One exercise we all see people doing at the gym constantly is the crunch. There are many variations of the crunch on the floor, stability ball, bosu...they all are working primarily the rectus abdominis and the obliques. But what about the muscles surrounding your ribs and back? The obliques are in this category as well as the spinal erector muscles. These muscles are equally as important to work because of the stability they provide all working together for your core.
Here are 5 core moves to add to your workout that you might be missing:
1) Side Planks with a Twist: Start on your elbow in a normal side plank position, you can use a weight in one hand, but you might want to start without a weight just to make sure you're comfortable with the range of motion. Rotate down with the arm under the body and then back up to your starting position. Keep hips up so the body stays in alignment. Do 3 sets of 10-15 reps on each side.
2) V-Hold Figure 8 with a Medicine Ball:Start on your tailbone with legs bent (you can straighten them for an advanced move), chest stays lifted, rotate to each side forming a figure 8. Do 8-12 figure 8s total.
3) Weighted Side Bends: Start with your feet shoulder width apart, one weight with arm extended above you and one arm straight down to your side. Slowly side bend down a few inches and then come back up to your starting position. Use your obliques on the opposite side to help you pull back up. Do 3 sets of 8-15 repetitions on each side. Tip: Start without a weight to make sure the range of motion is comfortable.
4) Planks with a Reach: Start in a normal plank position onyour elbows. Reach and extend your arm forward alternating sides. Do 20-30 reps total.
5) Lower Abdominal Tilt on the Foam Roller:What's terrificabout using the foam roller is that it keeps your spine in alignment. Lay flat on the foam roller with legs up, tilt your hips slightly toward you flattening the lower back onto the roller. Remember to keep a small range of motion. Do 10-20 reps.
One of the top fitness trainers in Chicago for ten-plus years. With eight years of personal training and management experience at one of the Gold Coast’s most exclusive clubs, Stephanie started her own business in 2004. She moved to the city in 1993 to attend DePaul University on a tennis scholarship and graduated in 1997 with degrees in Fitness Management and Athletic Training. During her years at DePaul, she was on the Great Midwest All Conference Team, DePaul Athletic Board, Conference USA Student-Athlete Advisory Committee and Captain of the Women’s Tennis Team for two years.
Starting at a young age playing competitive tennis, health and fitness have always played a significant role in Stephanie’s life. Her goal with each client is to provide guidance to a healthy and active lifestyle... and when they are committed to feeling fit and staying fit, she knows she's acheived success.
Stephanie has worked with both professional athletes and the general public, focusing on such things as: sports-specific training, sports rehabilitation, Muscle Activation Techniques, bridal fitness, pre/post partum training, weight loss, marathon training, scoliosis and arthritis.
Ski Slide (or side shuffles) for 45 sec. to 1 min. Plank Ups on slide board or climbers (10-20 reps) Front Raise with yellow or green band (12-15 reps) Reverse Fly prone on stability ball (12-15 reps)
Forward Walking Lunge with 1 Arm Shoulder Press (30 reps total/15 each side) Low to Hi Cable Rotation (12 reps each side) Lower Abdominal Twists (15-20 reps each side) Overhead Rope Tricep Extensions on Stability Ball (12-15 reps) Tricep Pushdowns w/ Bar (12-15 reps)
Push Ups on Bosu (10-15 reps) Reverse Crunches on Ground (15-25 reps) Medicine Ball Stretch Back Crunches on Stability Ball (15-25 reps) Side Plank Holds (20-45 sec. each side)
Repeat each circuit 3 times
Alternating Arm Cable Chest Press (30 reps total) Oblique Crunches on Bosu (20-30 reps) Reverse Lunge/One Arm Shoulder Press Balance (12-15 reps each side) Jump Rope (1 min) Reverse Grip Lat Pulldown (12-15 reps) Seated Leg Curl (12-15 reps) Single Arm Bent Over Row on 1 leg (12 reps each side) Seated Adductor Machine (12-15 reps) Bicycle Abs with Upper Body Twist (20-30 reps) Prone Glute Extensions on Ball or floor (15 reps each side)
Repeat 3 times
Single Leg Squat Shoulder Press (12-15 reps each side) V-ups (15-20 reps) Side Walks w/ Circle Band (15 walks each side) Rope or Wide Grip Cable Row (12-15 reps) Step Ups (45-60 secs.) Side Planks w/ Hip Lift (12-15 each side) Incline Dumbell Chest Press (12-15 reps) Alternating Forward/Side Lunges (8-10 reps each side) Lower Abs Scissors (20-30 reps) Single Arm Rope Tricep Extension (12-15 reps each side) Cable Bicep Curls with Bar (12-15 reps) Squat or Box Jumps (12 reps)
Repeat 3 times
Alternating Cable Chest Press (12-15 reps) Bent Over Dumbell Row (12-15 reps) Plie Squats (15 reps) Decline Crunches on the Bosu (20-25 reps) One Arm Lateral Raise on One Leg (or balance on 1/2 foam, 12 reps) Lunge Jumps (16 reps) Side Bends on Ball or machine (15 reps each side) Lat Pulldown on Ball (12-15 reps) Dumbell Tricep Kickbacks (12-15 reps) Lateral Jumps touching cones or ground (20 reps) Bicep Curl with One Arm Hold (12 reps each side)
Repeat 3 times
Single Arm Chest Press on the Ball (10-15 reps) Alternating Oblique Crunches on Ball (20-30 reps) Single Leg Squats touching ground (10-15 reps each side) Pull-ups (10-15 reps) Cable Low Row (10-15 reps) Jump Rope (1 minute) Alternating Reverse Lunges w/ Bicep Curl (20-30 reps) Push-ups (12-15 reps) Prone Leg Curl (10-15 reps) Single Leg Press (10-15 reps)
The addition of one of the better ab workout machines goes from being a nice thought to a smart idea. Equipment ranges from pretty high-tech to even low-tech, simple devices, but the best abdominal exercise machines all pack a punch.ReplyDelete