360-degree core ladder coaching
Whether you want to lose weight or get shredded, it all starts and ends with your core. "This workout encompasses all of the abs and strengthens your midsection and improves performance," said Ruben Belliard, CPT, group fitness instructor, weight management specialist and youth performance specialist at the Training Lab in New York City.
This program, designed by Belliard, follows a descending ladder pattern. "With ladder workouts, you can increase your overall exercise volume while maintaining the correct form and technique," says Belliard. Belliard gives the following tip for all movements: “Imagine being punched in the stomach and noticing which muscles you are contracting 360 degrees to support your core. Now hold this contraction while breathing while exercising to create stability in your core and reduce the risk of injury. "
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- Do these four moves for a total of five rounds.
- Do fewer and fewer reps with each round, starting with 20 per move, then 16, 12, 8, and 4.
- Rest 30 seconds between trains and 30 to 60 seconds between rounds.
Ladder workouts add volume to your workout and save time on your busy day.
Sitting dumbbell cross joint
Focus: Abdominal muscles, obliques
Sit on the floor with your knees bent and feet flat, holding a dumbbell in each hand against your chest with your palms facing in. Lean back slightly with your torso, straighten your spine, and raise your feet so your shins are parallel to the floor. Keep your legs here as you take turns slapping your hands right across your body to the outside of your opposite knee. One stroke with each hand counts as one repetition.
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Imagine receiving a blow in the intestines to contract your core 360 degrees.
Make it harder: Extend your legs straight up into a V.
Make it easier: Run your toes lightly on the ground.
Crab toe touch
Focus: Abdomen, lower back, buttocks, shoulders
Sit with your knees bent, feet hip-width apart, and hands on the floor behind you. Push through your hands and heels, and lift your hips to align with your shoulders and knees. Hold here as you lift one leg and grab your toes with your other hand. Hold for a moment, then lower your leg and sit back on the floor. Next, alternating sides.
Make it harder: Don't sit in between repetitions. stay elevated throughout.
Make it easier: Staying seated, alternately lifting your knees and grasping for opposite toes.
Focus: Abs, obliques, hip flexors, triceps
Sit on the floor with your legs stretched out and place your hands behind you about shoulder distance apart. Lift your legs off the floor and keep them together as you swing them up and down in a large circle in front of you, keeping your back as straight as possible. Change direction with each repetition.
Make it harder: Hold a light dumbbell between your feet.
Make it easier: Let your knees bend slightly.
Wall Mountain Climber
Focus: Lower abs, obliques, shoulders, glutes
Stand with your back to the wall a few feet away from a wall. Put your hands on the floor and straighten your legs with the soles of your feet into the wall. Take several steps with your hands towards the wall and your feet up the wall until you are at an angle of about 45 degrees from the floor. Keeping your arms straight, alternately bring one knee to your elbow, moving gently and evenly.
Make it harder: Get closer to the wall so your body is more vertical.
Make it easier: Move away from the wall so your body is more horizontal.