MOVE OF THE MONTH
Our ability to perform many physical activities depends on strong core muscles. See below for exercises that target the external and internal abdominal oblique muscles.
1 SIDE SLIDES Stand tall, with your feet hip-width apart on the floor. Hold a small dumbbell (1.5-3 pounds) in each hand. Slide the weight straight down the outside of your right leg, keeping your chest lifted; don’t cave in or let your upper body lean forward or back. When you feel a stretch on the left side, hold for a second or two, then return to thee start position. Repeat 10-15 times, then repeat on the left side. Do two too three sets of 10-15 repetitions on each side.
2 BICYCLE CRUNCHES Lie flat on the floor with your knees bent. Lace your hands behind your head. Bring your knees in toward your chest and lift your shoulder blades off the floor without pulling on your neck. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow toward the right knee. Switch sides, bringing the right elbow toward the left knee as the right leg straightens. Continue alternating sides in a pedaling motion for two to three sets of 12-16 repetitions. The exercise is more challenging when the legs are closer to the floor.