If you think you can work your core only in a specialized class or with only your body weight, think again. Using a variety of free weight equipment can enhance your core workout. Try a few of these the next time you're at the gym or working out at home, to see what a few pounds of free weight can do.
Definition
The core includes the midsection of your body, not just your abdominals, and consists of your back, sides and pelvic region. If you often use free weights to work your upper or lower body, you may miss working the core; MayoClinic.com states that this region is often neglected. A strong core helps you in many activities and sports by helping your balance and keeping you stable.
The Hat Trick
One of the simplest core exercises using free weights is a weighted crunch. Think of using a light weight plate -- 5 lb. or 2.5 lb. to start -- and positioning it level with your forehead, where you would see the brim of a cap. Lie down on your back in typical abdominal crunch form, bending your knees and bringing your feet as close as possible to your bottom. Point your toes to force your core to work even harder. Hold the weight in your hands, lifting it level with your forehead. Don't place the weight on your forehead as this can damage your neck. Brace your core and work the crunch, holding the plate with your hands at the forehead level as your rise. Complete two sets of 15 to start.
Push Crunch
A push crunch involves holding a barbell or dumbbells above your shoulders as you crunch. Invert the weight bench and lie back, tilting your head down. Tighten your abdominals and pull your shoulder blades back and down. Lift the weight above your shoulders and crunch up. Do not sit up fully; keep your lower back on the bench. If you feel any impingement of your lower back, go to a lower weight or no weight at all. Recline back to the starting position and lift again. Repeat for two sets of 15 crunches.
Twists
Twists train your abdominal muscles, obliques and back. You can use a dumbbell, weight plate or a weighted medicine ball. Pick up your weighted object and sit with your knees bent. Tighten your abdominals and pull your shoulder blades back and down to protect your spine. Lean back and hold the weight above your thighs, not at your waist or chest. Turn to the left and then rotate to turn to the right, leading with your weight, but using your waist to move you, not your arms. Don't rotate your hips; rotate only your upper body. Rotate left and repeat, completing two sets of 12 to 15 repetitions.
Member Comments