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How to do AB WHEEL Rollouts the Right Way (3 Tips!)

How to do AB WHEEL Rollouts the Right Way (3 Tips!)

by | Mar 20, 2023 | Blog, Core, Exercises, Functional Fitness

Want to work on that six pack and build a strong core? 

Then you need to include Ab Extensions or the Ab Wheel Roll Out exercise in your workout routine. 

Now if you’re thinking, “I don’t have an ab wheel, byeeee, I’ll share some great variations to use this move without that tool! Even one that requires no equipment at all!”

But first, this move is more advanced than we give it credit for. 

And all too often people include this move in hopes of targeting their abs only to end up with lower back aches and pains. 

That’s why in this video, I’ll show you how to correct these 3 common form mistakes and truly use this amazing move to target your abs while avoiding lower back aches and pains.

And bonus, I’ll share some great variations to include if you don’t have an ab wheel. 

Hey guys, it’s Cori from Redefining Strength where we help you train intentionally to get the best results as fast as possible!

When we include moves like the Ab Wheel Roll Out or Ab Extension, we want to make sure we fully benefit from this exercise.

If we don’t feel our abs working and only feel our lower backs, not only are we not building stronger abs but we are overloading our lower back which can ultimately result in injury. 

It’s important to make sure you aren’t making any form mistakes regardless of the tools you use to implement the Ab Extension into your routine.

But before we dive into the common form mistakes and how to fix them, let’s talk about why this exercise is so amazing and important to include in your routine. 

When performing the ab extension, you’ll reach your arms out overhead and move into an extended plank position off your knees. 

This extended position engages your abs as they work to prevent unwanted extension of your lower back.

However, this position can also lead to lower back overload if your anti-extension strength isn’t developed enough so it’s essential to build up that strength. 

The extended plank position is an effective way to target your rectus abdominis or lower abs while engaging your lats, pecs, and triceps in a pull-over movement. 

This is a great exercise that works on your core and upper body at the same time.

However there are common mistakes that can hinder your ability to engage your abs correctly. 

So, what are these mistakes and how can you avoid them?

The first mistake we make when doing the Ab Extension exercise is allowing our lower backs to arch.

This exercise is designed to strengthen your abs by preventing lower back extension.

If your lower back ends up arching, your abs aren’t working as effectively as they should. 

In other words, the move is doing the opposite of what you want it to do.

To fix this issue, focus on setting up with a posterior pelvic tilt and maintaining it throughout the movement.

When setting up, concentrate on tucking your hips under and up slightly towards your ribs. 

You should feel your lower back rounding as you tuck your ribs slightly down towards your pelvis. 

This movement engages not only your abs, but also your glute max.

Once you’re in the posterior pelvic tilt position, reach out overhead. 

You want to roll out only as far as you can while maintaining the posterior pelvic tilt.

This may mean starting with a shorter range of motion than you’re used to, but don’t let your ego get in the way. 

As you stay in control and maintain the tilt throughout the extension and pull back in, you can gradually increase the range of motion. 

However, don’t be afraid to reduce the range of motion if you need to in order to maintain proper core control while you build strength.

The second mistake people often make when doing the Ab Extension exercise is sitting their butt back first. 

This tends to happen because they don’t have the strength to pull back in and protect their back.

However, this ultimately takes the emphasis off of your abs and even upper body and instead places it on flexing and extending more at the knees and hips. 

While this may help avoid feeling it in your lower back, it isn’t benefiting your abs.

To fix this mistake, it’s important to focus on engaging your glutes with the posterior pelvic tilt as you set up. 

You can give that extra glute squeeze as you begin to roll the wheel back in from the fully extended position. 

That extra focus on the glute engagement as you pull to roll back in will help you avoid sitting back up and even better help you brace your core to protect your back.

It’s also key with this you focus on initiating that movement back in with your upper body instead of your lower body.

And just like with learning to engage using the posterior pelvic tilt, it may be helpful to limit the range of motion to start, even placing a wall in front of you to help you control the range of motion you can work through.

The third mistake that people often make when doing the Ab Extension exercise is not engaging their lats. 

