Core Exercises
by Kevin Roberts, ATC, M.Ed.
The following three Core exercises are for ALL athletes regardless of sport. Trunk strength and flexibility is extremely important to the health and wellbeing of every athlete. These three exercises involve using a simple 65cm exercise ball and open floor space.
All three exercises utilize shoulder, core, and leg strength.
These exercises are a special addition to anyone's performance-enhancing workout!
Exercise - Prone Tucks
The first exercise is called Prone Tucks. You simply walk out on the ball tightening your abdominal muscles so far that your shins are on the ball only. At this point, bring your knees to your chest while holding your body still, contracting your abdominal muscles.
Do this exercise 4 sets of 15 reps each.
Exercise - Prone Pikes
The next exercise is called Prone Pikes. Follow the same instructions as above with the exception of lifting your hips towards the ceiling instead of knees to chest. Contine to tighten your abdominal muscles to stay steady on the ball.
Do this exercise 4 sets of 15 reps each.
Exercise - Walk Out Lifts
The final exercise is called Walk Out Lifts. This is a plank exercise with an added balance component. Follow the same starting instructions as above, except walk out onto your toes on the ball. Once set with your abdominals tight along with your legs tightened, SLOWLY lift one leg at a time up approximately six inches and HOLD for five seconds.
Do this exercise 10 times each lift (5 on each leg), 2-3 sets.
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