The following is a nice little core routine from Owen Andersons little book
1. Lie down on the belly in a prone position. Lift body that body weight is only supported by forearms and toes. Elbows are on the ground and directly below shoulders. Forearms and hands are resting on the ground, pointed straight ahead. Toes are shoulder-width apart.
2. Tuck you pelvis, in other words rotate your pelvis so that the upper part moves away from the ground while the lower part is pushed towards the ground. This part is critical.
3. Hold this position for 15 seconds and then lift your right arm from the ground, straighten it and point it straight ahead, hold it for 10 seconds, return to the starting position.
4. Do move 3. with you left arm.
5. Now lift your right leg from the ground, hold it straight for 10 seconds and return to the starting position.
6. Repeat move 5 with your left leg and return to the starting position.
7. Now lift right arm and left leg from ground and hold for 10 seconds before you return to starting position.
8. Repeat 7 with the left arm and right leg.
9. Take a one minute break and then repeat 1—8 but when you return to the starting position at the end of the second cycle hold the starting position for two minutes.
10. Your not done yet, sorry, turn on your back and support yourself on the elbows foreams and heels. Keep an straight body and apply move 2.
11. Now repeat step 3—8 while in position 10.
12. Flip to your right side and support yourself with the right forearm/elbow and the outside of the right foot. Apply move 2. and lift your left leg and left arm in the air, hold for about 20 seconds, turn on your left side and repeat. Now you are done!
Looks easy on paper but believe me after a 10km run…
Last edited by Rick Deckart; 01-27-2007 at 03:54 AM.