Many people aren’t focused on what’s actually moving the wheel and instead mimic the movement without concentrating on the muscles that should be powering it. 

While the abs work to stabilize and prevent extension of the spine, it’s important not to forget about the lats that power the movement.

The Ab Extension exercise is essentially a plank with a pull-over, and just like the pull-over, you should feel your lats, triceps, and even pecs working. 

To ensure that you move as one unit after fully extending out to come back up into the plank position, focus on pushing down into the ground and pulling back on the wheel with your lats. 

This lat engagement creates tension through your thoracolumbar fascia into your glutes to support your core and helps activate your abs to avoid extension as you come back up.

If you want to execute this move like a pro, extending all the way out and coming back up in one fluid movement, focus on reaching through your lats to pull yourself back up.

If you’re struggling to focus on your lats engaging, consider doing a single-arm variation to start with sliders. This allows you to reach out on each side independently and then focus on your lat pulling your hand back under your shoulder.

While there are already a few ways to modify the Ab Extension exercise, such as limiting the range of motion or doing a single-arm variation, there are other tools you can use if you don’t have an ab wheel or power wheel.

Three tools that can be used are sliders (or towels), a stability ball, or a suspension trainer. 

Using different tools not only adds variety to your workout but can also create instability or resistance in a new way.

Sliders are great for learning how to create tension down into the ground as you power that pull back. 

They can also help you learn to better activate your lats with less instability side to side or movement from the wheel.

Additionally, you can easily do a single-arm variation with sliders. 

Stability balls can add more instability to the exercise and even allow you to progress into a full plank position off of your forearms. 

This variation is helpful for those with wrist issues. 

Suspension trainers are another great option, allowing you to modify the exercise by shortening the straps so you aren’t as close to the ground while adding more instability to the move because each strap wants to move on its own. 

Ultimately, every tool can help tweak moves to fit your needs and goals, allowing you to implement this amazing extended plank variation without having a wheel.

Bonus Tip:

If you don’t have any of the tools mentioned and still want to experience the benefits of the extended plank position, there’s one bonus option you can try a long lever plank.

Although this variation removes some of the upper body strength demands of the ab wheel variation, it’s still an effective way to engage your lats while working your abs to avoid spinal extension and even engage your quads more.

To perform the long lever plank, start in a high plank or even one from your forearms, then simply walk your feet back to extend out before walking back in.

While extending out, focus on pulling with your lats and avoid letting your hips sag. 

This variation is a great option if you don’t have any of the tools mentioned earlier or if you’re looking to switch up your workout routine.

It’s important to remember that there’s always a way to modify moves to fit our needs and goals. Rather than just mimicking a movement pattern, we should focus on what we truly feel working to benefit from the exercise.

Being intentional with our training is key, and the quality of our movements can help us see better results faster.

If you’re looking to achieve that defined six-pack diet is key so make sure to check out this video with a full day of eating to help you lose fat.

–> Meal Plan To Lose Stubborn Belly Fat

 

The Most UNDERRATED Bodyweight Core Exercise

The Most UNDERRATED Bodyweight Core Exercise

by | Dec 18, 2022 | Blog, Bodyweight, Core, Exercises, Functional Fitness

If you are looking for an amazing core exercise to work your abs, obliques, glutes, hamstrings, shoulders, adductors, serratus anterior and back, that requires no equipment so you can do it anywhere, then you’re going to love this video!

In this video I’ll show you one of my favorite bodyweight rotational core exercises and how to modify it based on your fitness level. And at the end of the video, I’ll even share a great quick bodyweight core burner to do using it!

Hey guys it’s Cori from redefining strength where we help you feel, look and move your best at any and every age. 

And building a strong core is essential to not only help us look amazing but also avoid common aches and pains especially as we get older.

Of course diet is also key if you are trying to lose that stubborn fat around your middle, which I’ll touch on later. 

But when we talk about building a strong core, we’re talking about strengthening everything between your shoulders and your knees, down your front side and your back side.

Which is why I love this amazing bodyweight plank variation which will help improve your shoulder and hip stability while strengthening your abs and obliques to control rotation!

And at the end I’ll share a great 5 minute burner using this move you can add on to the end of your lifting or cardio session!

