Outer Core Training Exercises
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Begin on all fours and propped up on elbows.
Press down with toes and raise knees off the ground and bring pelvis up to 90 degrees.
Attempt to hold in this position while contracting abdominals.
Ask client "where do you feel this exercise?" to get an indication of whether abs remain contracted. Discontinue the exercise if the client experiences pain or poor form.
Perform for 30-60 seconds and add up to 10 seconds per week.
For training, perform 2-3 sets of 30-60 second holds as homework or after strength training.
Progression 1: static hold
Progression 2: feet elevated
Progression 3: single leg