Build Strong Ripped Abs With Core Fitness Training
Bryan Ashbaugh
Core stability training works the muscles of the trunk,
including the abs and back, as well as the hip musculature.
Your core is the origin of movement and must be stable and
strong to protect your spine and internal structures from
injury while also giving you the ability to enhance
performance. You can improve posture, balance, and create a
solid foundation for increased strength and power.
Use a draw-in technique when performing these exercises. This
means to draw in your navel toward you spine and hold tight,
while maintaining a rhythmic breathing pattern. Use these
exercises to supplement to your program. They are most
effective in helping you reach your fitness and weight loss
goals when combined with a complete body weight training and
cardiovascular program and a healthy diet. At
liveleantoday.com, our personal trainers will incorporate these
exercises into a complete health and fitness program to help you
reach your goals.
Level 1 exercises (beginners)
Quadruped
Begin on your hands and knees with your abdomen drawn in and
tightened and your head in alignment with your torso (do not
look up or let your head drop). Keeping your head and neck
aligned, slowly raise one arm, thumb up straight in front of
you, and the opposite leg, straight out with your toe pointed
until your arm, torso and leg form a straight line. Hold for
1-2 seconds and then return to the original position. Repeat
with alternate arm and leg.
Floor Prone Cobra
Lay face down on the floor with your arms at your sides, palms
up. Draw your abdominals inward and tighten. Keeping your chin
tucked, and without using your arms for support, raise your
chest off of the ground. Hold and slowly return to the starting
position. Repeat as directed.
2 Leg Floor Bridge
Position yourself stomach down on the floor with your toes
pointed behind you, your elbows at your sides and your fists
clenched under your shoulders. Draw your abdominals inward and
tighten in one movement, lift yourself up and backwards so that
your body is supported on your forearms and your toes. Your
elbows should be directly beneath your shoulders. Keep your
back flat and your head in alignment (do not look up or let
your head drop). Hold as directed and then slowly lower
yourself back to the starting position. Repeat as directed.
Level 2 exercises (novice/advanced)
Ball Bridge
Begin seated on a stability ball with your feet flat on the
floor in front of you, shoulder width apart, toes pointed
forward. Walk yourself forward, letting the ball roll up your
back until the ball is positioned between your shoulder blades
and your buttocks are a few inches off of the floor. Drawing
your abdominals inward and tightening, raise your hips until
your knees, torso, shoulders and neck form a line that is
parallel to the floor. Hold for a moment and then slowly lower
to the starting position. Repeat as directed.
Ball Cobra
Kneeling in front of a stability ball, position yourself so
that the ball is under your abdomen; your arms are straight in
front of you, perpendicular to the floor, palms flat on the
floor; and your legs are straight out behind you, ankles flexed
and toes on the ground. Keeping your legs straight, bring your
arms up next to your sides, palms up, and then raise your chest
so that your legs and torso form a straight line. Hold for one
to two seconds and then lower your chest and return to the
starting position, palms flat on the floor.
Ball Pushup
Standing with a stability ball in front of you, bend at the
waist and place both hands on the ball, shoulder width apart,
thumbs pointed forward and fingers open for optimal stability
and arms straight. Draw your abdominals inward and tighten.
Step backwards with both feet until you are in a push up
position. (Note: your hips, shoulders, neck and head should
form a straight line and remain inline throughout the
exercise.) Bend your elbows to slowly lower body towards the
ball, going only as far as you can stay stable. Push yourself
back up to the starting position by extending your elbows and
contracting your chest.
Abdominal Bridge with Leg Lift
Position yourself stomach down on the floor with your toes
pointed behind you, your elbows at your sides and your fists
clenched under your shoulders. Draw your abdominals inward and
tighten. In one movement, lift yourself up and backwards so
that your body is supported on your forearms and your toes.
Your elbows should be directly beneath your shoulders Keep your
back flat and your head in alignment (do not look up or let your
head drop). Keeping all parts of your body in the same position,
lift one leg off the ground no more than 6 inches keeping your
leg straight. Hold as directed and then slowly lower yourself
back to the starting position. Repeat this exercise, lifting
the alternate leg.
Ball Shoulder Combo
Lay face down with a stability ball under your abdomen. Keep
your feet pointed down, legs completely straight, and abs
squeezed in. Your arms arm extended to the floor and your palms
flat. Slowly extend your arms straight out in front of you to a
superman position, continuously bring your arms back to 90
degrees so your body forms a T, then extend your arms fully
behind you in one motion. This movement will simulate a breast
stroke in swimming.
Pushups with Rotation
Kneel on the floor and place your hands on the floor in front
of you, with your right thumb and index finger almost touching
your left thumb and index finger to form a triangle. Draw your
abdominals inward and tighten Move into a push up position,
with body supported on your hands and toes, and your torso
parallel to the ground so that your hips and shoulders are on
an even plane. Keeping your torso parallel to the ground,
slowly bend your elbows lowering your body to the ground, and
then raise your body back to the starting push up position.
Keeping your right arm on the ground, rotate your body at your
left shoulder, reaching your left hand toward the ceiling.
Continue the rotation as far as you are capable while
maintaining balance. Reverse the motion to return your hand to
its starting position and repeat the exercise raising your
right hand. Repeat the exercise alternating sides as directed.
About The Author: Bryan Ashbaugh, MS Exercise and Sports
Science is CEO of LIVE, llc of
http://www.liveleantoday.com
Visit Live Lean Today for more information on weight loss, core
fitness programs, optimal diets, and online personal trainer &
dietician services.
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