It’s the perfect finisher to your lifting session or cardio workout.

So what is this fabulous move you can do anywhere?

It’s the Mountain Climber Turkish Bridge!

This move is deceptively hard, and can help you improve your shoulder, scapular, spinal and hip mobility. It truly works your entire core through rotation.

It’s a great move to improve your stability as you transition from both hands to a single arm.

Just remember every move is earned.

If you find that, even with these cues, you’re struggling to maintain proper form and feel the correct muscles working,

You don’t want to feel or you start to feel your lower back, neck or shoulder aching in a bad way, you check out the modifications I’ll discuss next.

To do this move you’ll want to set up in that high plank position with your feet about hip-width apart and your hands under your shoulders.

As you even set up, you want to be conscious of the muscles you’re engaging. Feel the sides of your back engage to support your shoulder.

Feel your quads flex as you drive back through your heels slightly in that plank position.

Focus on engaging your abs to brace.

Draw one knee up and across toward the opposite elbow. When you pull that knee across, focus on your abs even flexing to tuck. Don’t just tuck your knee in repeating the movement.

Even focus on engaging your back so you don’t shift forward.

Then kick the leg slightly back out, so your knee is about back in line with your planted leg, although you’ll keep that knee bent.

From here, twist that leg back and over toward the ground behind you as you lift the arm on the same side as that leg up toward the ceiling.

You’ll feel your obliques working as you twist.

And you want to feel the muscles around your rib cage working and the side of your back engaged to stabilize that standing shoulder.

Pivot onto the heel of that planted leg, feeling the hamstring and glute work. You’ll also really feel the glute of the bent leg.

Do not let your hips drop as you move into this single arm posterior plank, which also looks similar to a step in the Turkish Get Up.

Reach your top hand up toward the ceiling and pause to assess what you feel working.

Then lift that bent leg and lower that raised hand down, rotating back to face the ground. Make sure your standing hand is still under your shoulder and that your shoulders aren’t shrugged.

Do not put that raised leg down if you can avoid it.

Keeping it lifted as your rotate closed and move straight to pulling the knee in across your body will engage your adductor or inner thigh on your planted leg even more.

Repeat the move, moving at a controlled pace while assessing what you feel working!

This move, while it will improve your core stability, is challenging, partly because you are supporting your weight on one arm.

That’s why it is key we know how to modify to build up and recruit the correct muscles.

My favorite way to modify this move is off a bench because it allows you to do the exact same complete movement without variation to more easily build up.

The incline reduces the resistance on your upper body, which can allow you to engage everything correctly while maintaining proper form.

As you progress with the movement, you can slowly lower the incline working from a bench down to maybe a step or block before the ground. Just make sure each progression is earned.

If you have wrist issues, you may also find using an incline helpful as you can then perform this move off of your forearm.

Another option off the ground is to keep your wrist in a neutral position by gripping a dumbbell.

Just make sure that dumbbell will not move.

And because it’s key we’re creative to make sure we’re always meeting ourselves where we are at, if you don’t have an incline, you can also modify this move and reduce the strain on both your upper body, abs and hamstrings by performing the move from a bent knee position.

With this modification, you’ll start in a bulldog position with your knees under your hips. You’ll perform the same knee tuck and rotation open, BUT your knees will stay bent and you’ll be in more of a tabletop position.

Make sure that, while your hips may slightly drop in the rotation, you pause to really engage those glutes and extend your hips in the bridge for a second before rotating back closed!

Remember that at times we need to regress to progress to get the most benefit from a move.

Now how can you include this in a quick burner workout?

I love doing intervals over reps for moves like this because it allows us to focus on what we feel working and not rush to complete the reps.

A quick interval circuit with 30 seconds of work per move or side and 2 rounds through can be a great way to end a workout.

Use an anti-rotational move, a more glute-focused move and even an ab intensive move to complement this amazing rotational exercise.

WORKOUT:
30 seconds Bird Dog Plank
30 seconds per side Mountain Climber Turkish Bridge
30 seconds Reverse Crunch
30 seconds Frog Bridge

BONUS: Stubborn Belly Fat Tips

Adding in this amazing burner once or twice a week for a progression may be a great way to improve your core strength and stability. But you can’t ignore the importance of your diet if you want to reveal those lean, defined abs.

