Program: |
For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer. |
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Move slowly through the range-of-motion for 6-10 repetitions; rest 30 seconds, repeat stretch 1-2 more times.
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Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
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The right-arm/left leg and transition to left-arm/right leg is counted as one repetition, raise arm and leg on a 2-count/hold for 2 counts/lower on a 2-count; perform 8-12 repetitions, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets.
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Start on the floor, lift up into position, hold for 5-20 seconds (while continuing to breath), slowly lower back to floor, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets.
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Start on the floor, lift up into position, hold for 5-20 seconds (while continuing to breath), slowly lower back to floor, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets. Alternate sides to work both sets of oblique muscles.
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Perform 10-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.
To increase the intensity extend both arms straight over-head—this will increase the length of the body making the muscles do more work.
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Single dumbbell, medicine ball or weight plates are all options for using a piece of resistance equipment; select a weight that will be challenging.
Perform 6-12 repetitions, if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets.
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Select a weight that will be challenging; either a piece of resistance tubing (pictured) or a cable machine are options for this exercise. The tubing should be attached to a solid object that will not move; either the tubing or cable should be held at chest/shoulder height.
Perform 6-12 repetitions, if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets.
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Single dumbbell, medicine ball or weight plates are all options for using a piece of resistance equipment; select a weight that will be challenging.
Perform 6-12 repetitions, if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets.
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Frequency: |
This program could be done two-to-three times per week, with at least one full day of rest between workouts. |
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Intensity: |
There are two different types of muscles that make up the core:
The muscles responsible for stabilizing respond best to isometric exercises held for a period of time or low-intensity (bodyweight) exercises for a higher number of repetitions-12+.
The muscles responsible for providing movement of the trunk respond best to increased loading (resistance) for a fewer number of repetitions—this rep range won’t make the muscles bigger, but will be more effective at stimulating the muscle fibers; for optimal results the muscles should fatigue before twelve repetitions. If you can complete more than 12 repetitions, increase the load or resistance of the exercise.
When using heavier resistance for a fewer number of repetitions, the rest period between sets or between circuits should be longer. For example, an exercise with a heavy resistance for 6 repetitions should be followed by a rest interval of 1 ½ to 2 minutes.
When starting the program complete each exercise or stretch for 1-3 sets resting between each set before moving to the next exercise. To increase the intensity (burn more calories); turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (all exercises). |
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Rated by: Danny (ACE-certified Professional)
Would Recommend this to others?: Most Likely
Comments: Good Core conditioning of both the abs and back and provides a good stimulation to synergists/stabilizers
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Reviewed on: 12/19/2011 1:13:12 PM PT |
Rated by: Steven (ACE-certified Professional)
Would Recommend this to others?: Somewhat Likely
Comments: Not bad, but lets not forget the core includes lower back. All I see is mainly targeted at abdominals. I want to prevent low back pain in my clients, not cause it. But I guess the mirror wins out again.
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Reviewed on: 11/18/2011 3:09:49 PM PT |
Rated by: Mike
Would Recommend this to others?: Most Likely
Comments: very doable yet powerful core strengtheneing workouts. Photos make a great addition showing exactly what position to start at to get the most from these exercises
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Reviewed on: 9/17/2011 2:47:37 PM PT |
Rated by: James (ACE-certified Professional)
Would Recommend this to others?: Definitely
Comments: I use and apply the camel, pelvic tilt, bird dog, and plank in all my physiotherapy for patients. These exercises are effective in treating back pain and also in rehabilitating De-conditioned patients.
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Reviewed on: 7/13/2011 11:12:46 AM PT |
Rated by: Michael (ACE-certified Professional)
Would Recommend this to others?: Most Likely
Comments: Straight forward with defined focus.
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Reviewed on: 6/04/2011 9:25:23 PM PT |
Rated by: Leonard
Would Recommend this to others?: Most Likely
Comments: I think it's a very challenging program, different, and would definitely share it with my clients...
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Reviewed on: 5/19/2011 9:01:11 AM PT |
Rated by: cookie
Would Recommend this to others?: Definitely
Comments: awesome
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Reviewed on: 4/27/2011 4:17:52 PM PT |
Rated by: Chelsea (ACE-certified Professional)
Would Recommend this to others?: Definitely
Comments: This is a great collection of core workouts that can be modified in duration to really work anyone from beginner to advanced. I would definitely recommend this.
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Reviewed on: 3/28/2011 1:12:13 PM PT |
Rated by: Roed (ACE-certified Professional)
Would Recommend this to others?: Definitely
Comments: a good workout for all fitness levels, must include in the exercise programs...
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Reviewed on: 2/12/2011 7:13:44 AM PT |
Rated by: Vanessa
Would Recommend this to others?: Definitely
Comments: The explanation of the number of reps, rest period and intensity of resistance is very important--especially for clients with high blood pressure that work with weekly. Also, the resting period gives anyone on what ever levelthe opportunity to prepare for next set and feel good about his or her performance.
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Reviewed on: 1/21/2011 7:28:59 AM PT |
Rated by: Eric (ACE-certified Professional)
Would Recommend this to others?: Definitely
Comments: Good selection of exercises and intensity levels.
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Reviewed on: 10/24/2010 7:32:49 AM PT |
Rated by: Robert
Would Recommend this to others?: Definitely
Comments:
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Reviewed on: 10/01/2010 8:48:27 AM PT |
Rated by: Breanne
Would Recommend this to others?: Definitely
Comments:
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Reviewed on: 6/27/2010 10:00:45 AM PT |
Rated by: Lisa (ACE-certified Professional)
Would Recommend this to others?: Definitely
Comments:
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Reviewed on: 6/22/2010 5:19:07 PM PT |
Rated by: Diego Antonio
Would Recommend this to others?:
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Reviewed on: 2/15/2010 2:03:25 AM PT |