each hand.
Movement: Slowly glide forward to a stretched out position. Inhale as you're moving forward. Hold your abs tight with your belly button pulled in throughout the movement. Contract your abdominal muscles and pull yourself back to the starting position, exhaling as you return to the starting position.
Tips on Technique:
- Only go out as far as you can comfortably, without straining. As you get stronger you'll be able to roll out fully.
- If you don't have a AB WHEEL you can do this movement with an Torso Track or Roller Board (as pictured).
- Protect your back. Don't arch. Hold your torso solid with no sway in your back. Sway back could result in injury.
- Remember: always tuck your stomach muscles in toward your back before beginning to exercise to avoid potential injury.
BALL CRUNCH with MEDICINE BALLSuggested Rep Range: 10-30
Preparation: Lie back over the ball with your back slightly curved over the ball. Your feet should be flat on the floor, shoulder width apart, with your thighs and torso parallel with the floor. Hold the medicine ball with arms fully extended, parallel to the floor
Movement: Lift your upper body forward with your ab muscles, with your arms swinging the ball forward at the same time, as if your were going to throw the ball forward. Your upper body should raise to approximately a 45 degree angle. The ball should end up at a point that's over you belt line. Arms remain straight throughout the movement. Use a moderate speed on the way up, slow on the way down back to the starting position.
Tips on Technique:
- Exhale as you lift, inhale as you return to the starting position.
- Focus on using your abs not your arms. Don't just fling the ball.
- Beginners should use a 4-6 pound ball, Advanced: 8-12 pounds.
- This movement can also be done explosively, but it should be done with controlled speed.
-For full explosive power actually throw the ball, either to a partner or against a wall. Many of the best core exercises utilize a medicine balls or other form of outside resistance.
BICYCLE CRUNCHESSuggested Rep Range: 20-50
Preparation: Lie flat on your back, lower back pressed into the floor, thighs perpendicular to your torso, lower legs parallel to the floor, fingertips placed lightly behind your ears.
Movement: Extend your right leg out at an approximately 40 degree angle from the floor, while simultaneously bringing your left knee in. Use your abs to twist your right shoulder and elbow up and across your body toward your left knee. Touch your knee with your elbow if you can. Reach only as far as you can without straining. Lower yourself back to the floor, then reverse the movement for the other side. Use a continuous fluid motion.
Tips on Technique:
- Exhale on the lift of each movement.
- Don't pull on your head. Keep a tennis ball size distance between your chin and your chest.
- Keep constant tension on your abs throughout the movement. Don't rest at the bottom of the movement.
- Use a smooth controlled movement. Go slow. Don't rush.
- Your shoulder blade should come off the floor, not just your elbows.
- Keep your lower back pressed into the floor.
Use some or all of the best core exercises in your workouts 2-3 times per week. Focusing on a variety of the best core exercises is the key to getting the best results. Do 1-2 sets of each exercise.
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