FITNESS & NUTRITION
CONTINUED
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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