NO SIT UPS!
Sit ups are antiquated and can cause lower back issues. The army doesn’t even do sit ups anymore.
Crunches & Curl Ups: Helps engage all your core muscles and does not strain your lower back.
Begin by lying on your back. Place your hands palm-up beneath your lower back to help you feel the muscles. Extend one leg out and bend the other leg with your foot flat on the floor. Hold your head and neck as one ‘unit’ in a neutral position. Do not tighten up in this position as our intention is to protect our neck not injure it. Lift your head and shoulders slightly off the floor. Hold the position for twenty seconds and release. Repeat 10 times a side.
Keep the following in mind:
Your elbows should remain touching the floor during the exercise.
Lift with your chest and abdominal muscles.
Do not flex your neck (remember the ‘unit’).
In a situp you engage your hip muscles. We are avoiding this with this exercise.
Plank (My favorite!!!):
Here is an easy, moderate and hard pose for plank. I will begin with explaining the moderate intensity plank. This is on your elbows and toes. Begin in a push up position with your arms extended, your elbows bent 90 degrees and in line with your shoulders. Extend your legs out ensuring your toes bent. Rest your weight on your forearms and contract your gluteal muscles (butt). Your body should be like a stiff board. You should form a perfectly straight line from your shoulders to your ankles. This exercise is great in strengthening your core muscles, but it also strengthens your shoulders and arms. Hold the plank for as long as possible. Aim for at least 30 seconds. And do three times.
Keep the following in mind:
Avoid sagging – letting your pelvis drop down towards the floor.
Avoid your butt up in the air.
You are going for that straight line.
Side Plank:
Similar to plank, but on your side. Begin by lying on your left side with your feet staggered so that your top leg (right) is in front of your bottom leg (left) placing the top leg’s heel touching the bottom leg’s toe. Lift your hips and make sure your body is in a straight line. Make sure your shoulder is over your elbow. Hold for as long as you can, aiming for 30 seconds. Do three times per side.
Bird Dog:
Begin on your hands and knees. Make sure your shoulders are in line with your elbows and your hips are over your knees. Raise your right arm and at the same time raise your left leg backwards. Support your weight on your left arm and right leg & knee. Make sure your hips stay in alignment. Hold the position for five seconds and repeat on the other side. Do ten repetitions per side.
Bridge:
Begin lying on your back with your feet flat on the ground (knees bent). Slowly raise your back off the ground. Think of slowly raising each vertebrae off the ground one by one. Use your buttock muscles to hold your body in position. Make sure your chin is off your chest and your hands are by your sides. Hold the position for five seconds and do ten repetitions.
Muhammad Ali – “I hated every minute of training. But I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’”
