Core Circuit- Abdominals

Core Circuit – Abdominals

• This 6-minute circuit targets all of the muscles of the abdominals
• Muscles of the abdominal include:
  • Transversus abdominis: the deepest of the abdominal muscles. Main role is to stabilize the truck/pelvis and regulate internal abdominal pressure.
  • Rectus abdominis: this is the muscle that is sometimes referred to as the “six pack”. Main role is flexing the trunk.
  • External oblique: this muscle is found on either side of the rectus abdominis and supports twisting of the trunk in the opposite direction (I.e. Left external oblique allows you to twist to the right)
  • Internal oblique: this muscle flanks the rectus abdominis and supports twisting of the trunk from the same side (I.e. Left internal oblique allows you to twist left)

• This circuit includes the following 3 exercises:
  • Lying leg lift: targets your lower abdominal muscles
    • Options: slip hands under lower back/glutes to help support pelvis
    • Note: make sure not to arch your back at any point during the movement
  • Side plank +/- Dip: targets your oblique muscles
    • Options: The further you extend your free arm from your body the more challenging the exercise. Add a weight for even greater challenge
    • Note: keep your shoulder in line with your elbow
  • Reverse crunch: targets the full length of rectus abdominis and transversus abdominis muscles
    • Options: slip hands under lower back/glutes to help support pelvis
    • Note: take it slow, try not to use momentum to complete the movement, make sure not to arch your back at any point during the movement

Advanced resistance training disclaimer

• This is an unsupervised online exercise video. We advise all participants to review their current exercise/fitness level to determine if this session is appropriate for you.
• If high intensity exercise is new to you please discuss with your physician, prior to participating.
• Do not start an exercise session if you are feeling unwell and discontinue exercise if symptoms arise. Symptoms may include but are not limited to; shortness of breath, chest pain, dizziness, light-headiness. If you develop worsening symptoms that are not relived by rest – seek medical attention.
• Remember you are in control of your own workout. Exercise at your own level/pace.
• Please complete a 3-5 minutes warm up prior to starting this exercise routine.

Want more information?

• Speak to an Exercise Therapist.
• Check out the Core Circuit-Abdominals handout