HOMEWORK week of April 12
Diana
This week's homework is going to be all about the core.
You've done a lot for endurance and cardio...now let's get into the
muscles that will help you to really get the most out of your
workouts. Think that your core muscles are just the abs? Think again.
The muscles of the pelvis, low back, and those around the spine also
comprise the group that we're targeting. And the abs aren't just the
ones that are close to the surface in the front. In addition to the
rectus abdominus (your 6 pack) you also have your obliques (on the
sides) and the transverse abdominus (deep inside, behind the rectus).
All that you will need is a clear bit of wall, a place to lay down on
the floor, a hand towel, and a mat or soft surface if you have it.
Weighted objects are optional, but if you don't have weights you can
always substitute a heavy book or full water bottle.
Wall crunches:
Stand against a wall with your feet about 6-12 inches in front of you.
Place your hands behind your head, with your elbows out to the side
walls. Curl your upper body toward your lower body, just like you
would if you were on the floor. Engage your pelvis as well, and crunch
like you're trying to touch your hip bones to your shoulders. Raise
for 2 counts, hold for two counts, and then release for two counts.
Perform 20 wall crunches.
Wall oblique twists:
Stand as above and pull your right knee in toward your left shoulder,
and your left elbow toward your right ankle. Use the same in for two,
hold for two, down for two as you did before.
Perform 10 each side, for a total of 20.
Crunches with feet on the wall:
Lay down on your mat close to the wall. Place the towel under your
feet if you are wearing shoes so that you don't muck up your paint.
You want a 90 degree angle with your legs, with your feet on the wall:
your shins should be parallel to the floor, and your hips should be
directly under your knees, with thighs parallel to the wall.
Crunch up, lifting to direct your chin between your knees. Use the
same tempo as the previous exercises.
Perform 20 crunches.
Toe reaches:
Staying on the mat, remove your legs from the wall so that your toes
are pointing directly up to the ceiling. Reach your hands toward your
shoelaces in the same tempo as before. Advanced: keep your heels
resting on the wall with your legs extended. Modification: keep your
hands behind your head if your neck gets too tired. But remember, your
neck muscles need to get stronger, too! A little fatigue is OK. Really
stop if you have pain or if you feel that you're straining too much.
Perform 20 toe reaches.
Plank:
Turn around so that your feet are against the wall and you are face
down on the mat. Get your elbows under your shoulders and prop
yourself up. Remember, if you don't feel this intensely in the abs,
drop the hips. If you're feeling a strain in your low back, lift your
hips a little. Hold for a count of 20 and drop a knee, pause for 10
counts, and then lift back up for another 20 counts. Advanced: Back up
a little so that your feet are in contact with the wall. Press through
your feet so that your plank is at an incline, with your feet higher
than your shoulders. Hold for 40-60 solid seconds without a break.
Superman:
Lay on your stomach with your arms re out in a "T" and legs are
outstretched toward the rear wall. Lift your arms and legs
simultaneously, pressing the back of your hands and your heels toward
the ceiling. Keep the tempo the same at up for two, hold for two, down
for two.
Perform 20 Super...men? Supermans? Whatever. Do 20.
Now...switch it up!
Your choice:
Change the tempo for the next round to either be up 1/hold 1/down 1 or
(if you're serious) up 3/hold 3/down 3.
You don't want to go to quickly, as form can suffer. Abdominal
exercises should be less about speed and more about controlled
movements that are designed to strengthen and improve the endurance of
these important muscles.
As you get the hang of these, try using a weight with the crunches and
toe reaches. Keep the hands outstretched with the weight leading the
movement.
Have fun, and let me know if you have any questions!
LOVE!
d