Reverse wood chops are an effective standing ab exercise because they rotate the body by drawing the arms from the hips and across the body to the opposite shoulder.
Find a rhythm as you practice stepping forward and back, sweeping the weight down and up to continuously trace a figure 8 in a fluid motion.Switch legs, this time stepping forward with the left foot into a lunge.Step forward to your starting position as you lift the weight overhead again.Complete the figure 8 as you sweep the weight toward the other hip, continuing to hold the reverse lunge position.Step the same foot back into a reverse lunge, still holding the weight.Step the foot back to your starting position as you take the weight overhead.Make the first half of a figure 8 by taking the weight to your opposite hip, rotating through your torso, and sweeping the weight down.Step your right foot forward into a lunge and keep a little bend in your back knee to help with stability as you balance.Here are a few tips to guide you through figure 8 lunges: The key to making this whole-body move an effective standing ab exercise is to perform each move independently first before finding a fluid groove. You can try figure 8 lunges with a medicine ball, dumbbell, or kettlebell. As you direct the ball toward the floor, maintain an upright torso rather than rounding forward.ĥ Balance Exercises to Boost Stability and Performance Engage your core to keep your back straight.Start with a lighter medicine ball or dumbbell to get used to the movement before working with heavier weight. When you make your circles, allow your knees to bend slightly as you pivot on your feet, which will allow for a natural rotation of the torso through the movement. Here are some tips for getting the most out of this standing ab exercise: Switch directions after several rounds and circle to the left. Keeping your arms straight, lift the medicine ball to your right, then overhead, and then to the left and back down in front of you again.Įngage your glutes and core to move your torso and provide stability. Stand with your feet hips-distance apart and hold a medicine ball with both hands in front of your pelvis. As you circle the weight around, the goal is to make the biggest circle you can by utilizing your own body weight. Medicine ball circles are a great way to warm up the body, especially the abs and back.
Experiment with your own body weight, or try light dumbbells, cables, bands, or an exercise ball for more variety. Perform them standing, sitting, or kneeling, or try standing on one foot, a BOSU, or some other unstable surface to work on your balance. You can also change things up in your overhead side bends with these ideas:
Lower the weight when you're finished and roll out your shoulders if need be. Bend from side to side using a natural range of motion as you continue to hold the weight overhead.īe sure to keep your chin parallel to the floor. As you hold the weight overhead, keep your shoulders extended and biceps framing your face. Take a sturdy stance with your feet just wider than your hips. This standing ab exercise works well holding a medicine ball overhead as you tilt the torso from side to side in a functional movement pattern.
REVERSE CRUNCH WITH RESISTANCE BAND UPGRADE
Upgrade - 310 to 410 lbs.Overhead side bends target the obliques and strengthen the abdominals and lower back muscles. Upgrade - 210 to 310 lbs.īowflex Power Rod 100 lb. Optional Attachments and UpgradesPreacher Curlīowflex Power Rod 100 lb.
REVERSE CRUNCH WITH RESISTANCE BAND FREE
Included Attachments and Hand GripsSquat Barħ Free Trainer-Built Workouts Included in the manual: 20 minute better body, 20 minute upper body, 20 minute lower body, bodybuilding, circuit training anaerobic, true aerobic, and strength training routines Leg ExtensionUse for exercises to develop strong, muscular legs Lat Tower with Angled Lat BarBuild back and shoulder muscles quickly with this integrated tower.Ĥ-Position Lower Pulley/Squat StationUse this station to do squats and build your glutes, hamstrings and quads. You'll save time and keep your heart rate up as you progress through your workout. Revolutionary No-Change Cable Pulley SystemLets you move from squats to lats to leg workouts without ever changing cables. The Bowflex Xtreme® 2SE comes standard with 210 lbs / 95 kg and is upgradeable up to 310 lbs / 140 kg or 410 lbs / 186 kg! 210 lbs of Power Rod® Resistance StandardBowflex® Power Rod® units give you resistance, or weight, that feels as good as or better than free weights but without the inertia or risk of joint pain usually associated with free weights.
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