FITNESS & NUTRITION
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a light warm-up routine. Starting cold can result in injury and a less effective workout. For maximum effectiveness, core training should be done at least two to three times / week. When initiating a core training regimen, begin slowly to avoid muscle soreness and gradually increase the intensity and the number of repetitions as fitness increases.
We will begin the core training with simple floor exercises that require no additional equipment.
Trunk or Abdominal Curl( rectus abdominus, obliques): Lie on your back with your hips and knees flexed. Your heels should be approximately 12-18 inches from the buttocks. Do not wedge your feet under a bed, sofa or other structure; this challenges the hip flexors rather than the abdominal muscles. Place your hands on the opposite shoulders and raise your head, shoulders and arms while curling your trunk so that the angle of the spine to the floor is approximately 45 degrees. Do three sets of 12-15 repetitions. For additional variety and to recruit the oblique muscles, twist to the side as you rise up. Another variation to recruit additional abdominal muscles while performing this exercise is to place the legs and feet over a bed, chair or stability ball. For additional resistance place a weight over the chest while performing curls.
Scissors( rectus abdominus): Lie on your back with your arms and legs fully extended, with your hands and feet touching. Slowly bring your arms and legs straight up at the same time so they meet directly above your torso. Slowly lower your arms and legs to the starting position and repeat 12-15 times for three sets.
Bird Dog [ opposite arm and leg raise ]( lower back, erector spinae, hamstrings, gluteals): Start on your hands and knees with the back flat. Raise your right leg and left arm so they are parallel to the floor and hold for 15-30 seconds. The supporting arm should be perpendicular to the floor. Repeat 5 times and do three sets. As your core strength and balance improve, try to hold this position for a minute or longer.
The Trunk and Leg Raise( erector spinae muscles): Lie on your stomach with your hands behind the head and neck. Raise the head, shoulders and legs slowly and hold for a few seconds. Repeat 12-15 times. For additional resistance hold a small weight behind the head.
Side Lying Hip Abduction( hip abductors, gluteals, obliques): Lie on your left side with the right arm fully extended and the right leg straight and directly above the left. Roll the right shoulder forward and place the right hand on the ground. Lift the right leg up slowly and repeat 25-30 times; 2-3 sets.
EXERCISE BALL WORKOUTS
Leg Extension( rectus abdominus and quadriceps): Lie with the ball in the middle of your back, extend one leg straight out and hold for 15 seconds. Do the opposite leg and repeat 10-12 times for two sets. For additional resistance increase the hold time to 30 seconds.
Back Extension( lower back muscles, erector spinae): Lie with your hips and lower torso on the ball, your knees straight or slightly bent and your hands behind the head. Slowly raise your shoulders and arch your back until your body is in a straight line. Repeat 10-12
times and do two sets. For additional resistance hold a small weight behind the head.
Hip Extension( lower back, hamstrings, gluteals): Lying with your hips and stomach over the stability ball, place both hands on the floor under the shoulders and extend each leg for 15 seconds. Do 15 repetitions with each leg for three sets. For additional resistance hold for 30 seconds.
Crunch( rectus abdominis): Start with the stability ball under your lower back and buttocks with the upper body fully extended and the feet flat on the ground. Slowly flex the upper body until the arms are pointing straight up. Do 25-30 repetitions with three sets. For additional resistance hold a weight or medicine ball in your hands. •
Alan Bragman is a chiropractor living in Atlanta, Georgia. He is an IPTPA-certified coach and a 4.5 level player. In addition, he is a former Cat 3 cyclist, nationally ranked table tennis player and inline speed skater. He was on the medical advisory board at Bicycling magazine for 10 years and has written for numerous other sports publications.
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