The sport of tennis requires a strong torso; therefore, abdominal training well help improve your game. Because of the twisting motion involved in a tennis swing, training your abs for tennis should always include exercises for your internal and external oblique muscles that run along your sides. Do not neglect training of your rectus abdominis muscles that run along the front of your torso from your ribs to your hips. Finally, because you should always train opposing muscle groups, include at least one exercise to strengthen your back muscles.
Stability Ball Crunch
A stability ball crunch is an effective way to train your rectus abdominis muscles. Lie on top of the stability ball with your lower back resting on the ball, and your head and shoulders off the ball. Your feet should be firmly on the ground about shoulder-width apart. Place your hands behind your head, keeping your elbows back. Crunch your head and shoulders up while using your core muscles to balance on the ball. Perform three sets of 12 crunches.
Bicycle Crunch
One of the best ways to train your oblique muscles is with a bicycle crunch. Lie flat on your back with your hands behind your head and your feet off the ground. Start with your legs at a 90-degree angle with your knees directly over your hips. Lift your head and shoulders off the ground, keeping your lower back pressed into the ground. Slowly twist your right shoulder toward your left knee as you pull that knee in and extend your right leg out straight at the same time. Your extended leg should be about six to eight inches off the ground. Switch sides by slowly twisting the opposite way. This is one repetition. Complete two sets of 12 repetitions.
Side Plank
Since you use your obliques so much in tennis, include one more exercise for them. A side plank position can be difficult to execute, and since using proper form is key, start this exercise in small increments. Initially hold the position for only 15 seconds, working up to holding it for 60 seconds. Lie on one side with your legs stacked. Place your forearm on the ground with your elbow directly under your shoulder. Press up to balance on your forearm and your lower foot, keeping your body straight from head to heel. Do not allow your hips to sag down. Your top arm can rest on your body or be lifted straight up in the air. Make sure to train the other side as well.
Bird-dog
Finish up your workout with one exercise to target your back muscles. Kneel on all fours with your hands directly under your shoulders and your knees directly under your hips. Pull your abdominal muscles in toward your spine to flatten your back. Keep your eyes focused on the ground beneath you. Lift one straight arm and your opposite straight leg up to the height of your body. Perform this lift slowly and in a controlled manner. Return both limbs to the starting position and repeat on the other side. Perform eight slow repetitions.
References
- The Stretching Institute: Tennis Stretches and Flexibility Exercises
- American Council on Exercise: American Council on Exercise (ACE)-sponsored Study Reveals Best and Worst Abdominal Exercises
- American Council on Exercise: Stability Ball Situps/Crunches
- American Council on Exercise: Supine Bicycle Crunches
- American Council on Exercise: Side Plank with Straight Leg
- American Council on Exercise: Bird-dog
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