Let's give credit where credit is due... <b>Melistic</b> added some killer ab/core stuff to the Diabolical Planks thread!<br><br>
Here's more for Sierra, specifically for the obliques.<br><br>
SAXON SIDE BENDS<br>
Hold small weights in your hands and bend the elbows 90* so your hands are up and your upper arms are parallel to the floor (almost like you're making a football upright). Keep your shoulders down and your neck neutral. Do a side bend without moving your arms at all -- they stay in that 90* bend. Think about bringing your elbow down to your hip. Either alternate or do 8-10 on one side before switching to the other side.<br><br>
ELBOW DIPS<br>
Sit on a mat and lean back to engage your abs. If you didn't engage, you'd just fall backward; that's how you know you're in the right position. You should not be resting your weight on your tailbone. Feet are out in front of you, heels on the floor, knees bent. Lower your shoulders and clasp your hands in front of your chest like you're praying. Lower one elbow to the floor next to your hip. The twist should originate from the bottom of your ribcage, and your shoulders should turn to the side as you twist (so you're not just reaching your arms... your whole upper body twists). Alternate sides. When that gets too easy, lift your feet off the floor and do those elbow dips. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Also, I cannot speak highly enough of Pilates.
Here's more for Sierra, specifically for the obliques.<br><br>
SAXON SIDE BENDS<br>
Hold small weights in your hands and bend the elbows 90* so your hands are up and your upper arms are parallel to the floor (almost like you're making a football upright). Keep your shoulders down and your neck neutral. Do a side bend without moving your arms at all -- they stay in that 90* bend. Think about bringing your elbow down to your hip. Either alternate or do 8-10 on one side before switching to the other side.<br><br>
ELBOW DIPS<br>
Sit on a mat and lean back to engage your abs. If you didn't engage, you'd just fall backward; that's how you know you're in the right position. You should not be resting your weight on your tailbone. Feet are out in front of you, heels on the floor, knees bent. Lower your shoulders and clasp your hands in front of your chest like you're praying. Lower one elbow to the floor next to your hip. The twist should originate from the bottom of your ribcage, and your shoulders should turn to the side as you twist (so you're not just reaching your arms... your whole upper body twists). Alternate sides. When that gets too easy, lift your feet off the floor and do those elbow dips. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Also, I cannot speak highly enough of Pilates.
