Getting a Hard Core Core - Week 3


My approach to working the upper abdominals always incorporates the lower abdominals as well. Week three is called the slow crunch ' the slower you move the better. When you use momentum to move the body you are not effectively working the core.

Over the last two weeks the exercises have worked the tranverse abdominus (TVA) and the obliques. This week we will focus mostly on the upper abdominals with slight attention to the TVA muscles. You will need a bath towel and a soft surface to protect your spine. Pay close attention to the breathing, exhaling on the exertion.
Slow Crunch ' Par / Birdie Level:

Slow Crunch

Place the towel between the adductors (inner thighs) and place the hands under the neck supporting the head. Squeeze the towel, press the navel towards the spine and low back into the floor.
Slow Crunch

Exhale as you lift the shoulders (yes, shoulders not the elbows) off the floor. Inhale as you lower the body slightly but do not bring the upper body all the way to the floor. Exhale and slowly lift the shoulders again.
Par Level: 15-20 repetitions. Birdie Level: 20-40 repetitions.
Slow Crunch with legs up ' Eagle Level:

Slow Crunch - Legs Up

Complete the slow crunch sequence at the Birdie level and add this exercise. Note: if you feel any discomfort in your back immediately return to the first series.
Continue to squeeze the towel and now lift the legs so they are at a 90 degree angle to your hips. Inhale, pressing the low back towards the floor and exhale as you lift the legs (think of the tailbone moving towards the ceiling) and the upper body at the same time. Repeat ten to twenty times.
Add week one, two and three together and you will begin to see tremendous strength building in the core. E-mail me and let me know how those hard core abs are progressing!
Katherine Roberts - Total FitnessCheck out Katherines new web site @

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    Editor's Note: Katherine Roberts, founder of Yoga for Golfers, has 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at