Basic Core & Abdominal Session #2

Equipment: Nil
Venue: Where ever you like

Warm Up:
1. Gradually increase from a brisk walk into a very light jog for 5 minutes.
2. Stretch your Hip flexors, Lower back, Gluteus Maximus, Groin for 2-3 seconds each stretch.
3. Now it's time to learn how to correctly activate those core muscles;
3.1 Lying on your back with knees bent, feet on the ground. Trunk completly relaxed.
3.2 Exhale, whilst drawing your belly button in towards your spine, hold this position for 10 seconds and continue to breathe. It's important that your not allowing your outer abdominal muscles to do all the work, monitor the appearence of these muscles if they are tense, relax and start again. Remember to continue breathing!!

* During the session if you are asked to activate your core, repeat step 3 of the warm up.

SESSION:
Exercise One - 1. Practice activating your core, tensing your deep abdominals and holding it for 10seconds at a time x 5.

Exercise Two - OBLIQUE TWIST
1. Sitting upright, activiate your core and tilt your torso back at 45 degrees.
2. Slightly raise your legs off the ground. Ensure they remain stationary for the duration of the exercise (and in line with the centre of the body)
3. Twist your torso to the right and touch the ground with your left hand.
4. Now twist left and touch the ground with your right hand.
5. Repeat alternating side, ensure your legs remain in the centre of your body
Duration: 40 seconds

Exercise Three - 2 POINT BALANCE
1. Start on all fours, ensure your hands are in line with your shoulder joints and your knees are inline with your hips joints.
2. Activate your core and remember to continue breathing.
3. Slightly raise your right hand and left knee off the ground. (high enough to only slip a sheet of paper under)
* Focus on keeping your torso square - avoid shifting your weight to the supporting side (ie your left knee)
Hold this position for 20seconds
4. Repeat step 3 however this time with your left hand and right knee on the ground.
Duration: 20sec each side

Exercise Four - SINGLE LEG SQUAT
1. Standing upright - beginners hold onto something. Activate your core maintaining a strong and stable posture.
2. Raise your right leg keepig your leg raised,ensure you have equal weight throughout your left foot.
3. Bend your hips, then your knee, slowly lowering your body towards the ground until your upper leg is at 90 degrees (intermediate's go down and touch your buttocks on your calf)
4. Stand up by extending your knee then hip, raising your body back up to the starting position.
5. Reapeat on the other side
Duration: 10-15 repetitions each side.

Exercise Five - TOE TAP CRUNCHES
1. Lying on your back, legs straight up in the air.
2. Activate your core muscles.
3. Exhale, touch your toes. Ensure your shoulder blades come up off the ground. Iinhale at the top.
4. Exhale, Lower yourself back down to the ground, then immediately go back up and touch your toes.
* Avoid jerk your upper body! Focus on a top abdominal crunch, and getting your shoulder blades as far off the ground as possible.
Duration: 10-15 repetitions

Exercise Six - PUSH UP ROTATIONS
1. Stay in the raise push up position (maintaining a straight line from shoulders through to ankles)
2. Raise your right hand up towards the sky - rotate your torso and watch your hand rise.
3. Lower your hand back to the ground.
4. Raise your left hand, following it with your eyes (rotating your torso left)
5. Lower your left hand to the ground
6. Continue steps 2-5 alternating sides.
Duration: 40 seconds

Completing the above exercises once = one circuit.
Once you have completed your first circuit, have a 2 minute rest. Repeat the above a further 2-3 times rest for 2 minutes at the end of each circuit.

HAPPY TRAINING RUNNER'S!!