Exeter Waterpolo Core Workout

The second of our home workout series is here! Exeter Water polo team are renown for having great core body strength and endurance so with that in mind this workout will focus on developing and maintaining our core.

Remember to take some photos and videos during your workout for us to share and inspire others!

The workout

Complete 3 circuits of this workout with a rest in between.

ExerciseReps
Situps – Hands Behind Head10 Reps
Plank With ReachAlternate for 10 reps on each side
Lateral Crawl30 Seconds
Bicycle Crunch10 Reps on each side
Plank With Leg Lifts10 lifts with each leg
Bodysaws10 Reps
Deadbugs10 Reps on each side

Situps – Hands Behind Head

How to:

  • Lie on the ground on your back.
  • You can use weights over your feet to anchor them to the ground or have a family member help you.
  • Keep your knees bent and plant your feet on the ground.
  • Put your hands behind your head.
  • Breathe out, brace your abs and sit up.
  • Then, relax and lower yourself back down.

Plank With Reach

How to:

  • Start in a plank position with your forearms on the ground.
  • Dig your toes in and lift your body into the air so it forms a straight line from your shoulders to your ankles.
  • Now that you’re in the plank position, slowly reach your right arm forward.
  • Extend it all the way out, slowly pull it back and put it down on the ground.
  • Then, switch arms. Do your best to avoid rocking side-to-side.

Lateral Crawl

How to:

  • Start on the ground on all-fours with your back flat and knees off the ground.
  • Take a step to the right with your right foot.
  • At the same time, lift your left hand and place it next to your right.
  • Then, bring the left foot into the right foot and step the right hand out to the right.
  • Make sure you have enough room to do this 5 times one way and 5 times the other.

Bicycle Crunch

How to:

  • Start on your back with your lower back pressed into the ground.
  • Lift your legs into the air and bend them at 90 degrees.
  • Put your hands behind your head.
  • Twist to the right and touch your right elbow to your left knee.
  • At the same time, reach your left leg out straight.
  • Then, slowly turn the other direction and touch your right elbow to your left knee.

Plank With Leg Lifts

How to:

  • Start in a plank position with your forearms and toes on the ground.
  • Lift your body so you form a straight line from your shoulders to your ankles.
  • Keeping your body centered and without turning your hips, lift your legs one at a time then put them back down.
  • Move slowly and with control.

Bodysaws

How to:

  • Take your carpet sliders or dish towel and put them under your feet.
  • Both feet should be able to slide.
  • Get into a front plank position with your forearms on the ground.
  • Staying in the plank position, slowly slide back while keeping your legs straight and hips even.
  • Slide back a few inches, then pull yourself forward until you’re back in the plank position, then repeat.

Deadbugs

How to:

  • Lie on your back with your legs in the air and knees bent at 90 degrees.
  • Your arms should be pointed straight up toward the ceiling.
  • Inhale and extend opposite limbs down toward the ground.
  • Keep your lower back pressed flat against the ground as you move.
  • Once your arm and leg are straightened you’ve reached the bottom of the movement.
  • Lift them back to the starting position and switch to the other side.

Credit must go to Under Armour’s MyFitnessPal Blog in which this workout was inspired.

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