This is a cool lil’ exercise for core that is designed to hit all of the abdominal muscles at once. The resistance caused by the band will engage transverse abdominis (inner core), the sit-up rectus abdominis (six pack) and the twisting obliques.
Main Muscles: Abdominals, Obliques
Key Points:
– Keep your chest high and core tight
– Sit in a Z position with your knees bent and heels on the floor
– Extend your arms in front of your chest and lock your elbows while holding the handle with both hands
– Drive your lower back into the floor when exploding upwards
– Twist your torso so that your hands draw a quarter circle around you from 12 o’clock to 3 o’clock and then 12 o’clock to 9 o’clock when working the other side
– Train both sides evenly
This is an intermediate level exercise that is great for core stability. The example in the video is done with a kettle bell, but realistically you can also use a dumbbell, powerbag, or something similar.
Main Muscles: Core
Key Points:
– Keep your back straight, hips up and core tight throughout the set
– Begin with the KB on the outside of your left shoulder
– Reach across your chest with the right arm and pull the KB across your body to the outside of your right shoulder
– Use your hands and feet to walk sideways until the KB is once again outside of your left shoulder and repeat
The climbing plank is an intermediate level exercise for core. You will require some basic chest and shoulder strength, but once you are up to an intermediate level, climbing is a great way to advance the movement.
Main Muscles: Rectus Abdominis, Transverse Abdominis
Key Points:
– Keep your back straight & core tight
– Make sure that your hips don’t sink too low or rise too high – your body should be as straight as a board
– Begin with your elbows underneath your chest and push yourself up onto your hands one at a time and repeat
This one legged wood chop is designed to engage the deep muscles in your core and in/around the spine. Focus on balance and use a slow, controlled movement.
Main Muscles: Obliques & Inner Core
Key Points:
– Attach the resistance band to a stable apparatus such as a squat rack or cable machine
– Keep your core tight and chest high
– Stand on the leg that is closest to the post where the band is attached
– Extend your arms and lock your elbows with hands in front of your solar plexus
– Keep your head straight while twisting your body
– Draw a quarter circle around your body with your hands when twisting from 12 o’clock to 3 o’clock and then 12 o’clock to 9 o’clock on the opposite side
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