yearbook

programme
Core and ab
exercise programme
Personal trainer Barry Stalker reveals
how you can work your core to the max
THE EXERCISES
THE PLANK
THE JACK KNIFE
LEG RAISES
SWISS BALL SIT UPS
The plank works your entire core as well as upper and lower body
muscles. Lie down on your stomach. Lift your body off the floor with your
forearms and toes, keeping your elbows at 90 degrees. Keep your body in
a straight position (without arching your back) and hold for 30 seconds
to one minute and more if you can manage it. Lift one foot in the air for
added difficulty, which you can alternate on each set.
The jack knife targets your central abdominal muscles. Place your hands
on the ground and the top of your feet on top of the ball. Keep your
hands in place and bend at the knees to bring the ball toward your chest.
Hold this position for a second and roll back out. Focus on squeezing
your abs throughout the movement; do not use your hip flexors to bring
the ball toward you.
Make sure when you are performing this exercise you pull your legs with
your abdominal wall and not force your legs up using your hips. Try not
to swing and use momentum as you will find your body will start to
move around.
Make sure you do not over extend on this movement by laying over the
ball to much. Keep your hands either by the side of your head of placed on
your chest along with your chin pointing away from your chest at all times.
Make sure your feet are firmly on the floor to keep you body stabilised.
| PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK
50