Exercise of the Week: "Arkansas Abs" Circuit | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Exercise of the Week: "Arkansas Abs" Circuit

October 19, 2011


Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight Arkansas Abs, a circuit designed to increase core strength through four different exercises.

Who’s Doing It

  • Ndamukong Suh, Detroit Lions DT

Muscular Benefits

  • Increases overall core strength, specifically in the abs, obliques and hip flexors

Sports Performance Benefits

  • Improving core strength helps you maintain balance and control when throwing, shooting, changing directions and executing many other sports skills
  • Improves the transfer of power between the lower and upper body so you can throw faster, hit further and tackle harder
  • By strengthening the core, you stabilize and protect the spine to prevent low back injuries

How to Perform Arkansas Abs Circuit

  • Straight-Leg Raise
    • Lie with back on ground
    • Hold med ball overhead with arms straight
    • Flex hips to raise legs until perpendicular to ground
    • Contract abs to lift hips off ground and pulse feet toward ceiling
    • Lower legs with control until six inches off ground
    • Repeat for specified reps
  • Toe Touches
    • Lie with back on ground, arms straight and legs perpendicular to ground
    • Contract abs to lift shoulders off ground; touch toes with hands
    • Lower with control
    • Repeat for specified reps
  • Impulse Crunches
    • Assume sit-up position holding med ball at chest; position partner at side near hips
    • Contract abs to lift shoulders off ground; pass med ball to partner
    • Lower with control
    • Repeat crunch; receive med ball from partner
    • Repeat pattern for specified reps
  • Twist and Touch
    • Sit on ground with knees bent and heels off floor
    • Hold med ball at chest
    • Rotate left until ball touches ground outside hip; quickly release and bounce med ball on ground
    • Rotate right until med ball touches ground outside hip; quickly release and bounce med ball on ground
    • Repeat pattern for specified reps

Sets/Reps: 2-3x12-18 each exercise

Coaching Points

  • Circuit exercises with minimal rest
  • Use 10- to 25-pound med ball
  • Straight-Leg Raise
    • Keep core tight and stomach pulled in
    • Keep legs straight and toes pulled up
  • Toe Touches
    • Keep legs straight and touch ball to toes each rep
  • Impulse Crunches
    • Raise shoulder blades off floor with each rep
    • Hand ball to partner or receive it on every rep
  • Twist and Touch
    • Keep knees together and toes pulled up
    • Touch ball to ground and quickly release it on each side
    • Keep pelvis straight and core tight

Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.

Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Must See
Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 1,919,699
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 32,304,585
Drew Brees Will Not Be Denied
Views: 7,168,742

Featured Videos

Quest for the Ring: Duke University Views: 217,694
Eastbay: It Begins Now Views: 67,081
Path to the Pros 2015: Training Days Views: 118,412
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

3 Post-Activation Potentiation Combos for Explosive Strength

Ask any experienced athlete what the biggest difference is between high school and college sports or between college and professional sports, and...

Perfect Your Squat Technique With the Unloaded Squat

A Better Way to Train Your Core

5 Ways to Get a Higher Vertical Jump

Increase Your Explosiveness with the Power Curl

7-Exercise Core-Blasting Workout

Prevent ACL Injuries With This Exercise

How Strength Training Changed Rory McIlroy's Game

7 Farmer's Walk Variations for Improved Core Strength

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

4 Simple Golf Core Exercises to Increase Your Driving Distance

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

How Functional Training Has Overly Complicated Strength Training

6 Gym Machines That Are Actually Worth Your Time

3 Nordic Hamstring Curl Exercises to Boost Your Performance

Never Bench Press With Your Feet in This Position

7 Best Lower-Body Strengthening Exercises

Bench Press Grip Guide: How Hand Placement Changes the Exercise

10 Ways to Get Stronger With a Sandbag

Master the Lateral Lunge to Improve Your Hockey Stride

5 Exercises to Develop Soccer Power

Kyle Lowry's 12-Week All-Star Training Program

How NOT to Perform a Pull-Up (With Fixes)

Make Lifts More Challenging With Resistance Bands

Posterior Chain Fixes to Improve Your Game

Use Eccentric Lifts to Increase Size and Strength

How Often Should You Vary Your Exercise?

Improve Soccer Agility with Lateral Strength Exercises

Build Max Power With These Pulling Exercises

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

12-Week Resistance Band and Chain Workout

Reach New Training Heights With Resistance Band Exercises

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

7 Ways to Work Out Competitively Without CrossFit

4 Deadlift Variations to Increase Your Pull

Dominate Your Bench Test With This Strategy

7 Strategies for Faster Workout Recovery

The Best Single-Leg Exercises for Youth Athletes

These 3 Single-Leg Movements Will Improve Your Squat Technique

3 Tricks for a Stronger Front Squat

Mike Boyle's 5 Tips for More Effective Workouts

How to Design a Greco-Roman Wrestling Training Program

Develop Core Strength for Throwing

Putting Together an Off-Season Workout for Point Guards