Next check out my Meal Plan To Lose Stubborn Belly Fat video with a full day of eating!

–> Check Out The Video Here

 

10 DUMBBELL CORE Exercises You’re Not Doing

10 DUMBBELL CORE Exercises You’re Not Doing

by | Jul 31, 2022 | Blog, Core, Exercises

Looking to spice up your core training routine? Then these dumbbell core moves will help! Whether you want to target your abs, obliques or glutes, there is a move here to help. And these exercises will help you improve both your rotational and anti-rotational core strength. Plus they can be done from a variety of different postures, whether you want to do something standing or get down on the ground.

Pick a few of these moves to start implementing into your programming based on your needs and goals!

1: Turkish Hinge:

This core move is based off of one step in the full Turkish Get Up and is a great way to improve your hip and shoulder stability. It is an amazing way to target those obliques and especially that glute medius.

When you do this exercise, you want to focus on that lateral hinge, really pushing your butt to the side. This allows you to load and use that glute to hinge and come back up to half kneeling. It also helps you keep your weight centered so you could technically hinge over without having to put any weight on that hand on the ground until you’re ready.

If you simply just lean over, you’ll lose your balance and really struggle with stabilizing that raised shoulder. So focus on loading that glute as you hinge over then using that glute and your oblique to pull you back up!

Make sure as you set your hand down to the side as well that you aren’t reaching out wide but setting it closer to your body.

If you can’t kneel on the ground, you can do a similar move called the Windmill standing. Just make sure to start with a light weight for both to focus on stabilizing that raised weight!

2: Plank Pull Throughs:

This anti-rotational core move is a must-do plank variation. It is a great way to really work everything from your shoulders to your knees down not only your frontside but also your backside!

As you do this move, you want to focus on keeping your core still and your hips level. You want to pull the weight fully across without rotating. Don’t rotate just to pull it further. And make sure to brace those abs and glutes to fight that rotation! It’s key you also make sure your hands are under your shoulders as you set up. This will help you avoid overloading your neck and shoulders to better engage your back to support your shoulders and fight that rotation as well.

Move slowly. While it is tempting to rush if you feel unbalanced, DON’T!

To modify this move, you can start with a reach over pulling a weight. You can also place your hands on an incline and pull the weight on the bench or stair.

–> VIDEO OF ALL 10 MOVES BELOW <–

3: Glute Bridge with Cross Body Chops:

Our lats and glutes must work together efficiently if we want a proper transfer of force and power through our core. This keeps not only our shoulders and hips healthy but also promotes better pelvic stability.

That’s why this move is an amazing one to include in your routine!

Holding the dumbbell in both hands you want to reach overhead to one side then chop the dumbbell across your body down outside your other hip. And you want to maintain that solid bridge hold as you perform the chop. Make sure as you hold the bridge, your glutes are powering the hold. Use that posterior pelvic tilt to avoid overloading your lower back. And focus on driving your knees toward your toes so you aren’t just pushing yourself backward as you hold, which can lead to your hamstrings taking over for your glutes.

As you do the chop, across to your hip, really feel your lat pulling the weight down from overhead. Move slowly with this move!

To progress this exercise, you could even do an 80/20 or single leg variation!

4: Rotational Lunge:

Don’t want to get down on the ground to work your core? Want an amazing rotational move you can do to target those abs, obliques and glutes? Then try the Rotational Lunge

This move is a great way to work on that rotational core strength and learn to not only accelerate and power rotation, but decelerate and control that rotation.

When you do this move, you want to treat the lunge as more of a hip hinge than focusing on sinking that back knee toward the ground. You really want to load that front glute so you can drive off that foot to power the rotation and come back up to standing before lunging back on the other side.

Even focus on that exhale as you drive out of the lunge to help you brace those abs and protect your back. Make sure to focus on loading that glute so you don’t twist too far and load your lower back. Make sure too that you’re not caving or rounding over to try to reach back further, but really only hinging at the hips.

