What kind of core training should I do in order to improve my back tucks?

Advertisement
Advertisement
In order to perform a back tuck, you have to have adequate levels of power in your core to get your body up and over and extend the amount of time you are in the air. It will be important to develop high levels of power through your core to improve your back tucks. However, for your core to be powerful it also needs to be stable and strong. Without a stable and strong core, you will not be able to generate force quickly, which is necessary for the demands of this sport. To begin, work on creating a stable core. An example of a core stabilization exercise is a plank.&nbsp; When performing this exercise, lay down on your stomach on the ground.&nbsp; Next, prop yourself on your forearms, flex your feet, and slowly lift your body off the ground until you are hovering over the floor on your toes and forearms- keep your abs engaged.&nbsp; Perform 1-3 sets of 12-25 repetitions. Once you have developed ample amounts of stability, you can progress to exercises that improve strength in the core. Strength exercises for the core involve more movement in the spine.&nbsp; An example of this type of exercise is a crunch on the ball, which is very similar to a crunch on the floor, except the small of your back is on the ball and your feet are on the floor. Keep your abdominals tight and flex your spine so the bottom of your ribs are rolling towards your pelvis. Hold this position for 1-2 seconds and then extend your back on the&nbsp; ball and repeat. To increase the challenge of the exercise, hold on to a dumbbell across your chest for added resistance. Perform 2-3 sets of 10-12 repetitions. Once you have ample amounts of stability and strength, you can then move forward in your training and begin doing more powerful exercises for the core that are explosive in nature and teach you how to produce the most amount of force in the least amount of time. An example of an exercise for this is termed a ball medicine ball pullover throw. For this exercise, you lie on your back on a stability ball and explosively crunch forward as fast as you can control, throwing a medicine ball from over your head toward a partner or wall.&nbsp; Perform 2-3 sets of 8-10 repetitions. <br />

Continue Learning about Types Of Exercise Programs

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.