The Silver Fern

Funnily enough we're focusing on core strenght for preseason training more than running endless miles up and down the field.  Here's what we did to kill ab's tonight (all three parts, upper, lower and obliques (the sides)).<br />
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First lower ab's.  The good old leg raise, just lie on your back, raise your feet about 6 inches off the deck and hole them for 30 seconds, three sets will do.<br />
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Second exercise for the upper abs, called many things, but in the army we called them 'V Situps'.  Point your toes at the sky at about a 60 degree angle from the ground, then try to touch your toes with your hands, just get a rhythm going, again 3 sets for 30 seconds each.<br />
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Third exercise for obliques, lying on your back, knees up, feet on the ground, simply touch your ankles with your hand, basically side to side, three sets for 30 seconds (trust me, after the first two this hurts).<br />
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To finish up we did 'bridging", which is basically holding the press-up position (but on your elbows) for about 20 to 30 seconds, the aim is to tense your trunk and keep your body rigid, a couple of sets will do that one.<br />
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The last exercise was bridging, but on your side, rest all you upper body on one elbow, feet on the ground and try and keep your trunk straight, two sets for 15 to twenty seconds each, on both sides.<br />
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It may be hard to visualise these but if you get the jist it's well worth giving it a go, I know I'm going to be bloody sore tomorrow, but the pain was made less be having a pretty hot chick (trainer) taking the guys through our fitness tonight!<br />
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cheers