Chopping wood may sound like extreme exercise and those that perform this activity require strong muscles. In today's society, most wood is already chopped for us and we purchase it at the supermarket. However, you can still receive the benefits of this wood-chopping motion through an exercise designed to strengthen your core -- and you do not have to depend on the weather for your workout.
Core
The wood chop exercise is designed to strengthen your core. As your body rotates through the chopping motion, you strengthen your transverse abdominis, which is the deepest layer of abdominal muscle tissue. You also strengthen the rectus abdominis, which runs up and down the center of your abdomen. In addition, the wood chop strengthens the obliques, which are the sides of your stomach.
Beginning
The wood chop exercise is a challenging movement, and the American Council on Exercise recommends starting with a bent arm variation. You begin the wood chop by holding a medicine ball, dumbbell or kettlebell in both hands with your arms bent and close to your body. Your feet are positioned with your left foot slightly in front of your right. To start the motion, slightly lift the weight toward your left shoulder. To perform the movement, lower the weight toward your right hip. As you perform the exercise, do not rotate your head, chest or torso.
Advanced
As your strength progresses, you can extend your arms straight, which will increase the challenge of the exercise. Other variations include positioning your feet into a wider stance and bending your right knee to end with the weight below your right hip. Your rotation can also be increased as you attempt to bring the weight further behind and below your hips.
Water
A wood chop may also be executed in a pool. You can begin the movement with your hands as you spread your fingers for resistance. Your hands remain in the water, so the water level should be shoulder deep. The wood chop is performed the same way as on land as you begin with your hands over one shoulder and rotate them toward the opposite hip. Water paddles or dumbbells can be used for increased challenge as your strength improves.
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