Core Training Techniques
Thursday, 15th June 2017
Have you recently watched our Core video? Are you in need of some technique tips to complete these exercises successfully? Our Personal Trainer, Martin Trickett, who is based at Pendle Leisure Centre in Colne, has compiled the below instructions so that you can perfect these exercises and achieve the best results possible.
Martin suggests to do each exercise for 30 seconds each, once you’ve completed all five exercises consecutively you should then take a 1 minute rest.
Exercise 1: Ab Crunch
- Start in a flat position on the mat
- Place yourfingers behind your ears, bend your knees and place your feet flat on the floor
- Maintain contact between the lower back and floor
- Brace your abdominals throughout the exercise
- Raise shoulders off the floor by flexing at the chest
- Keep looking up, towards ceiling to avoid pressure on your neck
- Pause briefly and return to the starting position
Exercise 2: Bicycle Crunches
- Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.
- With your hands gently holding your head, lift your knees to about a 45-degree angle.
- Slowly, at first, go through a bicycle pedal motion.
- Alternately touch your elbows to the opposite knees as you twist back and forth.
- Breathe evenly throughout the exercise
Exercise 3: Jack Knives
- Lie straight on an exercise mat and extend your arms straight back behind your head
- Fully extend your legs
- Elevate your legs and arms and bend your waist at the same time and try to meet your arms and legs in a closed jack knife position
- While doing this exercise, your legs should be fully extended near about 30-45 degrees from the floor
- Keep your arms fully extended, totally parallel to your legs, your upper body should be elevated from the floor
- Final position: Get back to the start position by lowering your legs and your arms back to the floor
Exercise 4: Leg Raises
- Lay flat in a relaxed position with your legs straight and your hands underneath your low back for support
- Keep your legs straight and raise them towards your forehead whilst contracting your abdominals and exhaling
- Once your abs are fully contracted and your legs are slightly above parallel, slowly lower your legs back to the starting position
Exercise 5: The Plank
- Get in the push up position, only put your forearms on the ground instead of your hands. Your elbows should line up directly underneath your shoulders and your toes should be on the ground.
- Squeeze your glutes and tighten your abdominals
- Keep a neutral neck and spine
- Create a straight, strong line from head to toes – this is the plank
- Hold this position.
You can do these exercises both at home or in the gym, so no excuses!