Stabilization Bridge
Description
This is a great core stability exercise that calls upon the core muscles - primarily the abdominals - to contract isometrically in order to stabilize the torso and prevent the pelvic region from collapsing. While this movement works well on its own, it is particularly effective when used in conjunction with abdominal movements such as the MB combo crunch. Using the core stabilization bridge as a superset finisher is very effective way to take the abdominals to a further extent of muscle fatigue.
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Execution
- The set up for this exercise has you lying face down with forearms against the ground at shoulder width and hands facing forward.
- With feet together, elevate the torso into a bridge position. The only points of ground contact should be the forearms and the toes.
- Focus on keeping the back straight and maintaining the bridge position. Make sure to breath while your holding the position.
- Hold position until muscle failure is reached.
Variations
Positioning the forearms wider then the shoulders will increase the difficulty and place more stress on the abdominals.
Having a training partner sit across the shoulders is also an effective way add resistance and increase the difficulty. Ensure that your partner sits across your upper back in alignment to where your forearms are placed. If your partner sits too low, additional stress will be placed on the lower back making you more susceptible to injury.
Performing the movement with knees on the ground will decrease the difficulty. This is the best option for beginners.
Medicine Ball Twister
Description
Although under-utilized, this exercise is a great way to strengthen the core region. Twisting the legs from side to side is especially effective when it comes to recruiting the oblique muscles. The addition of a medicine ball further enhances the movements effectiveness.
Execution
- While lying on your back, bend the knees to a 45 degree angle and place an appropriately weighted medicine ball between your inner thighs.
- Inhale and in a controlled motion, rotate your legs to the side, stopping short of making contact with the ground.
- Exhale and twist the legs to the opposing side. The result should be a smooth semi-circular motion.
- Continue until the desired number of repetitions are completed
Variations
Placing the medicine ball between the ankles instead of the inner thighs will make the movement more demanding on the torso.
Increasing the speed of the motion will increase the amount of eccentric stability needed from the obliques in order to decelerate the movement prior to making ground contact.
The movement can also be performed without the medicine ball. Beginners can go through the motion with the knees bent while advanced trainees can perform the exercise with the legs extended.
Performing the semi-circular motion with your legs while hanging from a pull-up apparatus is yet another advanced version of the movement
Oblique MB Twists
Description
This exercise is a must for most training programs as it is suitable for both beginner and advanced trainees. It is also a great option when time is limited as it recruits and trains both the abs and obliques. The obliques - as mentioned throughout the site - are often overlooked as most people concern themselves only with training the abs. Don’t make this mistake! The oblique region is extremely functional when it comes to both athletics and regular day to day activities. This is actually one of the best medicine ball core exercises that you can do.
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Execution
- Sit in an upright position with the legs bent to a 45 degree angle. The feet should be in contact with the ground. From this position, grasp an appropriately weighted medicine ball and lean back slightly until you feel a contraction within the abdominal region.
- With the arms extended and the medicine ball positioned over the chest, perform a semi-circular motion by shifting the arms from side to side.
- Repeat until the desired number if repetitions are completed.
Note: Remember to breath constantly throughout the exercise.
Variations
Elevating the feet will decrease stability and increase the reliance on the abdominal region to maintain the position. This will increase the difficulty.
Bending the arms will make the movement easier. You can use this technique in combination with the straight arm method to decrease the difficulty when first stage of fatigue is reached. This will produce an end result similar to a drop set.
Performing the exercise on a BOSU balance trainer will increase the stability recruitment and therefore, the movement will be more difficult to perform.