Abdominal Conditioning Drill #5
There are certain degenerative and movement disorders like Ataxia or Parkinson’s Disease that benefit from abdominal conditioning exercises. Over time, diseases like these rob their owners of balance and coordination. Abdominal strength is essential for maintaining and improving balance.
With that in mind, I developed this drill. It is meant to build abdominal strength. Please note that seeing a “six pack” in the mirror may not necessarily indicate your abs are strong. A common misconception is that the appearance or size of muscles (as we see them) denotes strength. The old adage that looks can be deceiving applies here. On that note, don’t presume that your abs are weak or non-existent because you don’t see them.
I recommend this routine be done with a medicine ball, but it doesn’t have to be. Be aware of what you are capable of. If you are unsure, err on the side of caution. Maybe try it without any weight. It’s more important to complete the entire drill in a slow, controlled fashion than to worry about the weight you use. If you start with too much weight and only complete half of the drill, it’s useless.
I would highly recommend you set up the Boxing Interval Timer on your (Android / Apple) phone or tablet. Set up the app for a tabata set.
For this routine, we’ll be doing 3 tabata rounds.
Each tabata set consists of 8 rounds of 20 seconds work and 10 seconds rest.
- Alternate Reach-Throughs & Russian Twists – Rounds 1,3,5,7 – Alternately raise each leg by bending the knees while straightening the other leg as if you were using a recumbent bike (thread the medicine ball through your legs if you are using one). Your aim should be to maintain balance while keeping your upper body off the ground. Do your best to control your legs. They shouldn’t be flailing around. Rounds 2,4,6,8 – Perform Russian twists.
- Alternate Wall Sit Cross-Overs & Wall Sit Reaches – Rounds 1,3,5,7 – Rest your back on a wall like you would for a typical wall sit. Your thighs should be parallel to the ground. Rotate from side to side with the medicine ball. Maintain good form with your head up and your lower back in contact with the wall. Try to touch the ball against the wall so you get the full benefit. Rounds 2,4,6,8 – Perform a sit-up and reach from the wall sit position.
- Alternate V-Ups & Supermans – Rounds 1,3,5,7 – Perform slow v-ups. Rounds 2,4,6,8 – Perform full Superman exercises.
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Thanks and have a great day!