Abs and Core Muscle Training Programmes
Core training is necessary as the core area is where all movement in your body originates; it is your centre of gravity as well as the support of the spine. It not only results in the benefits stated below but also allows the body time to slowly decrease its heart rate and cool down.
The core Muscles consist of:
2. The external oblique (at the sides of the abdominals)
3. The erector spinae (which extend the back)
4. The pelvic floor muscles (below your abdominals)
Weak core muscles may be the cause of poor posture, lower back pain and injury. Benefits of core training Include:
1. Develop core strength and increase stability and improve posture
2. Flatten the stomach and development six pack abs
3. Tighten the muscles under your love handles
4. Cut workout time for ab training
5. Increase flexibility
6. Superior endurance
Ab training is done prior to Cardio training: this allows you to concentrate on working the abdominal area without having to rely on the peripheral muscles being fatigued due to prior weight training. Ensuring that cardio is done directly after ab/core workouts increases the effectiveness of the ab/core session.
Additional Exercises
PLEASE NOTE THAT THERE ARE 2 PHASES OF EACH MOVEMENT - THE ECCENTRIC AND CONCENTRIC OR CONTRACTION AND RELAXATION PHASE.
THESE SHOULD BOTH BE DONE SLOWLY WITH CONCENTRATION (2 SEC FOR CONTRACTION AND 3 SEC FOR RELAXATION)
CORE:The Abs, Obliques, Lower Back and Pelvic Floor Muscles
| Exercise |
Note |
Time |
Muscle Group |
| Bridge with Leg Extension |
Lie flat on your back, hands at your side, knees bent and feet flat on the floor. Lift right leg and straighten it. Lower right leg; raise left leg and straighten it. Continue alternating. |
4 sets 4x30sec rest 30secs |
Erector Spinae |
| Standard Bridge |
Support yourself off of the mat on your toes and forearms. Keep your arms flat on the ground at about mid-chest level. Your back should be straight and your butt down, placing as much effort onto the abs as possible. Hold the position for 60 seconds per set. |
4 sets 2x6- sec reps, rest 15secs. |
Entire Core |
| Side Brdige |
Start by lying on a mat with your legs straight out. Turn sideways holding your body up with one bent arm parallel to the floor. Keep your abs tight for 30 seconds per side, per set. |
4 sets, 2x30secs reps resting for 30 seconds. |
Entire Core |
| 3 inches |
Lie flat on your back, arms crossed over your chest. Lift your legs 3 inches off the ground. Concentrate on using your abdominal muscles. Hold for 60 seconds per set. |
4 Sets, 4x60 secs reps, rest, 15secs rest in between |
Entire Core |
Abdominal -Abs to be done with cardio
| Exercise |
Note |
Time |
| Abs 1 |
Lie flat on the floor (or a mat). Cross your arms over your chest and raise your torso upwards and forwards using your abdominal muscles. Hold each crunch for 3 seconds before returning to the start position |
3 sets, Reps 20, Rest 10 sec |
| Side Crunches |
Lie flat on your back, hands at your side, knees bent and feet flat on the floor. Lift right leg and straighten it. Lower right leg; raise left leg and straighten it. Continue alternating. |
3 sets , 15 reps, 10 sec rest |
| Reverse Crunches |
Lie on the floor and place hands behind the head. Bring the knees in towards the chest until they’re bent to 90 degrees. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling. Lower and repeat for 1-3 sets of 20 reps. |
3 sets, 20 reps, 10 sec rest |
| Abs 2 |
Sit on a bench, resting your bodyweight on your buttocks and supporting your upper body by gripping the bench. Legs straight out unsupported in front of you and upper body leaning backwards. Bring your knees and upper body together, concentrating on crunching the core muscles. |
4 sets, 15 reps, 30 sec rest |
| Hanging Leg Raises |
Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest. Don’t arch the back or swing the legs up. Slowly lower back down and repeat for 3 sets of 10 reps |
3 sets, 10 reps, 30 sec rest |
| Hanging Torso Rotation |
Press your back against the pad and contract the abs, raising both knees upwards and to the side. Slowly lower and repeat movement on the other side. Repeat for 3sets of 16 reps. |
3 sets, 16 reps, 30 sec rest |
Reverse Curl
|
Bridge with Leg Extension
|
Seated Flat Bench Leg Pull-in
|
Bent Knee Crunch
|
Side Crunch
|
Hanging Torso Rotation
|
Hanging Leg Lift
|
Superman
|