Post by alexandra on Mar 6, 2016 8:45:45 GMT -7
Hi all,
I have read here and there a few posts for people debating how much time to spend on core exercises and from what I gathered, it looks like a lot of you are in favor of doing some floor exercises for core on the "rest days", which is also what I do. So I wanted to share a roughly 10-minute core routine that has worked pretty well for me. It is a routine that my gymnastics coach had suggested and I modified a little bit. It consists of two circuits, each of the circuits is performed "unbroken", with no rest. You can rest between the two circuits for 1-3 minutes, depending on how you feel (and you will want to rest a bunch most likely;p) So here it is:
Circuit 1:
20 sec hollow hold
15 v-ups
20 sec hollow hold
15 crunches
20 sec hollow hold
15 situps
20 sec hollow hold
Circuit 2:
10 hollow rocks
15 leg raises, lowering slowly
10 hollow rocks
15 scissors (15 each side)
10 hollow rocks
15 side sit-ups (15 each side)
10 hollow rocks.
To modify difficulty, clearly you can increase/decrease the number of reps and the difficulty of the exercises in between the hollow hold and hollow rocks. For example, you could do weighted sit-ups or any other version. The key to this is to not rest AT ALL (not even one second) between hollow holds/hollow rocks and the rest of the exercises, so as soon as you finish one move you make sure that you almost "finish" in the hollow body position. I found these help a little with levers as well and other things that require you to be in front support on the gymnastics rings. Not sure how relevant they are to climbing, but the definitely make your core stronger
I have read here and there a few posts for people debating how much time to spend on core exercises and from what I gathered, it looks like a lot of you are in favor of doing some floor exercises for core on the "rest days", which is also what I do. So I wanted to share a roughly 10-minute core routine that has worked pretty well for me. It is a routine that my gymnastics coach had suggested and I modified a little bit. It consists of two circuits, each of the circuits is performed "unbroken", with no rest. You can rest between the two circuits for 1-3 minutes, depending on how you feel (and you will want to rest a bunch most likely;p) So here it is:
Circuit 1:
20 sec hollow hold
15 v-ups
20 sec hollow hold
15 crunches
20 sec hollow hold
15 situps
20 sec hollow hold
Circuit 2:
10 hollow rocks
15 leg raises, lowering slowly
10 hollow rocks
15 scissors (15 each side)
10 hollow rocks
15 side sit-ups (15 each side)
10 hollow rocks.
To modify difficulty, clearly you can increase/decrease the number of reps and the difficulty of the exercises in between the hollow hold and hollow rocks. For example, you could do weighted sit-ups or any other version. The key to this is to not rest AT ALL (not even one second) between hollow holds/hollow rocks and the rest of the exercises, so as soon as you finish one move you make sure that you almost "finish" in the hollow body position. I found these help a little with levers as well and other things that require you to be in front support on the gymnastics rings. Not sure how relevant they are to climbing, but the definitely make your core stronger
