Here’s a great ab routine to help toughen up your abs. This is a killer routine that I use when I assist at the Muay Thai class at Kombat Arts Training Academy.
Strengthening the core is vital for those with a condition like Ataxia and or Parkinson’s. These are both illnesses which affect motor control and coordination. In order to maintain some stability, the core must be made stronger.
Some things to remember:
- Quality over quantity. These reps should be done slowly and with control. To perform a proper sit-up, follow the tempo of 40X0 – 4 seconds down (until your lower back touches the ground), 0 seconds at the bottom, explode up (chest to knees), go right into the next rep. I’ve included links to clips which explain how to do the exercises properly. If you can do only do 10 reps properly, it is much better than doing 30 reps wrong.
- Breath. Control your breath. Inhale when you prepare for your rep, exhale on execution of the rep. For sit-ups, exhale when you come up, inhale when you go down. With Russian Twists, inhale when you bring your weight to the center of your body, exhale when you turn to the left or right.
- Do what you can. Not everyone is at the same level. My routine may be too tough for you. Somebody else’s routine might be too tough for me. You are the best judge of your own abilities, but be honest. It’s alright to start small (say maybe 5 reps or 10 reps per exercise), but if you can push yourself, do it!
Jeff Cavaliere of ATHLEAN-X explains how to perform a proper sit-up here.
Click here for a video explaining how to perform the Russian twist.
Perform an “out and up” like this: Start on your back and bring your knees in so that your legs are perpendicular to the floor. With your feet off the floor, extend your legs straight out. Bring your feet back towards your butt. Extend your feet up with your legs perpendicular to the floor. That’s one rep.
Rest for 30 seconds.
30 Russian Twists. Alternate with 30 second plank – repeat this for 3 sets without stopping.
Rest for 30 seconds.
30 out and ups. Alternate with 30 second plank – repeat this for 3 sets without stopping.
Rest for 30 seconds or as needed. We’re done!
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Thanks and have a great day!