Two seated core exercises that just may rock your core training world! (Umm, everyone does have a core training world just waiting to be rocked, right?)
Sure they do, and yes, that’s right, every once a blue moon, you may hear me or one of our coaches (politely) ask someone to sit down in order to do a core exercise … but don’t be fooled young Padawan, these two moves are tough, and will deliver some waist tightening, core improving results if mixed into your routine a few times a week …
First, let’s look at the a Seated Rotary Cable Press, also known as a Pallof Press. You can re-create this with a rubber band attached to a weight bench, door knob or held by your partner. Sit up straight, continue to breath normally, and perform 6-15 “presses’ while varying the speed and intensity of each, just as James does so perfectly below. (Begin with a lighter weight, and if done corerctly, you will really feel your waist, obliques/transverse abs area, and maybe even your glutes fire on this on. You can also do it standing and kneeling.)
Secondly, the Incline Bench Alternating Single Arm Kettlebell (or Dumbbell) Press, (yes a mouth full, but a calorie-free mouth full, so we like it 😉 and one you can duplicate with dumbbells. Though on this particular day, Jeanny was feeling perdy darned feisty, so I threw “bottoms up” kettlebells at her and she knocked out so well I had to get it on video. If you use a challenging enough weight, you will feel this in the opposite waist/oblique area of the arm that is doing the press. Perform one or two presses per side, alternating for 6-10 reps per arm. (The bench is best set at 30-45 degrees.)
Here is Scott Mayfield hitting a similar 1 Arm DB Alternating Press with 60+ lb dumbbells … so whether using bottoms up kettlebells (above) or some big weights like Scott does here, try this one out:
Mix these into your next training session … tell us what you think! Remember, the core is more or less an “anti-movement” muscle, it stabilizes your mid section and pelvis so the rest of the body can move around it. Note that both of these exercises, while wickedly effective, do not involve any sort of spine/neck/chest/lower back abusing crunching or flexing forward. And I will say it once again, if you are still doing crunches, you are living in the 1980’s, and while I love break dancing and hair bands, it’s time to move into the 21st Century with the rest of us.
