Core Exercises

Introduction

The Core Exercises here work the abs, obliques, lower back, chest and shoulders as described in the section Building a Solid Core. With each exercise, a variation that raises the intensity involves the Swiss Ball (also referred to as the fitness ball).

Be careful, don't just jump in to the advanced exercises. Before I'm ready to do core exercises, I try to develop a base level of conditioning by doing 'old school' stretching, flexibility, sit ups and light weights first. Fitness ball workouts are definitely more intense. The core workouts are more productive and efficient, but still up a notch for advanced jocks. Be ready and you'll get more out of the core exercises for sure.

Working the Abdominals

Crunch - to work the upper abdominals

Start lying on your back, knees bent with your feet flat on the floor. Hold your arms across the chest.

Use your abs to lift your head and upper back so that your shoulders don't touch the floor. Keep your lower back on the ground. Pause with your shoulder blades off the floor, then slowly lower to the starting position. Repeat.

Don't bend your neck forward; try to look at a spot on the ceiling. By keeping your hands on your chest and not behind your head, you eliminate the tendency to pull your head up with your arms. This will strain your neck.

Advanced crunch - Use a fitness ball and lie with your upper back on the ball, feet firmly on the floor. Same crunch motion but the added tension to keep your balance works the core harder. You will feel the burn sooner. This is a really good core exercise.

Reverse Crunch - to work the lower abdominals

Start lying on your back with your hands under your bum. Raise your legs off the floor with your knees bent at 90-degrees so your thighs point straight up and your lower legs are parallel to the floor.

Now lift your pelvis and pull it toward your rib cage. Your bum should rise a few inches off the floor as your knees move toward your chest. As the knees touch your chest, pause then return to the starting position. This reverses the standard crunch move since, instead of your shoulders lifting and your chest moving upward, now your bent knees are lifting and moving toward your chest.

Reverse Crunch Exercise

Reverse Crunch Start	Reverse Crunch Finish

Swiss Ball Reverse Crunch - Assume the reverse crunch position, this time while lying on top of the Swiss Ball. To steady yourself, reach back for a chair or bench with bold hands to hold yourself still throughout the exercise.

Your legs are bent at the knees with the calves parallel to the floor as before. Now, while holding the chair perform the standard reverse crunch move, using your abs and hips to curl your legs toward your chest.

Working the Obliques

Oblique Crunch

Start in the crunch position as before but bring your knees up, keep them together and let them fall to one side, so they're stacked one leg on the other, touching the floor. Keep both shoulder blades on the floor

Lift your shoulder blades straight up, crunching your ribcage toward your hip in the same motion as the standard crunch above. Pause at the top, then lower down. Do a set, then switch sides.

Advanced Oblique Crunch - again, use the fitness ball, but lie on your side with your hip resting on the top of the ball. Anchor your feet against a wall with your legs straight and place your hands on the side of your head.

Raise your shoulder so that you crunch one side up toward your hip. Hold at the top before lowering. Be careful not to twist. Don't face plant either. It is real easy to lose balance on this one, so take it easy. I usually do a few of these at home first, before trying it at the gym. No need to embarrass myself in front of an audience.

Russian Twist - Sit in the normal crunch position except your shoulders are up off the floor and your back is at a 45-degree angle, like you're halfway up. Knees should be bent and feet flat. Raise your arms directly out in front of you parallel with your thighs.

While keeping the 45-degree angle, twist to your right as far as you can go, then rotate all the way to the left without pausing. Keep the arms raised as you rotate. This is a really good upper body rotation drill. Very good for upper body stability.

Have your noticed something? Any exercise with an Eastern European name is harder. Check it out: Bulgarian split squats, Romanian deadlift, Russian twist; they all hurt more. I think Eastern Europeans are mean. I think they invented core exercises.(just kidding)

Swiss Ball Russian Twist - place your lower back against the swiss ball in a regular crunch position. Lift your shoulders so that they don't touch the ball. Now, with your arms extended out front as before, rotate from side to side as in the regular Russian move. The ball will accelerate your rotation momentum so you'll feel more tension in your core to stabilize the movement. Great exercise!

Lower Back Exercises

Back Arch - Down on your hands and knees, keeping your back flat and parallel with the floor.

Begin with a deep breath, then exhale while arching your back. Try to force your navel to suck in to touch your spine. Hold with your back in the arched position. Take short breaths while holding, then relax as you inhale and return to the flat back, start position. Each rep should take 20 - 30 seconds.

Bridge - Get into a push up position except your weight should be on your forearms in front and on your toes in back. Your body should form a straight line from head to toe. Keep your bum and your back up, don't let them slouch.

Now, start by pulling your abs in as if you're trying to lift your navel up to touch your spine. Breathe normally and hold the 'sucked-in' position for as long as you can - 20 - 60 seconds. Then relax. One rep should do it.

Superman - Lie face-down with your legs straight and your arms stretched straight out in front of you. This is like superman lying on the ground.

Now, lift your arms, head, chest and lower legs up off the mat all at once. You're 'flying'. Hold everything up for a 3 - 5 count, then lower down. Repeat. Core exercises are how superman got to be superman.

Chest Exercises

Push up - Start with your body stretched out, but supported off the floor with your hands slightly wider than shoulder-width, palms flat on the floor, and up on the balls of your feet. Your arms should be straight but not locked at the elbows.

Start by lowering your torso until the chest is just above the floor. Push yourself back to the starting position. Repeat.

Swiss Ball Push up

Get into the normal push up position with just your shins and feet resting on the Swiss ball. Arms stretched out, elbows slightly bent. Lower your chin to just above the floor then return to the starting position. Repeat.

Swiss Ball Pushup

Swiss Ball Pushup Start	Swiss Ball Pushup Finish

Swiss Ball Walkabout

Start on the Swiss ball as if you're going to do a push up. Instead of doing a push up just 'walk' back with the hands until the ball is under your hips. Return to the ball under your shins. Repeat.

This is a really good core exercise. Very exhausting. You will really see the advantage of fitness ball conditioning here!

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