The Crunch/Pushup Combination is one of the only workouts on the planet that allows you to work your core while also fully engaging your pectoral and tricep muscles at the same time.
HOW TO DO IT
1. Start by placing Coreboard directly under your shins, walk your hands out extending your legs into a "High Plank"" position.2. With hips lifted off the floor and your shoulders in line with your wrists, begin to bend your arms and lower your body into a standard "pushup motion".3. As you re-extend your arms and lift the body from the push up, "crunch" your knees to your chest. 4. Repeat 10 times for 3 Sets.
This simple exercise is one of the staples of working out with Coreboard. Start with Coreboard under your shins and get into a ""Low Plank"" position- on your forearms with your shoulders in line with your wrists and legs extended behind you. Slowly begin to bring your knees in towards your chest or to your comfort level, pause for 1 beat, then slowly extend the legs back to starting position. Repeat 10 times for 3 sets of 10.
Similar to the Low Plank Crunch, this variation starts in a High Plank Position with Coreboard placed firmly under your shins. Begin by bringing your knees in towards your chest, then re-extend your legs behind you. To super charge this exercise, keep pushing the roller away from your hands after your crunch, while keeping your arms extended, the body off the ground and in one line. Since you are on your Hands instead of forearms, you will be able to roll back even further, deepening your plank and challenging your Lower Ab activation. PRO TIP: Look through your body and make sure to keep Coreboard perfectly level for the entire set. Do 3 Sets of 10 with nom ore than 15 Second Breaks in between.
The Kneeling Crunch is one of the many Corebuilding exercises you can do with Coreboard under your forearms instead of under your shins. To begin, come into a kneeling position and put Coreboard under your forearms, using the handles for hand support. Untuck your toes and place the tops of your feet onto the floor, pressing the feet down as if you are pushing the ground away. Slowly begin to roll forward until you are just out of your comfort level and then return to starting position. With repetition and proper stretching, you will be able to extend further and further each week. Do 3 Sets of 10.
The Standard Sideplank Crunch is one of our favorite movements that really targets the Obliques, as well as All Abdominals and Shoulders. Begin with your left forearm on a padded surface and left foot on the Coreboard, When stable, stack your right foot on top of your left foot and raise your hips into a side plank. Start to bring your knees into your chest in a crunch movement, keeping the board as level as possible on each repetition. Do 8 on the Left side, then 8 on the right side. Repeat for 3 Sets, with no more than 15 seconds of rest inbetween full sets.
Perhaps one of the simplest and lowest impact movements you can do, the Super Plank will fire and activate your core like no other workout. The goal here is to concentrate on keeping your core engaged during the entirety of the workout. Start with Coreboard under your shins and get into a "Low Plank" position. With your forearms grounded, begin to push away from your hands, keeping your body off the ground and in one line, then return to the starting position. Try to do a 15 reps evenly over 30 seconds for 3 sets. This means 1 second to extend and hold, and 1 second on the retraction and hold. Do 3 Sets.
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