Completely change how you train your core and bulletproof your body.
Typically, ‘core’ training has always involved lots of Sit-Ups, Crunches, Russian Twists and so on. These exercises require a tonne of movement especially through spinal flexion which when done repeatedly can actually end up being quite painful.
The key is understanding a little bit about how the body functions and how we can maximise our training to improve how it functions and ultimately feels.
Our ‘core’ muscles in fact play a big role in resisting motion and this workout is designed to challenge your core is exactly this way.
Throughout the workout I want the focus to be on the position of the pelvis and maintaining a partial posterior pelvic tilt or thinking about slightly tucking your tailbone.
Imagine wearing a belt and trying to tilt the belt buckle up towards your chin.
It’s the tuck where the magic happens, prevents the lower back from arching or going into extension. If you lose the tuck rest, regroup and go again.
Focus on your breathing, inhaling and exhaling down into your abdominals.
These become increasingly more difficult so listen to your body if you struggle with any.
Exercise 1: Deadbug ISO Hold
Almost all of your back will be in contact with the floor other than your shoulders. Reach to the sky and pull the shoulder blades apart (protraction). Lightly bring just your toes to the floor and hold breathing down into your abdominals. The deeper and longer the breath the better. Remember toes just lightly on the floor, keep the chin tucked, reach to the sky and don’t let your shoulders drop.
Exercise 2: High Plank | Knee To Elbow
Start by stacking the shoulders directly above your hands keeping your arms straight and push away from the floor. Aim to get your knee as close to your elbow as possible and hold keeping the back leg fully extended.
Lots of focus on breathing and keep your shin bone elevated away from the floor or your thigh on your body.
In addition to the hold. You could slowly alternate the knees to the elbow.
3 sets / 45 to 60 seconds each side.
Exercise 3: Single Leg Hollow Hold
Key here is resisting extension in the spine in other words preventing your lower back from arching/extending whilst maintaining a braced midsection. Keep a partial posterior tilt, breath down into your stomach and pull your belly button down into your body. Reach towards your feet if reaching over your head compromises your hip/back position, fully extend one leg and bend the other into the body.
3 sets / 45 to 60 seconds each side.
Exercise 4: High Side Plank | Reach
This exercise will bring balance and length to your body but also challenge it. Keep the supporting arm below the shoulder keep the hip elevated away from the floor and again that slight tuck of the tailbone. I prefer not to stack my feet on top of each other and might bring you more stability doing the same. Reach over the head with your arm and hold.
3 sets / 45 to 60 seconds each side.
Exercise 5: Single Arm High Plank
Start in your high plank position, main difference here is to go wider with your feet to help with a more stable base. Once you feel stable, lift the arm and extend down the side of your body. And with the supporting arm push away from the floor. Again, keep that tailbone slightly tucked and breath.
3 sets 30 to 45 second holds each side.
Exercise 6: High Side Plank knee to elbow
Start with both legs extended on the floor and your shoulder above your supporting arm. Slowly draw your knee to your elbow and hold. Focus on breathing and maintain that slight tuck of the hips. Create more tension by applying pressing into the leg and vice versa.
3 Sets 45 to 60 seconds each side.
This workout has been featured in both Men’s Fitness & Balance.
