Week 5 of the 6-Week Core Strenth Program

Welcome to week 5 of the Core Strength Program. The exercises are certainly more difficult this week as we build on the previous 4 programs. If you struggled with Week 4’s exercises spend an extra week or 2 improving your strength (with W4’s program) before stepping up to the week 5 exercises. So many are direct progressions from last week’s exercises so to give yourself the most benefit make sure you are ready for the step up.

The exercises for Week 5 are;

1. Reverse sit ups (weighted)
2. Plank with side leg taps
3. Side plank with leg lifts (knee bent)
4. Single leg Hip Extension
5. Core hold (or core scissors)

Reverse Sit-ups are back in week 5, but now add a weight to the slow & controlled move back. Start sitting & slowly lower back (for approx. 10sec) holding a weight plate or dumbbell of 5-10kg. Aim for 10 slow 10sec reverse sit-ups.
As mentioned in Week 2, for anyone with lower back pain adjust the move to slow reverse ‘curls’, keeping the lower back on the ground, as opposed to the sit up where the whole torso moves up & down off the ground. Alternatively progress last weeks toe touches to weighted toe touches where you curl up with a weight to touch your toes. Contact us for clarification if you need more specific directions on the best exercise for you.

The Plank with a side leg tap will incorporate more hip & core strength into your evolving plank. In your flat plank position raise 1 foot off the ground & take it out to the side, lightly tap down & then bring back to the centre & repeat on the other side. You’ll feel fatigue in the normal core muscles as well as the glut med on the side of your hip working hard to control your side leg taps. The wider you go the more challenging it will be. Just as with W4’s plank with leg lifts you should touch down softly and maintain a stable torso position.

In Week 5 the Side plank with leg lift also adds more challenge to the glut med & hip stabilisers. Keeping your torso still this week the movement is from your top leg. St up with both legs straight & then bend the knee on the top leg & lift your leg with your knee bent at 90degrees. Next week we’ll be doing the straight leg lifts for those who are ready. Hold the side plank for 45-60s & complete the leg lifts slowly. Rest the leg midway if necessary but maintain your side plank. Repeat twice on each side.

The Single leg hip extension builds on the hip stability of our side planks and the marching hip extensions from Week 2. Hold the hip extension with 1 leg extended & lower your hips ¾ of the way to the ground & then back up, pushing through your heel to activate your gluts. Try not to use your back, instead you should feel your gluts, & also your hamstrings working to lift your hips back up. Repeat 5-10 times on each leg, and 3 sets on each side.

The Core hold is a static move with knees bent at 90degrees (& feet in the air) or your legs straight (as demonstrated by Steve below). For a more advanced version the core scissors add in movement to the hold. Only progress to the scissors if you can hold the static core hold for 60sec with good form. Keep your back straight & don’t lean back further than 45degrees. As with all of the exercises master the first level before jumping to the advanced options. Correct muscle activation is more important than doing the hardest exercise.

By now I’m sure you can all feel the basic core strength moves increase in movement & difficulty as you develop a strong & stable core. Remember if you feel you need more time at any stage stick on that week’s program for another week or 2 & then progress to the next week once you’re ready. The 6 stages of the 6-week Core Strength Program can well & truly be extended out to form a 12, 18 or 24-week program with more gradual progressions. Additionally if you find particular moves harder you may start to see imbalances in your individual core strength. Working on the weaknesses will help improve performance & reduce your risk of injury.

Keep up the great work!