Monday, 16 April 2012

Power Walking: Core Exercises

Here we have another series of 4 core exercises.


Lying flat on the floor, bend at knees, lift your heels. Activate core muscles - this means you pull your belly button towards your spine, and keep that muscle contraction during entire exercise. Lift both arms in front of you so they are in line with your shoulders.

Raise your head and shoulders from the floor, only by contracting your abdominals.
Lower under control, repeat. Keep the movement rhythmical.
Power Walking: Reaches

Crocodile crunch

Lying on the mat, lift both legs towards you. Activate the core muscles.

With your head and neck off the floor, raise the upper torso and bring the legs towards you, then reach. Lower under control and repeat the movement.

Power Walking: Crocodile Crunch

The plank

Activate your core muscles, drawing your navel to your spine. Resting on your forearms and toes, hold your body up. Keep your elbows under your shoulderblades with forearms facing forward.

Power Walking: The Plank

Hip abductions

Lying on your side, position one leg over the other, bending the lower leg. Do not point the toes. Lift the higher leg so that it is in line with the hip and return to the start position. Perform 6 repetitions.

Continue the same scissors like movement from hip line until the foot gets to the level of the shoulder. Repeat 6 times.
Without stopping, perform a full range  -shoulder to starting position - movement; repeat 6 times.
Change the side.

Power Walking: Hip Abductions

Repeat each exercise at least 2 times X 10 repetitions each side (where is the case).


Mark Anthony (2006) - "Once a week work-out, Transform your body in 12 weeks", Collins and Brown Publishing

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