It’s Time to get off the Floor and Take a Stand!
Written By pkreschWhy do we usually train the core from the floor? Most people don’t spend the majority of their days on the floor, nor is it common to get injured from lying down or watching television. Injuries typically happen from improper technique, lack of body awareness and limited movement. Standing upright for core training allows you to move your body in all planes of motion and enhances core and spinal stabilization and balance.
It’s time to take a stand. Get on your feet and out of the computer-typing, freeway-driving position you find yourself in way too often. Try these weight-bearing, multijoint movements that require more work and recruit more muscles, both of which may aid in fat loss—a goal that’s at the forefront of many women’s minds at this time of year.
The following multijoint, multiplanar moves provide a full-body workout while emphasizing core musculature. Modify these exercises to fit your ability level. Perform the moves two to three times each for about 30 seconds to 1 minute, or until fatigued.
Lawn Mower
Equipment: resistance band
Preparation: Place right (R) foot in middle of resistance band (one handle will be on ground). Hold handle in left (L) hand and stand upright, feet shoulder-width apart.
Execution: Lower body into squat, rotate torso to R knee and internally rotate L knee and ball of foot. As you stand, pull band up and across chest (as if starting a lawnmower) to L shoulder, and extend band so arm is straight above your head, creating diagonal line of energy from foot to tip of hand. Bring hand back to shoulder height and repeat. Switch sides.
Make it easier: Move into shallow squat.
Make it harder: Lessen slack in resistance band
Rocky
Equipment: dumbbells
Preparation: With dumbbells in hand, thumbs facing up, lower into squat.
Execution: Lift dumbbells to shoulder height; pull navel toward spine. Once at shoulder height, pull dumbbells to rib cage, elbows pointing back. Stay in squat, and punch both dumbbells forward; pause with arms straight in front (hold 1–3 seconds). Lower dumbbells to starting position.
Make it easier: Punch in standing position.
Make it harder: Use heavier weight and/or punch twice before lowering dumbbells.
Stand-up Paddle
Equipment: medicine ball
Preparation: Hold medicine ball in middle of chest. Balance on R leg.
Execution: Step back with L leg into lunge and simultaneously rotate torso and medicine ball R in diagonal chop or paddle. As you complete movement, lift L leg to starting balance position and return ball to middle of chest. Repeat on same leg; switch sides.
Make it easier: Keep ball close to chest, and place foot on ground instead of balancing.
Make it harder: Extend arms straight.
Throw-Down
Equipment: medicine ball
Preparation: Hold medicine ball overhead. Engage core to prevent arching in low back.
Execution: Exhaling, squat while throwing or slamming ball to ground. Catch ball as it bounces up; lift it overhead and repeat.
Make it easier: Move into shallow squat.
Make it harder: Use heavier medicine ball and/or increase tempo.
These are just a few simple standing core exercises that you can try. So give it a whirl and stop doing those 10 crunches every night. When do you ever move that way in real life? Start exercising the way you move.
Do you have other favorite standing core exercises? Send us a comment with your moves!
