A few steps to a stronger core...
A stronger core has unparalleled advantages. With a stronger core you'll enjoy better posture, better performance, reduced lower back pain, better, deeper breathing, and a better waistline!
All 6 simple exercises can be performed using your BLACKROLL. Some folk are still amazed when they realise BLACKROLL is the complete fitness tool, its just not an amazing myofascial release tool that will give you mobility, performance, and recovery in spades, but thanks to its unstable nature, and unique surface it also makes an awesome functional training tool! For the full low-down on BLACKROLL please check the BLACKROLL page here.
All 6 simple exercises can be performed using your BLACKROLL. Some folk are still amazed when they realise BLACKROLL is the complete fitness tool, its just not an amazing myofascial release tool that will give you mobility, performance, and recovery in spades, but thanks to its unstable nature, and unique surface it also makes an awesome functional training tool! For the full low-down on BLACKROLL please check the BLACKROLL page here.
1. mobilise your abdominals
Follow this easy routine to mobilise your mid-section first of all.
2. Crunches
Starting Position
Sit on the floor and lay the upper body down, placing the BLACKROLL® in line with the lumbar spine (difficult) or thoracic spine.
Position the feet so that they form a 90-degree angle with the knees.
Raise your glutes and lace your fingers behind your head.
Execution
Lower the core as far as possible; the BLACKROLL® limits the range of motion.
Slowly raise the upper body, without losing contact with the BLACKROLL®.
Sit on the floor and lay the upper body down, placing the BLACKROLL® in line with the lumbar spine (difficult) or thoracic spine.
Position the feet so that they form a 90-degree angle with the knees.
Raise your glutes and lace your fingers behind your head.
Execution
Lower the core as far as possible; the BLACKROLL® limits the range of motion.
Slowly raise the upper body, without losing contact with the BLACKROLL®.
Crunches on the BLACKROLL
3. Side Plank
You'll find 3 scaled options for the side plank to choose from.
Side Plank (Beginner)
Position
Adopt a side-plank position, keeping the knees on the floor, knees are bent at a 90-degree angle.
Place your forearm on the BLACKROLL®.
The elbow is bent at a 90-degree angle.
The upper body and legs form a line, activate your core muscles.
Execution
Hold this position three times for 30 seconds each, then change sides.
Side Plank (Intermediate)
Position
Adopt a side-plank position.
Place your forearm on the BLACKROLL®, the elbow is bent at a 90-degree angle.
The other arm is extended upward.
The feet are placed on top of one another (or, to simplify, one behind the other)
The upper body and legs form a line, activate your core muscles.
Execution
Hold this position three times for at least 30 seconds each, then change sides.
Side Plank (Advanced)
Starting and ending position
Adopt a side-plank position.
Place your forearm on the BLACKROLL®, the elbow is bent at a 90-degree angle.
The other arm is extended upward.
The feet are placed on top of one another (or, to simplify, one behind the other).
The upper body and legs form a line, activate your core muscles.
Execution
Slowly raise the right leg.
Hold this position for at least 30 seconds.
Change sides.
Side Plank (Beginner)
Position
Adopt a side-plank position, keeping the knees on the floor, knees are bent at a 90-degree angle.
Place your forearm on the BLACKROLL®.
The elbow is bent at a 90-degree angle.
The upper body and legs form a line, activate your core muscles.
Execution
Hold this position three times for 30 seconds each, then change sides.
Side Plank (Intermediate)
Position
Adopt a side-plank position.
Place your forearm on the BLACKROLL®, the elbow is bent at a 90-degree angle.
The other arm is extended upward.
The feet are placed on top of one another (or, to simplify, one behind the other)
The upper body and legs form a line, activate your core muscles.
Execution
Hold this position three times for at least 30 seconds each, then change sides.
Side Plank (Advanced)
Starting and ending position
Adopt a side-plank position.
Place your forearm on the BLACKROLL®, the elbow is bent at a 90-degree angle.
The other arm is extended upward.
The feet are placed on top of one another (or, to simplify, one behind the other).
The upper body and legs form a line, activate your core muscles.
Execution
Slowly raise the right leg.
Hold this position for at least 30 seconds.
Change sides.
Side Plank (Beginner)
Side Plank (Intermediate)
4. Mountain Climber
Starting Position
- Adopt an upward sloping push-up position and support yourself by holding both sides of the BLACKROLL®, which is placed just beneath the chest.
- Arms are extended.
- Feet are about hip-width apart.
- First bring the right knee up to your right elbow.
- Then to your left elbow.
- Bring it back to your right elbow, then extend the right leg back again.
- Then change sides.
- Repeat the sequence 7 times per side.
5. Twisted Crunch
Starting Position
- Sit on the floor and lay the upper body down, placing the BLACKROLL® in line with the lumbar spine (difficult) or thoracic spine.
- Position the feet so that they form a 90-degree angle with the knees and raise your buttocks.
- Lace your fingers behind your head.
Execution
- Bend the right leg at 90-degree angles at the hip, knee, and ankle.
- Raise the left foot.
- Lower the core as far as possible; the BLACKROLL® limits the range of motion.
- Slowly raise and rotate the upper body so that the left elbow is brought to the right knee, then change sides.
6. Reverse Crunch
As with the side plank, options are available to suit your skill level and allow for progression.
REVERSE CRUNCH (BEGINNER)
Starting Position
Lie on your back and place the BLACKROLL® just above your buttocks.
Raise both legs, creating 90-degree angles at the hips, knees, and ankles.
Splay your arms out to the side and palms face downward on the floor.
Execution
Slowly lower the left leg until the heel lightly touches the floor.
Knee and ankle remain bent.
Slowly return to starting position, then change sides.
REVERSE CRUNCH (INTERMEDIATE/ADVANCED)
Starting Position
Lie on your back.
Place the BLACKROLL® just above your buttocks.
Raise both legs and extend them upward.
Splay your arms out to the side.
Palms face downward on the floor.
Execution
Slowly lower both legs.
Go down only as far as allows you to keep your balance.
Knees and ankles remain extended.
Slowly bring the legs back to the starting position.
REVERSE CRUNCH (BEGINNER)
Starting Position
Lie on your back and place the BLACKROLL® just above your buttocks.
Raise both legs, creating 90-degree angles at the hips, knees, and ankles.
Splay your arms out to the side and palms face downward on the floor.
Execution
Slowly lower the left leg until the heel lightly touches the floor.
Knee and ankle remain bent.
Slowly return to starting position, then change sides.
REVERSE CRUNCH (INTERMEDIATE/ADVANCED)
Starting Position
Lie on your back.
Place the BLACKROLL® just above your buttocks.
Raise both legs and extend them upward.
Splay your arms out to the side.
Palms face downward on the floor.
Execution
Slowly lower both legs.
Go down only as far as allows you to keep your balance.
Knees and ankles remain extended.
Slowly bring the legs back to the starting position.
Reverse Crunch (Beginner)
Reverse Crunch (Intermediate/Advanced)
Grab more from your workout!
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Have a great day!
Have a great day!