Having a strong core is essential to mastering your tumbling, jump and stunting skills. Here are various exercises you can do to help strengthen your core:
Side Plank
The side plank can be done in 2 positions: Beginner (with 1 leg bent) and Intermediate (both legs straight)
Execution:
- (1) Start laying on your side and put your weight on that elbow and forearm.
- Place your other hand on your hip.
- Bend your bottom leg while fully extending your other.
- (2) Lift your hips off the ground. The weight should be in the forearm and elbow.
- The bent leg should not be supporting the bulk of the weight. The bent leg is for stabilization.
- ( 3 – 4 ) The intermediate version of this exercise is with both legs extended.
Frequency:
- Hold for 10 seconds and repeat on the other side.
Tips:
- Keep your back and legs straight.
- Remember, this is about using your core to hold you up so squeeze your core to maintain the position.
- Do not let your side drop, you should be in a straight line during the entire exercise.
Side Plank Variation
This plank variation can also be done for beginners and intermediate athletes:
Execution:
- (1 – 2 ) Begin by laying on your side with one leg bent and the other straight. Lift up into the side plank and extend your upper arm.
- ( 3 – 4 ) For the intermediate position, extend both legs straight and extend both arms.
Frequency:
- Hold for 10 seconds and repeat the position on the other side.
Tips:
- Keep your back and legs straight.
- Remember, this is about using your core to hold you up so squeeze your core to maintain the position.
- Do not let your side drop, you should be in a straight line during the entire exercise.
Side Plank “V” Variation
This is an intermediate exercise.
Execution:
- Begin in a side plank position. Remember to bear weight on your elbow and forearm.
- Keep both legs straight and use your core to stabilize yourself.
- Once you are stabilized extend your top arm into the air.
- At the same time lift your left leg into the air. Remember to keep your knee facing the front and point your toe.
Frequency:
- Hold for 10 seconds and repeat the exercise on your other side.
- As core strength increases you may hold for 30-60 seconds.
Tips:
- Keep your back, legs and arm straight.
- Do not let your side drop, you should be in a straight line during the entire exercise.
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