Core Training

Months 3-4

3-4 times a week

View PDF of Core Training for Months 3-4

Remember:

  • 3 sets of 10 reps, hold each repetition for 10 seconds and rest for 5 seconds
  • Use a "drawing in" technique when doing the exercises. "Draw" your belly button to your spine (ladies "hold your pee")
  • If placing your thumbs at your belly button and fingers pointing down, you should feel the muscles working at your finger tips in your hip/groin area.

Core strength is not only beneficial for knee injuries but will also help to improve your athleticism and body function. Make sure you have good core stability, transverse abdominals and pelvic floor prior to starting movement patterns or abdominal (6-pack muscles) crunches. While doing these exercises you should be able to breath comfortably and talk. If you are contracting your rectus abdominals (6 pack) you will have difficulty breathing.

Tips:

  • Start with Isometric core stability exercises.

Months 4-5

3-4 times a week

You should be able to control your core stability and now start to incorporate progressions to include movement, always start with your "drawing in" technique and keep your lower abs tight throughout your movements.

View PDF of Core Training for Months 4-5

Remember:

  • 3 sets of 10 reps, hold each repetition for 10 seconds and rest for 5 seconds
  • Use a "drawing in" technique when doing the exercises. "Draw" your belly button to your spine (ladies "hold your pee")
  • If placing your thumbs at your belly button and fingers pointing down, you should feel the muscles working at your finger tips in your hip/groin area.
  • Movement specific exercises: complete 3 sets of 12-20 reps or until fatigue.
Tips:
  • Start with Isometric core stability exercises.

Months 5-6

3-4 times a week

Core progression become more advanced and functional starting to use the Physio-Ball. Remember your basics with core stability and always start your exercises with your "drawing in" technique. You should keep your core firing throughout the exercises.

View PDF of Core Training for Months 5-6

Remember:

  • 3 sets of 10 reps, hold each repetition for 10 seconds and rest for 5 seconds
  • Use a "drawing in" technique when doing the exercises. "Draw" your belly button to your spine (ladies "hold your pee")
  • Movement specific exercises: complete 3 sets of 12-20 reps or until fatigue.
  • Physio ball exercises: complete 3 sets of 12-20 reps or until fatigue

Tips:

  • Have fun but remember your basics tight abs and core and remember to breath.

Months 6-7

3-4 times a week

Core progression become more advanced and functional starting to use the Physio-Ball. Remember your basics with core stability and always start your exercises with your "drawing in" technique. You should keep your core firing throughout the exercises.

View PDF of Core Training for Months 6-7

Remember:

  • 3 sets of 10 reps, hold each repetition for 10 seconds and rest for 5 seconds
  • Use a "drawing in" technique when doing the exercises. "Draw" your belly button to your spine (ladies "hold your pee")
  • Medicine Ball Progressions: complete 3 sets of 12 - 20 reps or until fatigue
  • Advanced Physio ball exercises: complete 3 sets of 12-20 reps or until fatigue

Tips:

  • This is getting advanced have fun and remember to breath.

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