Impersonal Trainers

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Archive for Abs/Core Other – 21 Exercises

Cobra on Floor

1. Start by lying on your stomach with your arms at your sides.

2. Slowly raise your shoulders up off the ground by contracting your low back.

3. Return to the starting position and repeat.


Alternating Toe Touch

1. Lie back onto floor or bench with feet up into the air.

2. Head should be in a neutral position with a space between chin and chest.

3. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.

4. Extend one arm and reach for the opposite foot.

5. Return to start position and repeat with other hand.

6. Remember to keep head and back in a neutral position; hyperextension or flexion may cause injury.

7. To increase resistance, hold medicine ball in hands; to decrease resistance, position hand closer towards body.

Parallel Bar Oblique Knee Raises

1. Step up onto apparatus and place forearms into pads.

2. Grasp handles and stabilize shoulders by depressing shoulders down.

3. Slowly lift your knees up to one side as high as you can.

4. Do this by curling your mid-section from the bottom up, not simply by lifting your knees.

5. Squeeze your lower abs and obliques at the top of the movement for a one-count.

6. Slowly lower and repeat on the opposite side.

7. Remember to have your abs do the work in a slow and controlled fashion.

Seated Oblique Crunches on Bowflex or Similar Weight-Lifting Machine

1. Cross one arm over the opposite shoulder, grasp a hand grip, and rest the hand on your shoulder or chest, palm facing down.

2. Lower back can start out flat or in a normal arch, knees and hips are bent and feet should be flat on the floor.

3. Tighten your abs on the side with the active arm, focusing on the side of your ribs to the front of your pelvis on that side.

4. Slowly move diagonally, rotating torso away from the side holding the hand grip, ribs turned toward the front of your pelvis.

5. Crunch as deeply as you can, keeping lower back on bench.

6. Slowly reverse to the start position without resting and repeat.

Standing Wood Chop with Dumbbell, Kettlebell, Band, or Cable

1. Stand with your feet shoulder width apart, toes turned out slightly, and your knees in line with your feet.

2. Your back should be flat and your thighs at about a 45 degree angle to the floor.

3. Dumbbell – Hold a dumbbell with both hands (right hand positioned above left hand) on the outside of your right thigh.

4. Kettlebell – Hold a kettlebell with both hands on the outside of your right thigh.

5. Band and Cable – Hold a band or a cable with both hands (left hand positioned over top of right hand) outside of the top of your left shoulder.

6. You will be twisting your torso diagonally across your body (from lower right to upper left for dumbbell and kettlebell, and from upper left to lower right for band or cable) when you begin this movement.

7. Dumbbell or Kettlebell – Lift the dumbbell or kettlebell up and across your body with straight arms. At the same time, straighten your legs and turn your torso.

8. Band or Cable – Pull the band or cable down and across your body with straight arms. At the same time, bend your knees and bring your upper body down, twisting to the right.

9. Keep your core muscles engaged at all times, using them to control the movement.

10. Rise up onto your toes as you twist.

11. Return to the start position and repeat.

12. Switch sides to complete this exercise.

Side Plank Crunches

1. Place forearm right under shoulder and start in side bridge position with “stacked” feet, top arm up, and fingertips on ear.

2. While keeping hips up in bridge position, twist top elbow down and touch floor as you “crunch” core muscles.

3. Return to full starting position then repeat all repetitions on one side before changing positions.

Straight Leg Hip Thrusts

1. Lie on your back with your legs bent 90 degrees at the hip.

2. Slowly lift your hips off the floor and towards the ceiling.

3. Lower your hips to the floor and repeat for the prescribed number of repetitions.