1. Stay Healthy
From protecting your vital organs to protecting your spine during everyday activities developing a healthy core is essential if you just want to be proactive and prevent injury or if you are already experiencing back pain and want to resolve it. Before I would ever go to a doctor to be prescribed any medication, I would try these exercises over a period of time and see if they resolve the problem. Your core’s ability to brace and activate when necessary is essential to being healthy while maintaining an active lifestyle.
2. Confident Posture
A well developed core will allow you to exude strength and confidence by the way you carry yourself. First impressions go a long way and someone that carries themselves with great posture tells the world that you are “Fearless and Ready to Take on the World!’
3. Look Good
Not only are you going to experience the health benefits of developing your core, but you are also going to reap the benefits aesthetically of developing your core. If you have always wanted a well defined six pack This Is How You Accomplish it!
Below are some core stability exercises, with coaching cues and exercise prescription. This will definitely be a resource that will help you achieve your fitness goals. There are some more detailed things that we can do for you in our online fitness training program click below for some more details.
ELBOW BRIDGE PROGRESSION
ELBOW BRIDGE VARIATIONS AND PROGRESSIONS
Core stability is one of the foundations of all of my programming. All strength and power improves as your core improves. I start every client’s workout with some variation of core stability.
COACHING CUES (All exercises below)
1. Squeeze glutes as tight as you can for every exercise
2. Draw in belly button and tighten stomach like someone is punching your core.
3. Body should be in line (don’t raise butt in the air or let sag, keep eyes to the ground to keep spine neutral)
EXERCISE PRESCRIPTION:
Start with the ELBOW BRIDGE once you can accomplish 3 sets of 45 seconds(45s in rest between sets) move on to the next exercise. 3 sets of 30s-45s if both feet are on the ground.
3 sets of 20s-45s if one foot is in the ground.
Once you master one exercise progress to the next.
EASY TO HARD PROGRESSION:
1. ELBOW BRIDGE
2. 3 LIMB ELBOW BRIDGE
3. STABILITY BALL ELBOW BRIDGE
4. STABILITY BALL ELBOW 3 LIMB BRIDGE(STRAIGHT LEG)
5. STABILITY BALL ELBOW 3 LIMB BRIDGE(BENT LEG)
6. FEET ON BALL ELBOW BRIDGE
7. FEET ON BALL 3 LIMB ELBOW BRIDGE(LEG STRAIGHT)
8. ELBOW BRIDGE SHOULDER TOUCH
9. ELBOW BRIDGE ALT SUPERMAN
CLICK HERE FOR ELBOW BRIDGE PROGRESSION VIDEO
PUSH UP BRIDGE PROGRESSION
COACHING CUES (All exercises below)
EXERCISE PRESCRIPTION:
Once you perform your ELBOW BRIDGE PROGRESSION PROFICIENTLY then you move to PUSH UP BRIDGE PROGRESSION.
Start with the PUSH UP BRIDGE once you can accomplish 3 sets of 45 seconds(45 rest between sets) move on to the next exercise.
3 sets of 30s-45s if both feet are on the ground.
3 sets of 20s-45s if one foot is in the ground.
Once you master one exercise progress to the next.
PUSH UP BRIDGE VARIATIONS AND PROGRESSIONS
Squeeze glutes as tight as you can for every exercise
Draw in belly button and tighten stomach like someone is punching your core.
Body should be in line (don’t raise butt in the air or let sag, keep eyes to the ground to keep spine neutral)
Keep arms locked out
EXERCISE PRESCRIPTION:
Start with the PUSH UP BRIDGE once you can accomplish 3 sets of 45 seconds(45 rest between sets) move on to the next exercise.
3 sets of 30s-45s if both feet are on the ground.
3 sets of 20s-45s if one foot is in the ground.
Once you master one exercise progress to the next.
EASY TO HARD PROGRESSION:
- PUSH UP BRIDGE
- 3 LIMB PUSH UP BRIDGE
- STABILITY BALL PUSH UP BRIDGE
- STABILITY BALL 3 LIMB PUSH UP BRIDGE(STRAIGHT LEG)
- STABILITY BALL 3 LIMB PUSH UP BRIDGE(BENT LEG)
- FEET ON BALL PUSH UP BRIDGE
- FEET ON BALL 3 LIMB PUSH UP BRIDGE(LEG STRAIGHT)
- PUSH UP BRIDGE SHOULDER TOUCH
- PUSH UP BRIDGE ALT SUPERMAN
SIDE ELBOW/ SIDE BRIDGE PROGRESSION
SIDE ELBOW AND SIDE BRIDGE VARIATIONS AND PROGRESSIONS
Side bridges are very beneficial when trying to develop you side oblique. Teaching your body to not rotate also protects your spine when your limbs are moving.
