Crunches 5 Ways and Bridges


Almost everything we do in Martial Arts will engage your core muscles.  A strong core will give you balance, power, lock outs and control.  During your 6 months with me, I'll focus on what I call my "Crunches 5 Ways" to help you build the core muscles you'll need for the pre-test.

In the beginning, start with 15-20 of EACH exercise and work your way up to 50 of each for a total of 250 crunches.

Crunches 5 Ways:

- 1. Reach for the sky with knees in standard crunch position
- 2. Bum on the ground, knees to Left side and head the opposite way for lats (see Side Crunch below)
- 3. Bum on the ground, knees to Right side and head to opposite way for lats (see Side Crunch below)
- 4. Knees crossed and flat on the ground to work your lower abs.
- 5. Full sit ups - I prefer my legs out straight and stretch up and then over my toes to help stretch my hamstrings at the same time.


Bridges:

Bridges - get up and hold for 8 count then pulse for 8 count = 1 bridge.  Start with 4 and then work your way up to 10 bridges per session.

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