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NO. 4 AND FINAL OF OUR TOP 4 AB EXERCISES: FITBALL OR TRX JACKNIFE AND/OR PIKE
Jackknife and Pike on a fitball or TRX. A great ab and core exercise for hitting the abs hard!
Want to train your ABS in an efficient, functional way?
As mentioned in the previous Sit-up posts, you all know (unlike most personal trainers), I am no fan of traditional sit-ups. So here is the fourth and final of 4 alternatives that will hit your abs hard and give you that burn that you probably desire. As well as increase the function of your core area if done correctly.
No. 4 in our Top 4 ab exercises
4. TRX or Fitball Jackknife/Pike:
This is really two in one as the pike is a good progression from the Jackknife!
Using either a fitball or a TRX for the Jackknife.
Hands on floor in a pushup position with shins and ankles on fitball (or feet into TRX straps). Push your hands away from the floor to activate your shoulders, gently push your ankles into the ball and drive your knees towards your elbows. Make sure you brace your core and don't let your pelvis sag down or raise up too much. Keep your shoulders stable so there is no movement through them.
The pike is very similar but instead of bending the knees, keep them straight, push your feet into the fitball or straps and reach your butt towards the ceiling, whilst still pushing your hands away from the ground. Keep your neck neutral, I could probably have tucked my chin in a little bit more in this video.
Only lift your hips as high as is comfortable. Mine go pretty high but start by getting used to the movement first and making sure you’re moving through your hips and not your lower back.
These are both quite advanced moves so please only attempt if you have relatively good stability and strength.
Otherwise, give it a go! :-)
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NO. 2 OF OUR TOP 4 AB EXERCISES: FITBALL ROLLOUT OR TRX ROLLOUT
Fitball and TRX rollout exercise. A great way to functionally train your abs and improve core stability!
Want to train your ABS in an efficient, functional way?
As mentioned in the previous Sit-up post, you all know (unlike most personal trainers), I am no fan of traditional sit-ups. So here is the second of 4 alternatives that will hit your abs hard and give you that burn that you probably desire. As well as increase the function of your core area if done correctly.
No. 2 in our top 4 ab exercises
2. ROLLOUTS:
A great way to train your abdominals and work on core stability.
Using either a fitball or a TRX, kneel down, if using a fitball then place your hands on the ball about a foot or two in front of you. If using a TRX then grip the TRX about hip level. Slowly reach out (either rolling the ball out or letting the TRX push forward) whilst locking out your hips (you should feel your gluts & abs engage) so your knees; hips; shoulders are in a straight line.
Only go as far as you can without feeling any discomfort in your back, if you do, then back off a bit. Don't think you have to rollout all the way, start small and progress. You should be feeling it in your abdominal region.
Roll out and then back again for 1 rep, see how you go with the reps to determine where to start...don't push it at first though, only do what is comfortable and build on that. I'd suggest holding a good breath on the way out and breathing out as you come back to the start position.
Give it a go! :-)
LEARN HOW TO TRAIN SMART!
JOIN US AND TRAIN ONLINE USING OUR VERSATILE APP!
YOU WILL LEARN THE FUNDAMENTALS OF MOVEMENT AND HOW TO EXERCISE SMART.
PROGRAMS THOUGHTFULLY PUT TOGETHER BY A PHYSIOTHERAPIST QUALIFIED PERSONAL TRAINER.
GETTING YOU ON THE ROAD TO FITNESS SAFELY AND EFFECTIVELY!
1 OF OUR TOP 4 AB EXERCISES: PALLOF PRESS
As promised from our previous post, here is the first of four of our top abdominal exercises that won't harm your lower back.
Want to train your ABS in an efficient, functional way?
As mentioned in the previous Sit-up post, you all know (unlike most personal trainers), I am no fan of traditional sit-ups. So here is the first of 4 alternatives that will hit your abs hard and give you that burn that you probably desire. As well as increase the function of your core area if done correctly.
1. PALLOF PRESS:
This is a killer exercise for the OBLIQUES!
Kneel down side on to either a light powerband or a cable (I would start with 10kg and go from there, this is harder than it looks!). You only need a small amount of tension if using the Powerband. Keep your hips locked out and hold the cable/powerband level with the bottom of your sternum. As you breathe out, extend the arms and lockout the elbows. The band/cable will want to pull you across to the attachment, the aim is to not let it, make sure you don't hold your breath or flex the hips, if you do then back off the band a bit or lower the weight.
Once this is manageable then try hold the arms out for a count of 5 seconds whilst still breathing.
LEARN HOW TO TRAIN SMART!
JOIN US AND TRAIN ONLINE USING OUR VERSATILE APP!
YOU WILL LEARN THE FUNDAMENTALS OF MOVEMENT AND HOW TO EXERCISE SMART.
PROGRAMS THOUGHTFULLY PUT TOGETHER BY A PHYSIOTHERAPIST QUALIFIED PERSONAL TRAINER.
GETTING YOU ON THE ROAD TO FITNESS SAFELY AND EFFECTIVELY!
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ABOUT MARY
Mary is a qualified Physiotherapist & Personal Trainer who loves movement and helping others get stronger & find confidence in their bodies.
She hit Menopause at the age of 41 and struggled through the fight of Perimenopause, coming out the other side with a wealth of knowledge and a strategy for strength training that works and keeps her & her clients consistent.
She has many qualifications under her belt and focuses on helping others improve their strength; fitness and core function in a safe, guided & supported way.
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