060 Outer Core Training Exercises

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Starting Position:
- 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.

Plank progressions:
Progression 1: static hold
Progression 2: feet elevated
Progression 3: single leg