Improving your Core Endurance and Pushups

Hello Fitness Challengers,

This week I will give you a few tips to help you improve your plank and pushups.

To increase your plank time, it is paramount to incorporate both functional training and core stability exercises into your routine. Here is a great functional exercise that will work your core.

"The Woodchop"
1) Attach a single hand grip to the #1 or #2 setting on the cable column of the functional trainer
2) Face outward towards the gym, and position your feet hip width apart. Grasp the hand grip with both hands above your right shoulder
4) Swing the clasped handle downward and across the body until it passes the opposite thigh, as if you are chopping wood
5) Allow your hips and knees to rotate slightly as you pull your navel into your spine
6) Keep your abdominals tight as you allow the hand grip to return to starting position
7) Perform 8 to 10 repetitions on your right side, then switch sides

"Core Stabilization"
Another way to strengthen your core is by perfoming movements that challenge your body's alignment and balance. When your body is placed in an unstable environment, for example when lying on a stability ball, you need to use stabilizing muscles to help you maintain proper body alignment and balance.

For example, try working your chest on the stability ball during your next workout

1) Hold a set of dumbells, one in each hand and sit on the stability ball
2) Roll out into a supine "face up " position on the ball with your shoulders and head rested on the ball, and your feet on the floor with your knees bent
3) Keep your hips up, glutes tight, and core engaged to ensure proper body alignment and balance
4) Extend your arms and straighten your elbows, while keeping your shoulder blades on the ball. Return your elbows to 90 degrees and repeat for your targeted reps

By incorporating both functional training and stability ball training into your workouts, not only will you strengthen the core muscles, but your body will perform more efficiently.



Here is a great way to help you do more pushups.

1) From either the modified (on your knees) or advanced position (on your toes) perform what I like to call "pyramid push-ups". Each set increasing the repetitions, followed by a brief recovery period. For example: Perform 7 sets, with a 5 rep sequence, resting only 15 seconds between each set.

Here is a sample pyramid pushup format:
Set 1 = 5 reps ---- rest 15 seconds
Set 2 = 10 reps ---- rest 15 seconds
Set 3 = 15 reps ---- rest 15 seconds
Set 4 = 20 reps ---- rest 15 seconds
Set 5 = 15 reps ---- rest 15 seconds
Set 6 = 10 reps ---- rest 15 seconds
Set 7 = 5 reps


As you progress, try reducing your rest intervals. In a few weeks, you will be doing a lot more push ups without rest.

I hope you found this information helpful. If you would like to learn more about the exercises in this blog, please feel free to contact me at 694-0196.

Thank you,
Bryan