Why are Stomach and Back Muscles important?
It is important to train back and stomach muscles. Muscles in the back help maintain proper posture. Due to evolution we use our back muscles much more than we used to. Just walking and standing puts pressure on our backs. Prolonged sitting also weakens back muscles.
Instead of solely making a workout for the back, stomach muscles are included. It is important to train both stomach and back in order to support the entire torso. Exercising the core improves balance and stability. It increases functional strength and reduces back pain/problems.
Back pain is very common and according to a survey in 2000 in the UK more than half of all adults have back pain for over 24 hours, at least ones in their lives. This also affected the number of sick days taken in 2003-2004(5 mil. just for back pain). Back pain is also the number 2 reason for longterm sickness (after flues and colds). However, back pain is just as common in adolescents. Often back pain doesn’t have a simple cure. This is why it is important to build up and maintain a strong core.
The objective of the lesson is to show the class how to train their core. Students should feel challenged, but able to do the workout. This workout takes 25 minutes (12 minutes without warm up and cool down) and should encourage students to work on their fitness by doing this workout or a similar one at least once a week.
For this workout students will need
No weights will be used. Students will use their own body weights in order to reduce the risk of injury and will concentrate on doing the exercise properly.
Warming up reduces the risk of injury that comes from exercise. It assists the circulatory system in pumping oxygen-rich blood to the muscles being used, making muscles more pliable. Warm muscles are also more able to absorb shock and impact. Warming up improves coordination and reaction times. The heart is prepared for an increase in activity, which prevents rapid increase in blood pressure.
The warm up for this workout combines dance and aerobics. This will be a fun way to get the class’ heart rate up and warm up the body.
|Exercise |Repetitions | |Sit-ups (to knee, R/L) |20 | |Crunches(C) with Pulses(P) |10C, 5P, 10C, 5P | |Eagle Crunches |20 | |Reverse Crunches |20 | |Hip Lifts |20 | |Hip Lifts with Leg Lifts (R, L) |15 | |Modified Side Plank with Leg Lifts (R, L) |20 | |Side Plank Dips (R, L) |20 | |Plank |60 sec. | |3 Legged Dog |20 |
Sit-ups (to knee, R/L)
1) Lie on back and pull knees to bum (sit-up position)
Angle left leg so that the ankle is right knee
Place hands behind head
Bring right elbow to left knee, twisting torso to left and raising upper body.
Repeat and switch sides(left elbow to right knee)
Extension: Adjust knee further away from the body, so that there is a longer way to the knee. Another way to make this exercise more challenging is to start with the both legs on the ground then pull the knee and upper body to the chest. Repeat.
Explanation: This exercise works the upper and side obliques. By adding rotation to a normal sit-up more...