Core Catch-up (Week 2 and 3)

Here's an update of the core exercises I did last week, and which ones I'm doing this week. I'll probably do this week's exercises next week as well as I've only done them one day so far this week.

Week #2
Long Arm Crunches: Get into the standard crunch position, but instead of putting your hands behind your head, straighten them above your head, and perform the crunches. This creates a longer lever, so they are slightly more difficult than regular crunches.

Vertical Crunch: Keeping your knees straight(ish), bring your legs up until your hips are at a 90 degree angle. With your hands behind your head, perform crunches in this position.

Double Leg Bridge w/ Kick: Get into a crunch position, but with both arms on the ground by your sides. Tighten abs and lower back muscles and lift hips up until your knees, hips and shoulders are in line with each other. While in this position, straighten right knee, hold for one second, return right foot to the ground and then slowly lower hips back to starting position. Repeat again on the left side. In addition to working your abs and lower back, this is a good exercise for your gluts, hamstrings and quads.

Sideways Crunches: Start in the standard crunch position, then roll to your right side (keeping knees bent and hands behind head). Once in this position, lift upper body as if you were trying to touch your left hip with your left arm pit. Perform 2 x 10 and then do the same thing on the other side.

Week #3
Forward Planks: Yes, the ones that everyone hates doing. If you have never done them before, get into the position below, and hold. I am doing them 2 x 30seconds.

Side Planks: Same thing, but get into the position below and hold.

Backward Planks: Essentially the opposite of the forward planks. Rest on your elbows with body straight with your back facing the ground instead of your front.

Quadruped: Position yourself with hands and knees on the ground. Keeping back, neck and head in a straight line, contract abs and lower back muscles. While doing this, lift alternate arm and leg slowly at the same time (lift L arm and R leg at the same time, then switch to other side). Keep back very steady while doing this. Imagine there is a glass of water on your back and you don't want to spill it. If this is too difficult, perform by lifting one arm at a time only (no legs).

Pictures are from,, and

Next time, I hope to stop borrowing pictures from the web and take pictures of me performing the exercises.


Post a Comment