Ab/Core Conditioning

[Ando]

Rollerblading is an great workout for the stomach especially the extreme stuff you see on tv.
Great for trimming the lowers.

[RBFC]

Terry,

In response to your thoughts on dynamic ab work using medicine balls, I'll offer a few of the exercises we've used here.

1. Incline board ball tosses: A partner tosses the ball to you just as you begin to descend. You throw it back as you sit up. The difficulty is adjusted by the weight of the ball, the incline angle, and how far over your head the ball is thrown (increases the leverage) as well as how hard it is thrown.

2. Medicine ball leg swings: Put a smaller medicine ball (to start) between your feet while laying on your back. Squeezing the feet together to prevent losing the ball, raise your legs until they point to the ceiling. Now, let your legs go all the way to the floor on one side of you, keeping them at a right angle to your torso. Remember to squeeze the ball to retain it. Go all the way to the other side and touch the floor with your leg. Repeat.......

3. Incline weight "punches": Set the incline board fairly high. Hold weight plates for appropriate resistance ( I use 2 45's). Hold the plates at arms' length straight toward the ceiling. As you sit up, forcefully attempt to "push" the plates toward the ceiling, keeping your arms straight and vertical.

4. Heavy med ball side tosses: You and a partner stand about 10 feet apart, facing the same direction with your sides toward each other. One person throws the ball using a sideways underhand motion to the other participant, who catches it and reverses the throw. Switch sides so that you work both sides of your body.

5. Modified "Turkish" get-ups: You can use a heavy medicine ball, but we use a 120# sandbag. Lay the bag across your upper chest while laying on your back. Get up to a sitting position without using your hands on the floor. To use the ball for this, hold the ball over your head. You'll get the idea.

Lee

[terry]

Lee,

Interesting stuff. I'll check it out.

Thanks,

Terry

[Guest]

"5. Modified "Turkish" get-ups:"

What are these? Curly shoes and a turban?

[terry]

Some of this plyo stuff gives me a new perspective on an old boxing drill that amounted to heaving a tire around a parking lot (like a discus). Mark Denny likes that one as I remember.