Abdominal Workouts for Static Strength
As far as abdominal workouts go, probably the best way to check core stability (static strength) is the plank. There are various plank hold positions but the two most common are the front plank and the side plank. The starting position for the front plank is prone (on stomach) with elbows bent so weight is on forearms. Next, squeeze butt and pull abdominals up and in (think of being punched in the stomach). Lift body up and shift weight forward. Now, if you are an athlete, you should be able to hold this position for a minimum of one minute.I personally hope you can do two minutes.Make sure you keep your body level.Your backside should not go up nor down.
A side plank on the other hand is performed lying on your side with one leg on top of the other. The legs are straight. Again your lower arm is in a bent elbow position perpendicular to your legs. The top arm resting on your top hip. Now when you lift up, you push up with the lower forearm. You will feel the work in the lower lateral musculature of you abdominals and lower back as well as the deep muscles in your abdomen just below the belly button.
Both of these exercises will test your deep abdominal muscles which are very important for movement and trunk support. If you find that you can not hold one or both of these positions for a minimum of one minute or that your form is poor (butt up or hips sinking down) then you need to work on these. You may either start by reducing your time on the holds...for example ten seconds and then slowly increase time as long as your form is maintained,or if you are still are having difficulty with the floor position, you may have to step back to a less advanced position (such as wall planks or bent knee on floor as opposed to straight leg).
In the meantime, if you have any questions about performing these exercises or where to place them in your workouts or to add more difficulty to these abdominal workouts, you have to contact me. These are very important exercises. If you are not strong in this area, your speed will suffer as well as your strength.
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