DB Z-Press
Swim Kicks
WHAT ARE SWIM KICKS?
Swim kicks is a beginners level abdominal exercise that targets rectus and transverse abdominis.
WHO SHOULD USE THIS EXERCISE?
if you are just starting out in training then swim kicks are a great way to build some foundation core strength. More advance gym goers would benefit more by incorporating the movement into circuits.
KEY POINTS
- Put one hand on top of the other and place them underneath your lower back, so that there is no space between your lower back and the floor
- Point your toes and lock your knees
- Your kicks should go no higher than 60° from the floor
- Keep your abs engaged throughout the entire set
Sit-in-the-Band Z Press
Starfish Plank – Core Balance
Improve your core balance with Starfish Planks by watching the video at the far bottom. As you will see, this is not an exercise that you would often see used in the gym, or given by instructors, but I love it!
WHO SHOULD USE THIS EXERCISE AND WHEN?
Intermediate – advanced gym rats should look at attempting this one. If the normal style and side planks are fairly easy for you already, then, by all means, move on to this one.
Use starfish planks in circuits along with other exercises that focus on building core balance for maximum results. Here are a couple to help get you started:
Bottoms Up Core Press: https://immortal-training.com/bottoms-up-core-press/
Isometric V Sit-Ups: https://immortal-training.com/isometric-v-sit-up/
WHAT ARE THE MAIN MUSCLES INVOLVED?
- Transverse Abdominis
- Rectus Abdominis
- Obliques
KEY POINTS
- Begin in a plank position on your hands (advanced), or on your elbows (beginners)
- Make sure that your core is braced, keeping your navel drawn in towards your spine throughout
- Shift on to a side plank position whilst balancing on one hand/elbow, with the opposite arm and leg raised
- Balance yourself for a second, or two, and then shift on to the other side
Overhead Sit-Up with Resistance Band – Core Exercises
This is one of the more advanced core exercises for building explosive strength. If you’re capable, but are not doing overhead sit-ups on a regular basis for some reason then you are missing out on some big gains!
WHO SHOULD USE THIS EXERCISE?
Recommended for intermediate to advanced gym goers. It might be a good idea to start with Single Arm Overhead KB Sit-ups if you have not yet built up enough strength to use band with both arms: https://immortal-training.com/single-arm-overhead-kb-sit-up/
WHICH MUSCLES DOES THIS EXERCISE TARGET?
- Rectus Abdominis
- Transverse Abdominis
WHAT ARE THE KEY POINTS?
- Attach the band to a stable apparatus
- Lay flat on your back, knees bent, with your feet on the floor
- Hold the band with both hands, extend your arms towards the ceiling and keep the elbows locked
- Explode upwards whilst driving your lower back into the ground
- Your arms should be above your head when you are completely sat up
- Lower yourself back down slowly and repeat
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