To modify, you can adjust the amount of knee flexion you include, especially if you have knee issues. Do not step or lunge back as far to start!

Speed up the movement too as you feel ready over moving at a slower pace to start.

5: Seated Ab Presses:

This move is deceptively hard and a great way to work your abs and shoulders. You will also feel your hips working as well as you hinge but do not solely rely on your hip flexors. Focus on that c-sit curve as you lean back, rounding through your spine.

This rounding helps you brace and use those abs over just making this a hinge at the hips, which can lead to you only feeling your hip flexors.

Press the weight out as you hinge back to work your shoulders and even counterbalance the movement.

To modify this move, or if you can’t get down on the ground, you can do this move off a bench.

You can also vary this movement by performing a unilateral press over holding the weight in both hands!

6: Two-Way Raises:

This is another great anti-rotational plank variation to really improve your shoulder health and core stability. Because this is really targeting that shoulder, start with light weights.

While holding the plank position, you will raise one weight straight out overhead. Lower down, then fly the arm out to the side. Keep your elbow soft but your arm straight. And really fight the urge to rotate as you perform the two raises on one side.

You can then make the move harder by alternating sides where you have to fight rotation as you stabilize to raise the other arm out both ways. Or you can modify slightly to start by sticking with all reps on one side.

You can modify the plank position further if you find your hips sagging or butt going up in the air by performing this move off a bench or incline. You can also start with a raise without the weight.

Just make sure you don’t rush or shrug your shoulders as you do this move. Make sure to really engage your back to support the shoulder of the hand that is down to keep that shoulder unshrugged.

And if you feel unstable or uncomfortable on the weights while holding the plank, place your hand down on the ground instead while performing all reps on one side.

7: Pull Over Crunches:

This is a killer crunch variation that will work your abs, quads, lats, triceps, chest and serratus anterior. But it is also deceptively hard because of the weighted extension overhead. Make sure your lower back down not arch and ultimately become overloaded. Focus on that posterior pelvic tilt to brace your abs as you do this move.

When you perform the reach overhead, your elbows will be slightly bent but do not turn this into just flexion and extension at your elbows. You want the movement to come from your shoulders, reaching overhead to then pull the weight down over your body and in front of your knees.

Focus on feeling your lats and the muscles around your ribs really working over the course of the reach overhead and pull down.

As you extend your legs out, you can kick out higher to modify. Just make sure you engage your abs and even your glutes as you fully kick out.

To modify this move further, you can perform a bent knee tuck instead of a straight leg kick out. Or you can even keep your feet on the ground to start.

8: Extended ROM Lying Lateral Raise:

Changing the range of motion on an exercise is a great way to progress a movement.

In this case, the extended range of motion allows you to put the glute medius under more stretch during the exercise while also adding load with the dumbbell to advance it.

With this move, you want to make sure you’re really focusing on that glute medius and not letting the TFL compensate. If you struggle with feeling that TFL, which is also a hip flexor, taking over for your glutes, turn your toe down toward the ground as you perform the lateral raise. You can also slightly kick back as well. And then don’t rotate open to try to increase the range of motion and lift up higher.

Also, make sure to fully lower your leg down to get that extra stretch on the muscle at the bottom.

If you don’t have a bench, you can do this movement from the side plank position as well to still get that bigger range of motion and even the oblique work bonus.

9: Standing Dumbbell Chop:

This standing unilateral, or one sided, exercise is a great way to work on your rotational core strength and glute power. If you’re a tennis player, baseball player, golfer or any athlete wanting a powerful rotational swing, you want to include this move in your strength work!

It’s key with this move, you work on that powerful drive from your glute to power the swing up and across. And you want to make sure to brace your abs to prevent rotating too far as you swing the weight up and over your shoulder.

To load your glutes to power the rotation, you will sit back slightly and to the side the weight is on. It’s a very small hip hinge. As you drive forward to propel the weight up and across, pivot that foot. Don’t simply just come up on your toes, really rotate as if squashing a bug under the ball of your foot to better power the swing and use your glute.

Focus on that exhale as you rotate to brace your abs and avoid twisting too far!

Your elbows will bend more as you twist the weight over your shoulder.

