The Core of your body which is the abdominal region, lower back,and groin area(hips) is the base of all of your strength. Doing Sit-ups, crunches, push ups, bridges, laying leg tucks, will all help your athletic ability. Do combinations of three excercises 3 sets of how ever many reps. Your total count should be 225 for the first week. For Advanced atheltes add 25 to 50 reps on all excercises. Remember to stretch before and after. Doing Push-ups will help increase you upper body as well as your core.
Week 1
3x25 on all excercises
Week 2
3x25 on all excercises
Week 3
3x25 on all excercises (add weight or a straight bar for sit ups, add twisting motion, this will help your obliques and body control)
Week 4
3x50 on all excercises
Week 5
3x50 on all excercises
Week 6
4x75 on all excercises
After week six each week add 25 reps to each set or push yourself until you max.
