Core Stability Training
Basic Circuit
Circuits for the trunk are performed about 2-3 times a week. 2 sets, take 4 minutes between sets. If you find the exercises too hard
then half the amount and increase the quantity slowly over the winter season:
- 10 Reverse Crunches hold at the top for count of 6, rest 15secs (hyperextensions).
- 25 V-sits rest 15secs.
- 25 side crunches left (one legged crunch or (Jack knives). rest 15secs.
- 25 side crunches right (one legged crunch or Jack knives). rest 15secs.
- 10 ½ Crunches hold at the top for count of 6, rest 15sec. (½ hyperextensions, lift front (torso) only).
- 26 twisting crunches (13 each way) rest 15sec (sit ups, opposite elbow to opposite knee).
- 10 back extensions rest 4min (Cat stretches).
Advanced Circuit
Advanced circuits for the trunk are performed about 2-3 times a week. (Only to be performed when the first circuit is mastered). 2 sets, take 3 minutes between sets:
- 5 Reverse Crunches hold at the top for count of 12, rest 15secs. (hyperextensions).
- 20 Twisting V-sits. (Like V-sit chinnies). rest 15secs.
- 20 Straight leg Jack Knives (left leg). rest 15secs.
- 20 Straight leg Jack Knives (right leg). rest 15secs.
- 10 ½ Crunches hold at the top for count of 12, rest 15sec. (½ hyperextensions, lift front (torso) only).
- 20 Scissors. (Legs out straight, abduct and adduct, i.e. cross over in the air)
- 10 back extensions hold for count of 12. rest 3min (Cat stretches).
Introductory Stability Program Exercises
The hold times are set as something you should aim for, if you can't achieve the times then stop before you lose form, but try and
improve upon this, as you progress through the winter season.
- On Right side on elbow use trunk to lift body straight - Hold it for 20 seconds aim to improve this slowly to 60 seconds hold.
- On Left side on elbow use trunk to lift body straight - Hold it for 20 seconds aim to improve this slowly to 60 seconds hold.
- On back on elbows use trunk to lift body straight - Hold it for 20 seconds aim to improve this slowly to 60 seconds hold. (like hip raisers!).
- On Front on elbows use trunk to lift body straight - Hold it for 20 seconds aim to improve this slowly to 60 seconds hold.
- Legs up on a chair and straight as possible laying on back use hamstrings to lift body straight - move steadily up and down 5 times, hold at the top for 10 count.
- On right leg squat as low as possible while maintaining a straight trunk. Hold it for 15 seconds aim to improve this slowly to 45 seconds hold.
- On left leg squat as low as possible while maintaining a straight trunk. Hold it for 15 seconds aim to improve this slowly to 45 seconds hold.
- Stand on right leg and balance but make it difficult by swinging your arms around in patterns. Use stabilising muscles in trunk to maintain your position. Do this for 1min.
- Stand on left leg and balance but make it difficult by swinging your arms around in patterns. Use stabilising muscles to maintain your position. Do this for 1min.
- Lay on front, do a hyperextension (thighs and chest off the ground) and hold for 30 seconds, aim to improve this slowly to 1 minute.
Notes
The aim of the stability program is to improve balance, to do this you work on the smaller muscles that can be easily fatigued, these
are endurance muscles, hence the need to hold a particular exercise. To carry out any of the exercises above you must first start out
with a correct posture, in order to maintain this tight stomach muscles are required throughout the whole exercise. So, before
commencement of any of the exercises take a deep breath and tighten your stomach, this will also help straighten your back, and with
this posture maintain constant breathing throughout.