10: Side Plank Row:

Target your obliques, abs, glutes, back and biceps with this great side plank variation.

By adding in the row, you not only work your back and bicep but also really force your core to work hard to stabilize as you hold that plank position.

Make sure that as you lower the weight toward the ground in front of you that you keep your back engaged to support the standing hand. You will rotate slightly toward the ground to protract that shoulder blade, bringing it away from your spine, before you row the weight up and retract your shoulder blade, or bring it back toward your spine.

You want to focus on the row not just coming from your arm, but instead focus on that scapular movement to really use your back.

Do not let your hips drop toward the ground as you row in that side plank position.

To modify, you can do this move with your hand up on a bench to start, even off of your forearm if you do have wrist issues!

SUMMARY:

Use these moves based on your needs and goals. You can combine a few into a quick finisher to a workout or even just select one to include in your circuits or trisets based on what you’re trying to target!

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–> Redefining Strength On YouTube

Can’t Get Down On The Ground? Try These Core Exercises!

Can’t Get Down On The Ground? Try These Core Exercises!

by | Jun 5, 2022 | Blog, Core, Exercises

Whether we want to simply mix things up, or it’s due to injury or health concerns, there are reasons why floor core work may not be right for us. But that doesn’t mean we don’t want to, or can’t, train hard and really challenge our core from all angles.

And actually there are a ton of core exercises that don’t require us to get down on the ground that are extremely beneficial even if we can do floor core work!

We can use non-floor core moves to work everything from our shoulders to our knees down our frontside and our backside.

We can literally work our entire core with a variety of tools and both rotational and anti-rotational moves.

And these 3 moves are a great way to work everything without getting down on the ground no matter your fitness level.

But first I do just want to mention the importance of that mind-body connection and being intentional with these moves.

If you just rush through these movements without focusing on what you feel working, you will not get the full benefit.

Focus on the push and pull of muscles. Focus on powering rotation and decelerating the movement. Focus on fighting rotation.

Really focus on what you feel working.

And if you feel your lower back taking over during any of these moves, do not be afraid to regress to progress.

Too often we just DO moves, we train harder, without focusing on what is actually working.

This is what perpetuates overload and injury. It’s what can make us super frustrated we aren’t seeing results while working really hard.

It’s because it’s not just enough to work hard and sweat and feel tired.

We do not want to waste effort!

So really focus on what you feel working and don’t get ego in advancing too quickly.

If you don’t feel your abs or obliques or glutes working, but instead your lower back, it’s time to step back or even change how you cue the move to yourself!

So what are the 3 amazing non-floor core moves to really target those abs, obliques, glutes, quads and even back?

 

3 Killer Core Moves You Don’t Need To Get Down On The Ground To Do….

#1: Rotational Swing

Standing core moves are a great option if you can’t get down on the ground. And you can do some amazing rotational exercises while standing to target those abs, obliques and even your glutes.

Rotational moves, like the rotational swing, are key to include because you aren’t just learning how to accelerate rotation but also DECELERATE and stop it.

It’s key we learn how to control rotation so that we avoid injury in everyday life and can prevent unwanted twisting through our spine.

The Rotational Swing is a great variation of that traditional hip hinge that targets the abs and obliques even more while still working the glutes and training that hip hinge movement pattern.

To do the Rotational Swing, you can use a Dumbbell or Kettlebell. Hold the weight in both hands while standing tall with your feet about hip-width apart.

Hinge at your hips to hike the weight back between your legs to start the swing.

Squeeze your glutes as you push the ground away and stand up tall, swinging the weight out in front of you.

Do not pull the weight forward with your arms. Use the glute drive to power the swing.

Then as the weight begins to lower back down, hinge at your hips, slightly pulling the weight outside one hip.

Rotate your torso slightly to allow the weight to swing outside one hip. Sit your butt back as you hinge over to swing the weight back. Make sure you do NOT round over as you hinge back.

After hinging over, swing the weight back and around front and then hinge over again as the weight swings back outside your other hip.

Make sure to squeeze your glutes and push the ground away each time you stand up to propel the weight up and over to the other side.

