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5.03.2024

Training The Entire Corps

Training the abs

Getting the Abs Strong

A strong core is a key factor in stabilizing the spine and trunk and plays an important role in delivering the force generated in the trunk and pelvis to the limbs. Training the core has a large effect on general athletic performance and is an area that should always be a part of a strength and conditioning program.

There are many excellent movements for exercising the core the following is one: 

Flattening the lower back and contracting the rectus abdominis, while in a supine position with bent knees is an effective means of bringing your rib cage and pelvis towards one another. This position positively affects what is often called the abdominal crunch. When doing a crunch it is notable that there is increased muscle EMG activity in the musculature if the athlete exhales during the movement.

  1.  Lie on your back
  2.  Bend your knees with feet flat 
  3.  Cross your arms in front of your chest
  4.  Tuck your chin and curl your shoulders, and lift upper back off the floor or ground
  5.  Keep the lower back in contact with the floor
  6.  Rise up by contracting your abdominal muscles which will only be several inches
  7.  Exhale as you rise
  8.  Hold this position for a few seconds
  9.  Slowly return to the starting position          

           10. Repeat

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