Quick Core Test
How to:
Assume a push-up position, except rest on your forearms and elbows, not hands. Keep your body as straight as possible, about half a foot over the floor. Hold it there.
Results |
Where your Abs are at! |
10 sec |
You could use some work on your abdominal muscles/strength. Don't give up, it shows you where your starting. There are lots of progressions and options from here! |
10-15 |
Your abdominal muscles are improving and getting strong |
15-30 |
Your abdominal muscles are in good shape/strength |
30-45 |
Your heading toward great abdominal muscles |
45+ |
Your abdominal muscles are in great shape/strength |
General Notes:
Myths
- Ab work gives you a flat stomach
- You need to do crunches every day will flatten your stomach
- Crunches are the best exercise
How crunches compare
- study that notes crunch as a mean score and rates other exercises above and below
- summarize how crunches rate as compared to other exercises
Get the hip flexors out!
-
What do hip flexors have to do with it
How do we keep them out of the equation
- DON'T hook your feet under the couch - the MORE the hip flexors work, the LESS your abs work
- Butterfly your knees with crunches
- Do crunches on a stability ball - reduce hip flexor involvement
- Co alternatives core exercises that don't crunch
Essential Ingredients
- Healthy, balanced diet
- Burning calories
- Raising your MBR - increasing your metabolism - This happens by challenging and maintaining your muscles!
5 Top tips for Working your Abs
- Trade crunches for plank movements
- Grab a ball
- Let your back come OFF the floor
- Add resistance NOT repetition
- SLOW down
Crunch Free Core
Exercise |
Description & Options/Progressions |
Side Lying Lifts |
Lie on your side propped up on your forearm with your elbow directly under your shoulder for support. Bend your knees and stack both your knees and hips. Action: lift your hips up toward the sky Tips: lengthen through your torso, keeping your shoulder away from your ears |
· From the knee - top hand down for balance · From the knee - top hand up to sky · From the knee - top hand reaching overhead away from the body · From the knee - raise and lengthen top leg · From the feet - repeat the above progressions | |
Planks |
Lie face down resting on the forearms with your palms flat on the floor and your elbows directly under your shoulders. Action - lift your hips from the floor and hold Tips - keep abs and torso strong avoiding sagging or lifting hips |
· From the knee · From the toes · From the toes - raise one leg · From the toes - varied leg movements with | |
Bicycles |
Lie face up on the floor. Lace your fingers behind your head. Bring the knees toward chest and lift shoulder blades off the floor. Action - straighten the left leg out while simultaneously rotating the left should toward the right knee. Switch from side to side. Tips - focus on rotating the shoulders and avoid pulling on the hands behind the head |
>V-Sits |
Start in a seated position with knees bent, feet flat on the floor. Lean back 10-20 and hold as your start position. Action - lean back and up in a 2-4" range of motion Tips - only lean back as far as you can keeping torso long and strong |
· Place a 6-10" ball behind the back for lumbar support · Vary hand position - out in front, hands our to side, behind head · Hold dumbbell at chest | |
Captain's Chair - the kitchen counter modification for home |
Stand with your back to a 90°corner, placing your forearms or hands on the counter. Raise body weight off your feet and hold. Action - lift one knee or both Tips - keep movement slow and controlled |
· Lift one knee or two · Place a light dumbbell between feet to pull up | |
Leg Drops |
Lie on the floor face up and extend your legs up to the sky directly over hips. Action - Lower legs downward Tips - start with a small range of motion and gradually increase |
· Place a Pilates or Bender ball under your tailbone · Lower one leg at a time · Lower both legs | |
Partner Presses |
This is a great way to add resistance to abdominal work - which can be a challenge! Be gentler, though, it doesn't take much pressure to add a lot of intensity! |
Resisting with Bent knee Start with knees bent 90, keep knees directly above hips · Partner tries to pull knees away toward feet - gently! · Partner tries to push heels toward head · Partner tries to push knees over to the right · Partner tries to push knees over to the left | |
Resisting with Vertical Legs Start with feet up to sky directly above hips · Repeat the above progressions pressing on the feet · Add resistance with vertical leg drop - very slow - starting with a very light press and gradually increase | |
"Don't let me move you drills" Start in a standing position with hands clasped and arms extended straight out from the chest. You can also hold a small ball or light dumbbell for more of a visual. · Partner adds resistance on both sides of the hands - hold · Partner adds resistance up and down - hold · Partner adds resistance on angles - hold | |
"Let me move you slow" drills Start in the same position as above, but add slow movement with resistance. It doesn't take much! Start gently and gradually add. · Repeat same as above · Start with a small range of motion and gradually increase |