As you allow the weight to come back outside your hip, make sure to hinge over really sitting your butt back to load your glutes. Brace your abs to avoid twisting further than you need to just come outside your hip and do not let your spine round.

Move quickly with this swing starting light to make sure you can control the weight!

You may start with even a band version of this swing to help you learn to load those glutes and rotate to twist the weight outside your hips. This will apply resistance in a different way but require less control to decelerate the rotation.

#2: Bench V-Ups

Often when we can’t get down to the ground we feel stuck with only standing core moves. And while they are fabulous, we can still do lying and seated core work by using a bench!

So often we forget that we can use other tools to make it easy to lie down and even do seated exercises!

Not to mention using a bench can be a great way to progress and vary the range of motion we can work through to match our needs and goals.

Even if you can get down on the ground, the Bench V-Up is a killer core exercise that allows you to extend that range of motion you would use doing it off the ground.

This exercise is a great ab, hip and quad movement. Just make sure you slightly round your spine using the c-sit or creating a c curve so you aren’t just relying on your hip flexors.

While any ab exercise that uses hip flexion will engage those hip flexors, we want to make sure our abs are working to brace!

To do this move, sit on the front edge of your bench with your legs out straight in front of you and lean back to rest your hands on the bench behind you. You can place your hands over the back edge of the bench with your elbows bent to just slightly support and balance you.

As you lean back, slightly tuck your hips up toward your ribs and lift your heels just off the ground.

Then sit up forward as you lift your legs straight up toward the ceiling. You can use your hands to balance but try not to push off of them too much.

Think about pulling everything together with your abs, crunching your torso up as you lift your legs.

Then lean back and lower your legs so that your heels over just off the ground. Move at a controlled pace and focus on feeling those abs.

If you feel your lower back, you need to modify the movement.

The more you lean back and really use that extended range of motion, the harder this move will be.

To modify, you can do a single leg raise, even bending your knee or start by taking the lower body out of it completely to work on just that hinge back and the ab engagement to control that spinal flexion and c-sit movement!

#3: Anti-Rotational Overhead Press

One essential standing core move, that’s extremely popular, is the Pallof Press or stability press.

This is a great anti-rotational core move.

Anti-Rotational core work is so key so we have that stability and strength to avoid unwanted or unnecessary rotation during movement.

It helps us protect our spine and hips especially. But it can also help us improve our SHOULDER health.

And that’s why I love this overhead press variation of the stability press.

This move is a great way to target those obliques and abs while also working your glute medius, back and shoulders.

To do the Anti-Rotational Overhead Press, anchor a band to the side of you below your waist.

Walk away from the anchor point, holding the band in both hands up at the middle of your chest with your side to the anchor point. You want to feel the band trying to pull you to rotate toward the anchor point with your hands at your chest and feet about hip-width apart.

The wider your feet, the more support you’ll have so by narrowing your stance, you can make the move harder. But only do so if you can actually control the move and fight the rotation.

Engage your abs and obliques as well as upper back to unshrug your shoulders and press your chest out. Flex your quads and squeeze your glutes so you fight the urge to rotate.

Keeping everything engaged, slowly press up overhead without rotating. Then lower back down and repeat.

Move slowly to avoid rotating toward the anchor point as you extend your arms up overhead and bring them back down.

If you want to rotate toward that anchor point, go with a lighter band or move in slightly. You want tension in the band throughout the movement BUT can adjust how much it forces you to work by how far out you step.

You can also make the move harder by bringing your feet closer together for less of a base of support.

If you struggle with the proper thoracic extension to press overhead, you can also perform a chest press straight out instead!

SUMMARY:

Using these 3 moves you can really work your entire core using different planes of motion without getting down on the ground.

You can even combine these moves into a quick burner, performing 30 seconds of work per move or per side for a couple of rounds!

Want more amazing moves and workouts? Follow me on Instagram!

And shoot me a message to let me know what goals you’re working toward. I’d love to help!

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The Best Oblique Exercise (You’re Not Doing)

The Best Oblique Exercise (You’re Not Doing)

by | Dec 21, 2021 | Blog, Core, Exercises, Functional Fitness, Runner's

A few of the most common moves I see done for oblique work are the Pallof Press, side planks and teapots (love them or hate them…which is a topic for another day).

