Having someone punch you in the stomach while you do crunches isn't core training, it's nonsense. Train the core the right way with the Superman Slide-Out:
This exercise targets your anterior abdominals (rectus abdominis). This includes those hard to get "lower abs" that everyone asks how to get. The Superman Slide-Out is a key exercise for core function and low back protection.
Start in a kneeling position with your chest over your hands and bring your hips forward. Squeeze your glutes and keep your chin tucked in a double chin position. Keep your core engaged to help you avoid allowing your low back to go into an arched position. Fight to press your chest away from the floor throughout the motion. Let the arms go out in a slight Y direction, but not too far out. Challenge yourself to go slow on the way down.
HOW TO USE:
Use this as a warm-up exercise, as a pair to a more grip dominant exercise, or as a part of a core focus workout. Shoot for 2-4 sets of 8-20 repetitions.
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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
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