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Improving Core Strength

December 15th, 2007 · No Comments

The results are in: Rachel has weak core muscles. Abdominal muscles are the glue that holds your whole body together. Weak core, weak back equals ZERO ability to perform on a bike or in running. After meeting with John Howard, improving core strength will be imperative for success. Here are several abdominal exercises that will help tremendously in improving core strength.

PLANK

Back must be flat

Try to hold this postion for 20-30 seconds, rest and repeat

plank1.jpg

BALL CRUNCH

Lie on ball with feet flat

Place hands behind head and curl up without pushing with your hands

Do 20-30 repetitions and repeat

ballcrunch.jpg

PILATES 100

Lie on the floor on your back, raise your legs together until they are extended in parallel position.

Lower your legs together into a challenge position.

Raise your head and shoulders up off the floor, arms are by your sides “energized”.

Pump your arms up and down and breathe!! Focus on exhaling while pumping the arms.

Continue pumping arms and breathing for one minute.

BICYCLE CURLS

Lie on your back and place your hands behind your head.

Lift your right leg out to a challenge position and bend your left knee.

Slowly rotate your right elbow and torso towards your left knee. Repeat on the other side.

Modifications are endless on this one. I prefer to use my medicine ball while rotating.

Goal= 100 curls

 

RESOURCES TO INVESTIGATE

A Pilates’ Primer : The Millennium Edition

Graeme Street’s Cyclo-Core and Cylco-Zen Programs.

Gabby Reece has an excellent site for all things related to fitness, nutrition and exercise.

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Tags: Cycling, cycling apparel, accessories · Fantastic workouts · Racing, Events, · Running · Yoga, Pilates, Recovery

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