|
In response to
"Loosi, I hear planks are a great move for this. -- nm"
by
kare
|
They are. Here's what I would suggest (I tried to find the link to this workout from Men's Health, but couldn't find it).
Posted by
pmb (aka pmb)
May 3 '10, 14:45
|
First, get on your hands (fists) and knees. Tense your abs like you're going to get punched in the stomach and keep them tense (with each of these exercises do this, tensing before you start the movement). Slowly lift your right arm straight in front of you while simultaneously straightening your left leg behind you. Hold it with your abs tight for a count of 20 (while you do that, draw small squares in the air with your fist). Slowly move back to the hands and knees position and then repeat with the opposite arms and legs. Do 5 each side.
Next, lay on your back, with your right leg straight and your left leg bent at the knee with your fee on the floor. Place your left hand under your back and your right behind your head. Do 20 crunches pulling your right elbow towards your right knee. Then do the same with the opposite positions.
Next do side planks. Lay on your side with your elbow underneath your shoulder on the ground supporting you. Lift your mid-section to form a straight line. Hold for a count of 25 and then rollover and do it on the other side. Do 5 on each side.
Then do a regular plank. Support yourself in pushup position, but with your elbows on the floor. Lift your body to form a straight line. Hold it for a count of 25. Do 5 of these.
These exercise are supposed to be the best for building core without stressing your spine. It builds up around there. If you still have anything left when you finish this, try bicycle crunches. Do a straight leg lift, and then while holding both legs straight (with your hands behind your head), slowly move your legs in the motion of a bicycle, at the same time raising your upper body in a crunch motion and pulling your opposite elbow towards the opposite leg coming towards you.
|
Responses:
|
