It’s no secret that a strong core is the key to increasing explosive power and reducing back pain. But you may be shocked to learn that there’s more to your core than just abdominal muscles, and that doing endless situps won’t do the trick.
Too many law enforcement professionals and military operators neglect the critical “midsection” muscles — glutes, lower back, hips, and obliques.
Another costly mistake is to train your trunk in just one plane of motion, bending forward and backward (like in a situp), while skipping the other two planes of motion (bending side-to-side and rotating).
20-MINUTE TACTICAL CORE CONDITIONING
Do the workout below to build powerful core muscles. Side benefit: A strong midsection shields you from nagging backache. Remember not to go past technical failure. In other words, when your form starts to break down the set is over.
Directions : Perform 1A, 1B, 1C, 1D for 2 minutes each. Rest 15 seconds between exercises. This is one set. Rest 30 seconds at the end of the set. Repeat for two total sets. Do this workout twice per week.
Lie face down with your arms out to the sides. Lift your left leg and twist at your waist until your left foot reaches across your body toward your right hand. Return to the start and repeat on the other side, alternating from left to right.
1B. Side Plank
Lie on your right side with your knees straight. Prop your upper body up on your right elbow and forearm. Position your elbow under your shoulder. Brace your core like you are about to get punched in the gut. Raise your hips until your body forms a straight line from your shoulders to your ankles. Keep your head in line with your body. Hold this position for one minute. Repeat on the opposite side.
1C. Windshield Wiper
Lie on your back, lift your feet off the ground, and hold your hips at 90-degree angles. Bend your knees slightly. With your arms out to the sides for stabilization, rotate your thighs to the right until your outer thigh nearly touches the ground. Use a smaller range of motion if you have back pain. Keep your knees together the entire time. Repeat by rotating them back to the other side.
Get into a pushup position. Bring your left foot forward, place it next to your left hand, and lower your hips for one second. Return to the start, and repeat with your right leg.
Tactical Bodyweight Workouts is based on the teachings of tactical strength and conditioning coach, Joseph Arangio, MS, CSCS.