FIT FOR LIVING: Hard Core Ab Exercises

 

You won’t get any argument over how beneficial it is to strengthen one’s core for pretty much every kind of athletic pursuit. While traditional methods (sit-ups, stomach crunches, etc.) do work, most people, says certified personal trainer Aimee Marshall, either avoid them because of how difficult they are or perform crunches or sit-ups incorrectly because of their difficulty, making the exercise ineffective at best or, worse, an injury waiting to happen. 

 

While Marshall typically follows an elaborate core workout including a series of nine exercises that make it hard to cheat, she also suggests an abbreviated version, with her fab (ab?) four: plank forearm walk, plank frog, and traditional and oblique crunches (both with an exercise ball).

 

 

Plank Forearm Walk: Lying face down on the floor, bring fists together below chin, resting weight on elbows, keeping back straight. Move into traditional push-up pose by moving right hand first, followed by left hand, and then return to the original position, one elbow at a time. Repeat six times.

 

Crunches (with ball): Place a small (slightly smaller than a soccer ball) flexible exercise ball at the base of your spine. Bend knees and place feet  flat on the ground. With hands behind head and elbows out to the sides, slowly lift your shoulder blades to bring your head, chest, and stomach a few inches toward knees. (You won’t get close to touching your knees, nor should you try.) Repeat eight to ten times; eventually build up to twelve to fifteen repetitions. 

 

Plank Frog: In traditional push-up position, bring right knee to right elbow (frog-like, so they almost touch), and then return leg to the start. Bring left knee to left elbow and return to original position; that’s one rep. Repeat eight to ten times; build up to twelve to fifteen repetitions.  

 

Oblique Crunches (with ball): In traditional stomach-crunch position, use a ball to support the base of your spine, hands behind head, elbows out to the sides. Bend knees and place feet flat on the ground. Perform a stomach crunch, only this time bringing your right elbow toward your left knee before returning to the starting position. Repeat with your left elbow toward your right knee. Elbows shouldn’t come close to touching your knees, but you should feel your stomach muscles engaging. Repeat on each side eight to ten times; build up to twelve to fifteen repetitions. 

 

 

Perform these exercises in the above sequence three to four times a week. Not only will you notice a performance boost in your sport of choice, but you may also need to use a different belt hole to keep those pants up. [NOV/DEC 2009]

 

 

 

Chris Newbound relies on his core for the many racket sports he loves to play, as well as for lifting his elderly golden retriever up and into the car.

 

The Goods

 

Berkshire Nautilus

Aimee Marshall

Certified Personal Trainer

42 Summer St.

Pittsfield, Mass.