Day 2: Core Galore

In today’s lunch session, the circuit challenge focused on abs.  I decided to ask Coach Meynard to document the stations that Coach Pau prepared since I was practicing yoga, focusing on back bends. Of course, I didn’t skip the circuit challenge.  I attended the afternoon session instead.

Coach Pau prepared a grueling core sequence:  Total of 9 stations.  Progressing 30 seconds, 40 seconds, and 45 seconds by the third circuit.

STATION 1

agility ladder

Photo Credit:  http://kemuh.com/

Photo Credit: http://kemuh.com/

Agility Ladder, In and Out Drill.  Great cardiovascular workout.  Very versatile, targeting on the quads, groin, calves, glutes, hamstrings, and hip flexors.  Check out Coach Pau demonstrating.

Alternatively, you can use the drill on the right (hopscotch).

 

 

 

STATION 2

leg raiseLeg raise with medicine ball.  A tough one. Medicine ball leg raises help build strength in the core and tighten the lower, middle and uppers abs.  The muscles primarily targeted are the lower abdominal region.  However, the upper and middle muscles in the abdominal region are also engaged when the body crunches together, as the legs and torso move up towards the ceiling.  This also works the lower back and thighs as well.  The weight from the medicine ball adds resistance to this exercise, which not only builds strength in the abdominal muscles, but also firms up the arms and shoulders while holding the ball.

Alternately, you may wish to do this:

WARNING: Avoid injury by using the correct form.  Your back must remain straight, and the weight of the medicine ball should not be too heavy. All movement and motion should be smooth and controlled, with no quick, jerking, or swinging motions. Even raising and lowering the legs should be slow and controlled.

STATION 3

Cones, end to end run.

cones

STATION 4

 

Low Plank with Knee Tucks.  Another tough one.  Strengthens the core and also targets the obliques.

 

 

 

 

superman

 

STATION 7.  The Superman!  Good for the lower back.

 

 

STATIONS 8 & 9 decline

 

The last two stations use the bench to work on…you guess it….the core.  Decline sit-ups with weights and leg raise on decline bench.  Those babies really target the lower abs (leg raise), as well as the rectus abdominis, obliques and hip flexor muscles (sit ups).  However, do be careful with these exercises and avoid using momentum to lift yourself up.  If done incorrectly, these can lead to lower back injury.

 

 

 

I like this sequence that Coach Pau prepared. Really, really great in strengthening the core. If done regularly, who knows, we might just get those 6-pack abs and a bikini bod.  Look, my shoes are blushing:

shoes

Don’t forget to warm up before and cool down/stretch after the program!  Consult your doctor before starting any exercise program.

Special thanks to Coach Pau and Coach Meynard for sharing their time and expertise.

 

References:

http://www.shapefit.com/

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