5 Core Finishers for Advanced Athletes

STACK Expert Robert Taylor prescribes five exercises to blast your core at the end of your workout.

Athletes are always looking to gain an edge. And they're always looking to strengthen their abs, low back and hips—commonly called the "core." After you complete your heavy Squats, tough Bench Presses and intense Pull-Ups, finish your training session by attacking your posterior chain and ab muscles with these five exercises. They will make your core surrender. Do all five in a row for two cycles to target the hips, abs, back and even shoulders.

Bridge to Hamstring Curl

  • Lie on your back.
  • Place your heels on the sliding pads.
  • Raise your hips while maintaining posture.
  • Lift your toes up.
  •  Slide your heels away from your body.
  • Squeeze your hamstrings to bring sliding pads back to start position.

Complete as many quality, controlled repetitions as you can in 30 to 90 seconds.

Pike-Ups

  • Start in a high plank position with your hands on the floor.
  • Place your toes on the sliding pads.
  • Raise your hips while maintaining posture.
  • Slide your feet toward your hands while raising your hips.
  • Control the moment while returning to the start position.

Complete as many quality, controlled repetitions as you can in 30 to 90 seconds.

Mountain Climbers

  • Start in a high plank position with your hands on the floor.
  • Place your toes on the sliding pads.
  • Begin with one knee close to your chin and other leg straight back.
  • Switch the position of your feet.
  • Control the moment while returning to the start position.

Complete as many quality, controlled repetitions as you can in 30 to 90 seconds.

Plank Chest Fly

  • Start in a low plank position with your elbows on the sliding pads.
  • Raise your hips while maintaining posture.
  • Keeping your forearms parallel to each other, push the pads away from each other until your chest is 1 or 2 inches off the floor.
  • Squeeze your chest to bring the sliding pads back to start position.

Complete as many quality, controlled repetitions as you can in 30 to 90 seconds.

Hover Sprint

  • Start in a low plank position with your elbows on the sliding pads.
  • Raise your hips while maintaining posture.
  • Keeping your forearms parallel to each other, move the pads in a sprint-like motion as if you were running.

Complete as many quality, controlled repetitions as you can in 30 to 90 seconds.

Editor's Note: Check out Coach Taylor's SMARTER Team Training Audio Interview Series here.


Photo Credit: Getty Images // Thinkstock

Topics: CORE | CHEST | SPRINT | POSTURE | HEELS