Core

If you are fortunate enough to have access to Gym210 Abs Class twice a week, I am happy for you. If not, it’s up to you to push yourself to achieve a strong core. This doesn’t mean incessant sit ups and crunches. I am talking about functional core work that aims to hit all of your anterior and lateral support muscles.

I attended Gym210 Abs Classes and trained with Shane Cristelli. I have an arsenal of core exercises and I’m finally putting them to good use. It’s often the case that, as endurance athletes, we skip anything that doesn’t involve an increase in training mileage. But, at least 10 minutes of work on your stabilization muscles are better than NO minutes.

Now, for the fun part, I’m sharing today’s core set with you. I used it to engage my core, post strength work (usually I do it before) and pre track workout. It takes 16 minutes.

I’ve included photos because I didn’t know what some of these were prior to my time with Shane, so I hope they help you. Please excuse some of the unflattering belly shots. I might be an endurance athlete, but I love me some vegan cake. Have fun!!

LET ME KNOW HOW IT GOES IN THE COMMENTS!

Perform each of the following for 30 seconds. Repeat once. 

In and Outs (alternate sides)

In and Outs (alternate sides)

Toe Toches (someone needs to roll out their hamstrings...)

Toe Toches (someone needs to roll out their hamstrings…)

Straight Leg Lifts (keep your back flat on the floor)

Straight Leg Lifts-Keep your back flat on the floor!

Hollow Hold

Hollow Hold

Side Cross Sits (Elbow to knee)

Side Cross Sits (Elbow to knee)

Raineys (these double as a great IT band stretch)

Raineys-These double as a great IT band stretch!

Alternating Side Work Side crunch to side V-up Be sure to continue working on active side!

Alternating Side Work
Side crunch (dang dog) to side V-up
Be sure to continue working on active side!

Side Plank Hold

Side Plank Hold

Repeat side work on other side (starting with Side Cross Sits). 

4 Minutes of Hell...I mean PLANK!

4 Minutes of Hell…I mean PLANK!

Inversion Just for fun because I can now! (Is there an award for largest rib cage? Sheesh.)

Inversion
Just for fun, because I can now!

 

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