But my favorite is actually a unilateral balance challenge and bodyweight exercise.

This move requires no equipment and is deceptively hard.

But if you regress to progress, and take the time to master it, it will take not only your core strength, but also your scapular, shoulder, hip, knee and ankle stability to the next level.

It’s seriously one of the most amazing compound oblique exercises out there and one of the most awkward feeling as you get your balance – The Single Arm Rotational Plank with Knee Drive.

This rotational core exercise is an amazing way to really target your obliques and abs while also working your adductors, quads, Serratus Anterior, shoulders, back…and so much more.

However it is more challenging a unilateral move than we give it credit for.

If you can’t control the advanced variation and perform it slowly, please make sure to use the modifications I mention. You don’t get better results by rushing a movement or by doing a harder variation you haven’t earned.

The best results happen when we are intentional with our exercises so we can get more out of every movement. And you want to make sure you get all of the benefits you can from this move!

So…What are the benefits of this amazing move?

With this unilateral move, if you take the time to learn to control it, you will…

  • Improve your hip and knee stability, especially strengthening those adductors and quads.
  • Work your obliques and abs with both the rotational movement and the crunch. Your abs have to work hard to actually prevent unwanted extension of your spine as you even rotate to face the ground.
  • Improve your shoulder and scapular stability strengthening both the muscles of your shoulder but also of your upper back as well as your Serratus Anterior. You’ll feel that muscle really having to work as the shoulder blade protracts during your torso rotation toward the ground.
  • Correct imbalances because of the unilateral focus so you can make sure both sides are strong and working efficiently.

You’ll also find this movement really helps you improve your mind-body connection to recruit many different muscles at once to stabilize everything. I know it can be a frustrating coordination and balance challenge to start, but that is so key for actually improving our strength gains ultimately.

The more efficient and able we are to recruit the correct muscles to stabilize, the stronger ultimately we will be so we can run faster and lift more.

And bonus, if you are a runner, this is for sure a must-do core move if you’ve ever had knee, hip or lower back aches and pains!

Now…how do you do the Single Arm Rotational Plank With Knee Drive?

To do the Single Arm Plank Rotation With Knee, set up in a side plank position from your hand with your bottom leg staggered on the ground behind your top leg. You won’t be on the inside of that front foot like a regular side plank but will actually want to place the sole of your foot on the ground.

Make sure your hand is under your shoulder as you set up and you’re engaging your back to support your shoulder so you aren’t shrugging or straining it. This is key to supporting you as you rotate.

Then lift that back leg as if kicking it back and up toward the wall behind you as you rotate your chest toward the ground to counterbalance yourself. You will reach that top hand out as if almost trying to create a line across your body from your heel to your finger tips.

You should almost feel like you’ve rotated into a front plank position as you lift and reach out.

Then pivot back into the side plank position and, as you do, tuck the knee of your extended leg and elbow of your extended arm together, slightly crunching. You’re performing a little cross body crunch as you twist. Make sure your hand is still under your shoulder so that you’re shoulder isn’t straining as you twist.

After slowly tucking the knee to the elbow and feeling yourself pivot around that shoulder, extend back out.

You will feel all the muscles around your rib cage as well as your obliques, abs, adductor and quads especially as you crunch together.

Move slowly so you can stabilize. Do not rush if you feel off balance.

How can you modify this move?

How can you adjust this move if you feel your shoulder straining or adductor or groin becoming overworked?

A first little tweak you can make to the move is touching your foot down behind you instead of lifting it up. This little touch to pause and balance in the movement may be all the modification you need to start.

If you struggle with hyper mobility, especially in your elbows, you may also choose to modify this off your forearm.

However, if you don’t feel in control of any aspect of this movement, your next modification should be off an incline. The higher the incline, the more you can reduce the resistance of the movement.

As you feel stable, you can slowly lower the incline to progress the move.

You may even find you combine the incline with the foot tap to start.

The key is making sure you’re able to properly stabilize that shoulder to really focus on those obliques working to rotate and help you stay balanced!