COACHING CUES (All exercises below)
1. Start on your side on an elbow or hand and stack your feet one on top of the other and draw your toes in toward your shin.
2. Keep head in shoulders in line with spine
3. In the up position squeeze your glutes and keep stomach tight.
EXERCISE PRESCRIPTION:
Start with the Side Elbow Bridge or Side Bridge once you can perform 2 sets of 30s each way proficient then you can move on to next exercise in the progression.
EASY TO HARD PROGRESSION:
1. SIDE ELBOW BRIDGE
2. SIDE ELBOW HIP LIFT(10ea way)
3. SIDE ELBOW BRIDGE WITH ABDUCTION LEG STRAIGHT
4. SIDE ELBOW BRIDGE WITH ABDUCTION LEG BENT
5. SIDE BRIDGE
6. SIDE HIP LIFT(10ea way)
7. SIDE BRIDGE WITH ABDUCTION LEG STRAIGHT
8. SIDE BRIDGE WITH ABDUCTION LEG BENT
CLICK HERE FOR SIDE ELBOW BRIDGE PROGRESSION VIDEO
HIP BRIDGE PROGRESSION
GLUTE BRIDGE VARIATIONS AND PROGRESSIONS
Glute Bridges are great core exercises to do on your lower body days. This exercise gets your glutes and hamstrings activated before you back squats, front squat or deadlift.
COACHING CUES (All exercises below)
1. Start on your back
2. Get your hips tall or fully extended.
3. In the up position squeeze your glutes and keep your stomach tight.
4. Keep knees in line, don’t let them go in or out keep them in line.
EXERCISE PRESCRIPTION:
Start with the Glute Bridge and when you can proficiently perform 2 sets of 45s then progress to the next exercise. On the single leg variation once you can perform 2 sets of 20s each leg then progress to the next exercise.
EASY TO HARD PROGRESSION:
1. GLUTE BRIDGE
2. SINGLE LEG GLUTE BRIDGE
3. FEET ON BENCH GLUTE BRIDGE
4. FEET ON BENCH SINGLE LEG GLUTE BRIDGE
5. SHOULDERS ON BENCH GLUTE BRIDGE
6. SHOULDERS ON BENCH SINGLE LEG GLUTE BRIDGE
7. SHOULDERS ON BALL GLUTE BRIDGE
8. SHOULDERS ON BALL SINGLE LEG GLUTE BRIDGE
FEET ON BALL GLUTE BRIDGE
FEET ON BALL SINGLE LEG GLUTE BRIDGE
CLICK HERE FOR GLUTE BRIDGE PROGRESSION VIDEO
ABOUT THE AUTHOR
Coach Sharp spent 10 years in the field of collegiate strength and conditioning. He is a Certified Strength and Conditioning Specialist. He was the Head Football Strength and Conditioning Coach of Kent State University located in Kent, Ohio from 2012-2015. Prior to Kent State, Coach Sharp spent the previous five seasons at the University of Arkansas as the Coordinator for Strength and Conditioning for football. While at Arkansas, Sharp helped the Razorback Football Team advance to the Liberty Bowl, the Sugar Bowl, and the Cotton Bowl. In 2011, after defeating Kansas State in the Cotton Bowl, the Razorbacks finished No. 5 in the final AP poll, the school’s highest ranking since 1977.
Prior to Arkansas, Sharp was a graduate assistant at the University of Louisville where he was hired as a full time assistant from 2007-08. Sharp helped the Cardinals advance to their first BCS game as they became Orange Bowl champions. Sharp received his B.S. in sports administration from the University of Louisville in 2005. He is a certified strength and conditioning specialist through the National Strength and Conditioning Association (NSCA). He also holds Sports Performance Coach Certification through U.S.A. Weight Lifting (USAW). Sharp played wide receiver with the University of Florida Gators(2001-03) before transferring to Louisville where he played defensive back from 2003-05. He was a member of teams advancing the Orange Bowl, Outback Bowl, Liberty Bowl and Gator Bowl. Sharp is a Jacksonville, Fla. native where he graduated from The Bolles School in 2001. Coach Sharp has relocated his family back to Florida and is now dedicating his life to helping people achieve healthy lifestyles.
FIND OUT MORE ABOUT COACH SHARP HERE
START WINNING TODAY! Call Coach Sharp (904) 234-0558
Instagram: @Coachasharp5
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