For the next 4 months, my soft, doughy midsection will transform into a body builder's hardrock abs. I will need to do 100 sit ups and other various abdominal exercises for 20-minutes every morning. Coach Muhr told the team that it is pertinent to build a strong core, otherwise when fatigue sets in your body is off kilter, thus leading to a multitude of injuries. I do recall that when I run over 13 miles, I start to resemble Quasimodo-my upper body starts to slump forward, due to weak abdominals. Since I was already practicing this abdominal routine, I felt I already plateaued. Tonight, I'll take it to the next level and take on incline sit ups--Hoorah! I only ran for 2 miles, when I was supposed to do 3. I hate to say it, but it was a lackluster workout, my mind was too tired to focus on anything. Tonight I can and I WILL make up for it.
My Personal Favorites:
Hans and Franz will PUMP YOU UP!
Medicine Ball Lunge Crossovers1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
2. Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Hold medicine ball in front of your chest.
3. Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. As you are lunging reach to one side of the leg with the ball.
4. Return to start position and repeat by reaching to the opposite side with the ball. Alternate or switch to other leg after prescribed reps.
Russian Twists1. Stand with feet hip-width apart.
2. Hold medicine ball with both hands and arms only slightly bent.
3. Swing ball over to the right hip and forcefully swing ball forward and around towards the left side. Reverse back in the opposite direction. Keep the stomach drawn in to maximize proper usage of muscle.
Single Leg V-Ups1. Start position: Lie back onto floor or bench with knees bent, both hands behind head. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend arms and also raise one leg up toward ceiling.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body
Medicine Ball Obliques1. Starting Position: Lie on your back and raise your legs with your knees bent.
2. Holding a medicine ball between your knees rotate your legs to the side and then return to the starting position. Repeat to the other side.
CHALLENGE: Do this exercise, but move your legs in a figure 8, slightly lift up your upper body and do 2 sets of 20.
FEEL THE BURN!!
CHALLENGE: Do this exercise, but move your legs in a figure 8, slightly lift up your upper body and do 2 sets of 20.
FEEL THE BURN!!
Lateral Flexion w/ Stability Ball1. Starting Position: Lie on your side over the stability ball and spread your legs for balance.
2. Hold a medicine ball over your head and curl up towards the ceiling. Lay back down across the ball and repeat the movement.
3. Repeat with the other side.
Reverse Curls1. Start position: Lie with back on floor or bench with hips flexed at 90° and feet in air holding onto a medicine ball. Position arms at sides with palms down on floor.
2. Leading with the heels towards the ceiling, raise glutes (butt) off floor or bench.
3. Return to start position.
4. Remember keep legs from swinging to prevent momentum throughout the exercise.
Russian Twist (V-sit with a twist)
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Starting Position: Begin sitting on the floor with your knees bent and your feet flat on the floor. Hold the medicine ball and extend your arms out in front of you, and recline back so that your body is angled about 45 degrees.
Form: Keeping your lower body still, twist your body to the right and then to the left.
Tip: The more you lean back, the more challenging this exercise becomes. To make this exercise more challenging you can lift your feet about 1-2 inches off the floor and keep you feet in the air during the entire set.
Crunches with a Toe Touch
Starting Position: Lie on your back with your feet off the floor and your legs pointed straight in the air. Keep your arms straight while holding the medicine ball.Form: Exhale as you lift your shoulder blades off the floor attempting to touch your toes with the medicine ball. Hold at the top for 1 second, and slowly lower to the starting position.
Tips: If your legs are really stiff it’s okay to slightly bend your knees, but continue stretching and work up to keep your legs straight.
Your neck muscles will also be challenged during this exercise. If you cannot complete the entire set at once, perform 5 reps or so and then rest before completing the rest of the set.
Medicine Ball Crunches on a Stability Ball
Starting Position: This exercise is performed very similar to the regular ball crunches. Start by sitting on the ball while holding a medicine ball. Walk yourself forward until your hips are at the edge of the ball and the ball supports your back.Form: Hold the medicine ball over your head as you curl your body forward and lift your shoulder blades off the ball. Hold for 1 second at the top and then slowly lower to the starting position.
Tips: Move slowly, so that momentum does not take over. Moving slowly will stop you from bouncing on the ball, and will work your abs harder.
Keep the medicine ball over your head during the entire crunch movement. This will keep added tension on your abdominal muscles.
If your abs get really fatigued, it's okay to bring your arms in front of your at the top of the motion.
Just remember that the medicine ball is used to add resistance and challenge to your abs, and it only adds resistance to your abs when your arms are overhead.
  From Abcore |
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