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.
