Abs, Abs, Abs!!!
The foundation of all strength and athletic movements begins with having a solid foundation. Having a strong core allows us to establish good posture, rotational power and the ability to transfer power from our lower limbs to our upper extremities.
High Plank (Arms Extended)
- Come down so that your hands and feet are touching the floor. - Engage your core by drawing your tummy in and pelvic floor (the muscle you would use to stop yourself from peeing) up with 30% effort. - Keep your bum down so your body creates a straight line from your ankles to your head. - Hold.
How to:
​
Flutter Kicks
​
- Stand with your feet parallel and a comfortable distance apart with your weight evenly distributed between both legs. - Keeping your chest up, bend at your knees then hips to lower your bum down towards the ground behind you. - Go as low as you can with control, ideally your hips should go below your knees. - Keeping your weight evenly distributed, push up as fast as you can.
How to:
​
Reverse Sit- up w/ pike
- Lie on a mat, on your back. Hold your arms to the sides of your body and straighten your legs. - Draw in your abs and raise your legs off the floor. - Bend your knees at a 90-degree angle, lift your hips off the floor and pull your knees towards your chest , then push your legs straight up, while holding your upper body still. - Slowly, lower your legs, then lower your hips to the floor. Straighten your legs and lower them toward the floor, but not quite touching it. - Repeat for your prescribed reps.
How to:
​
Plank Jacks
- Begin in a plank position on your hands and feet with your shoulders over your wrists, your feet together, and your body in a straight line. - Jump your feet wide keeping your hips down. Jump your feet back together. - Repeat for the set time or reps.