Having a stronger core can help you live longer, lift more, improve your posture and most importantly prevent injuries.
Attack your midsection from from every angle, so your abs are constantly challenged. Perform one move immediately after the other for the specified number of repetitions, then repeat the circuit one more time.
Lie with your hands under your tailbone and your legs extended straight up toward the ceiling perpendicular to your torso. Lift your hips off the floor in a straight line. Pause then lower your hips. Do 10-15 repetitions.
Figure 8 Crunch
Lie on your back with your knees bent at a 90 degree angle, squeezing a light medicine ball tightly between them. Move your knees in a figure 8 motion, trying to isolate the movement to your hips. Each figure 8 is one repetition. Do 10-15 repetitions.
Two Point Bridge
Assume the standard pushup position. Lift your right arm and left leg off the floor at the same time. Hold for 3-5 seconds then lower them. This is one repetition. Return to the starting position then repeat lifting your left arm and right leg this time. The goal is to create a straight line from your hand down to your feet. Do 10-15 repetitions.
Position yourself in a GHD station with your feet under the leg anchor. Lower your torso until it’s just short of perpendicular to the floor. Pause then raise your upper body until its slightly above parallel to the floor. At this point, you should have a straight back and your shoulders blades should be pulled together. Do 10-15 repetitions.
*Note on setting up your GHD* Your hips should be off the hip pads so that you can maintain proper back position and flex at the hips.
Here is what the wrong setup looks like…
Lie on your back with your knees bent, and hold a weight plate or dumbbell with your arms straight above your chest. Slowly crunch up, bringing your shoulder blades off the floor. Pause, then lower yourself to the starting position. Do 10-15 repetitions.