Here's an exercise routine for your core that was inspired by watching Chelsea F.C. practice at Qwest Field in Seattle the evening before their friendly against the Seattle Sounders in 2009. I call it Chelsea Core. During the Chelsea practice, several of the soccer players were led through a similar routine by a Chelsea fitness coach. I do the routine in about 12 minutes.
The key characteristic of this routine, as I see it, are the brackets on either side of it that help build pillar strength: The routine opens with a front plank, side planks, and bird dog. The routine closes by repeating those three exercises in reverse order: bird dog, side planks, and finally front plank again.
Although I frequently change the exercises in the middle of the routine, I always begin and end the routine with the same series. And regardless of the exercises that you place in the middle, you must repeat them: The second half of the routine repeats the exercises of the first half in reverse order. Here's an example:
When you get to the final plank -- the exercise you started with -- can you still hold it with proper form for at least a minute?
First Published: May 5, 2010. Last Updated: May 5, 2010.Top