Driftwood #18: Health & Fitness

April 30, 2021

Strength-Training Workout #4: Core/Abs

So far, I’ve covered three of the four basic workouts pull, push, and squats — all of which should include working out your upper and lower body. In this Driftwood Issue, I will be going over the last workout: core/abs.

Building a strong core is all about keeping still, not doing hundreds of abdominal-curl repetitions. These two workouts will create the foundation of a solid core, teaching you to keep your hips supported and how to manage your posture.

Plank Lift:

1. Begin face-down on the floor, propped up on your forearms, knees and feet together.
2. With your elbows under your shoulders, lift your torso, legs, and hips in a straight line from head to heels.
3. Hold for 10 seconds. Raise your right leg a few inches, then hold for another 10 seconds.

Bicycle Crunch:

1. Lay flat on the floor with your lower back pressed to the ground.
2. Rest your hands behind your head without yanking your neck.
3. Bring one knee up to a 45-degree angle and keep the other straight.
4. You will then shift your legs back and forth as if peddling a bike, alternately extending one knee while lifting the other.
5. As you do, touch your left elbow to your right knee and your right elbow to your left knee.
6. Complete 10 to 25 reps on each side, keeping your movements deliberate and steady.

Here is a YouTube video for Plank Lifts.

Here is a YouTube video for a Bicycle Crunch.