Training the core is critical for Olympic snowboarders. They never know when they’ll hit a bump that could potentially end their run. Core strength allows the athlete to keep their balance on rough terrain and perform amazing aerial acrobats at death defying heights. A strong core also supports the body in different postures that are common in a snowboarder’s routine whether it be on the pipe or during a down hill event.
Try out this Body Bar ab workout so you too can go flying through the air with ease. This can be performed as a circuit (2-3 times).
1. Body Bar Abdominal Curl – 15 Reps
Lie down on the floor and bend your knees so both feet are on the floor. Cross your arms across your chest and cradle the bar. Lift the shoulder blades off the floor and move the ribs closer to the hips. Hold for 3 seconds & return to the starting position.
2. Body Bar Oblique Twist – 8 reps each side
Lie down on the floor and bend your knees so both feet are on the floor. Cross your arms across your chest and cradle the bar. Lift the shoulder blades off the floor and bring the right shoulder up and towards the left inner thigh. The opposite end of the bar will move towards the floor. Return to the starting position.
3. Body Bar Bridge – 15 reps
Lie face up on the floor with your knees bent and feet flat. Place the Body Bar across your hips, palms down to hold the bar. Then, with your torso rigid, squeeze your glutes and raise your hips so your body forms a straight line. Hold for 3 seconds.
4. Body Bar Superman – 15 reps
Part of building a strong core also requires building a strong lower back. The Superman is also a great stretch for the abs. Lay face down with the Body Bar out front, grasping the bar with palms facing down. Activate your glutes and shoulders to bring your legs and arms off the ground, toes pointed. Hold for 3 seconds and return to starting position.
Finish up the circuit with a body weight exercise sure to fire up your entire body. Assume a pushup position, but place your forearms on the floor so that your elbows are directly under your shoulders. Now brace your core tightly—as if you were about to be punched in the gut. Don’t let your hips sag or shoot up. Hold for 30 to 60 seconds.
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