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.
Photo Credit: Getty Images // Thinkstock
