Week 3 of the 6-week Core Strength Program

Two weeks in and no doubt you’re already feeling your core control improve and plank endurance developing. This week we progress the exercises & duration of our plank. The first 2 weeks have built a good base to introduce advanced options & new moves to the program. Again repeat the program at least 3 days this week. To start the program from the beginning go back to Week 1 of the 6-week Core Strength Program, or also check out our introductory blogs on core strength & abdominal muscles.

The exercises for Week 3 are;

1. Straight-leg leg lowers
2. Side Planks
3. Resisted crunches (or sit-ups)
4. Slow Mountain climbers
5. Core Endurance (.75)

Last week’s Core Endurance exercises were for 50% of your Max plank time (x 3-4 reps). This week we increase that to 75% of your max plank time, again for 3-4 reps. So if your initial max plank was 2min 30sec then this week you’ll be extending your planks to 1min 53sec. Again as with last week only complete a 4^th plank if you can maintain good form and properly activate the TA.

Straight-leg leg lowers require greater strength then their W2 version (leg lowers). In this move you straighten the leg as you lower it, obviously taking the foot further from the body pacing more resistance on the core muscles to maintain neutral spine. Only progress to these straight-leg leg lowers if you can maintain the neutral spine, otherwise stay with the W2 version of having the knees bent at 90degrees throughout the movement.

Side planks can be done one your elbow & either your knee or foot. The modified side plank on your knee is for those who cannot yet hold a 30sec side plank on elbow & foot with good form. You should be straight down your midline, whilst on your side, & have your body aligned. Keep your shoulder over your elbow & adjust your hips to find alignment. As with other planks draw on your TA and continue to breath through the plank. Complete 2x 45-60sec on each side.

The resisted crunches & resisted sit-ups both use an added resistance to progress the reverse sit up from W2. Whether you use a weight, medicine ball or resistance band add extra resistance to the flexion movement. Crunches with just the shoulders lifting up, or sit-ups with the whole torso curling up. Holding the resistance at your chest is best, but if you only have a light weight & want to increase the challenge holding it at head height or higher will increase the difficulty. Repeat this for 3x 10 challenging reps.

Slow mountain climbers combine the base strength of the plank with the slow controlled movement of alternating knees up towards each elbow. Start with right knee to right elbow, then right knee to left elbow, & then repeat for the other side. This is 1 ‘round’. Complete 10-20 rounds SLOWLY. Make sure you bring your knee as close to your elbow as possible flexing your rectus abdominis (the most superficial abs) in the process.

Please keep the comments coming as you progress through the program. How has the step up from 50% to 75% of your max plank been?