Core
Unfortunately core and trunk work isn’t the most exciting type of training. However, I believe it should be an integral part of anyones training program. Theres a saying “core to extremity” meaning majority of movements all begin from our core and hips and then finish with our extremities- our arms and legs. A tree branch can be strong but without strong base, it wont last very long. The list of core exercises below involve a lot of different movements and shapes; compression, hollow body, obliques and arching shapes
Hallow Body Hold
The Hollow Body Hold is utilised in a tonne of gymnastic movements- a major one being the handstand. Lying on the ground with feet together, toes pointed and arms extended next to our ears, lift your legs off the floor as well as your upper back and shoulders by tilting your hips underneath (posterior pelvic tilt- ribs down) and pressing your lower back into the floor. If you/re unable to achieve the “dish” shape and you lose tension through your mid section (can get your hand between your lower back and floor), regress the movement by reaching the arms forward. If you need to make it slightly easier than this, lift the legs up to make yourself as short as possible
L-Sit
The Hollow Body Hold is utilised in a tonne of gymnastic movements- a major one being the handstand. Lying on the ground with feet together, toes pointed and arms extended next to our ears, lift your legs off the floor as well as your upper back and shoulders by tilting your hips underneath (posterior pelvic tilt- ribs down) and pressing your lower back into the floor. If you/re unable to achieve the “dish” shape and you lose tension through your mid section (can get your hand between your lower back and floor), regress the movement by reaching the arms forward. If you need to make it slightly easier than this, lift the legs up to make yourself as short as possible.
L-Hang
Hang from a bar with arms completely extended and shoulders relaxed, head should be between the arms- not behind them. Pull your ribs down and lift the legs until you create an L-shape with your body. Keep the legs straight feet together and toes pointed. If you’re unable to perform this movement properly, tuck the legs by bending the knees.
Plank Variations
For the front plank, keep shoulders protracted (shoulder blades spread apart) your body hollow and maintain this shape throughout. In the side plank create a straight line with your body from your heels to your elbow. Be sure to keep your butt squeezed and shoulders stacked over one another- bottom shoulder active. In the reverse plank, drive your heel into the floor, squeezing your butt and pressing hard thought the shoulders and triceps. To increase difficulty, elevate the feet to approximately knee height. Essentially, all the planks require the same shape. Work hard to understand the position.
Reverse Hyper
Find something like a dining table, kitchen bench, arm of a lounge chair, lie down with your torso on it and your hip crease on the edge. If you’re fortunate enough to be able to hang your legs extended down, thats great, if not, just bend at the knees and bring thighs against the object. Using your glutes and lower back, extend your legs out under control keeping your feet together, pausing at the top before returning to a bent leg position
Russian Twist
Sitting on the floor, lift your feet up off the floor with a slight bend in the knees balancing on your butt. Using any weighted object, initiate the twist by using your obliques and rotate until until you’re looking over your shoulder. Keep the weight off the floor at all times to maintain time under tension. To regress the movement place feet down on the floor, but don’t rely on it
Seated Pike Leg Lift
Sitting on the floor with leg extended feet together and toes pointed, reach forward until your hands are next to your knees and shoulders are over your hips. Using your abs and hip flexors, push hand into the floor and lift your legs as high as possible without bending your knees. Don’t let feet touch the floor again until set is over. To increase difficulty, reach further forward. To decrease difficulty, lift one leg at a time.
Side Arch
Lying on your side with your hand underneath the shoulder press your body up as high as possible, creating an arch shape and reaching with the top arm over head. Lower hips and arm down towards the floor, but don’t rest down there and then repeat. If this is too difficult, hold a stationary side plank
Straight Body Lever
Holding a pole or putting your hands under a heavy cabinet or lounge, lift yourself up into a candlestick position. Try your best to create a straight line from your shoulders to your feet. Keeping the ribs down, butt squeezed, legs and feet together with toes pointed, lower with control to a position just off the floor without losing the shape. Keep your hips open and return back to the candlestick position. This movement is very intense so to regress it, perform the negative only e.g. 5 sec negative from candlestick to floor before piking at the hips and returning to candlestick or you can tuck the knees and open or close your hips as much as needed- just keep the spine flat
V Snap
Starting from a slightly hollow position with extended leg and arms, compress your body at speed, sitting up to touch your toes. Be sure to keep your toes pointed and legs straight throughout every rep pausing at the top before returning with control back to the floor. There shouldn’t be any point of “rest.” If you struggle with the seated pike leg lifts and lack flexibility in your hamstrings and calves you’re best off completing the v-tuck until you improve those progressions
Lying Leg Lifts
This a is a great substitute if you don’t have access to a bar to hang from. Lying on your back with hands under your butt, lift legs up over the top of your hips keeping the legs straight, feet together and toes pointed. Pulling your ribs in, pressing your lower back into the floor, lower the legs with control just off the floor whilst maintaining the same position through your legs. Using your midline and hip flexors, lift legs back up to the starting position
Side Plank Rotation
Starting in the side plank position (see side plank description), rotate your trunk like you’re threading a needle. Use your obliques to rotate back through to the side plank starting position. Common faults include lazy bottom glute and rotating the hips and lower body to make the rotation easier. Keep your feet stacked, bottom glute active and shoulder active the entire set
