General

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Using a variety of exercise equipment is a great way to reduce boredom, add creativity, increase adherence, and have more fun and effective workouts. Knee raises, for example, is an awesome exercise but you’re only hitting specific muscle groups in one plane of motion. Keep your body “guessing” by doing different movements. Twists, curls, turns, crunches, etc. The Ab Wheel is a great tool to have in your arsenal. Even though it’s under $15, the ab wheel is one of the most effective pieces of equipment for working your core. It’s the one that I get the most looks from my clients when I bring it out. It’s the “Really, Eric? I hate this exercise even though I know it’s good for me” look. You work your arms, back, chest and abs. Note: this is one of the more advanced ab exercises. When first starting, be sure to roll out only a few inches. Then with each repetition, go out an additional inch. The SECRET is to go as far as you can while keeping a pelvic tilt. That’s the secret to making it super effective and protecting your low back. Just roll with it!

I frequently get asked what my favorite ab exercises are. Which ones I do in a workout depend on how I feel and what other exercises I’m doing. But I have to admit that these three come up most often. Enjoy!

Kneel on an exercise mat to protect your knees. Hold the wheel with both hands directly below your shoulders, keeping your arms straight. Starting with your thighs at 90 degrees to the floor, draw in your navel and slightly flex your spine. In a controlled manner, roll the wheel forward as far as you can go without extending (arching) your low back. As you roll forward, let your hip and thighs come forward to as if you are falling to the floor. Then roll the wheel back into the starting position.

Hold a handle medicine ball with both hands at shoulder height and feet shoulder width apart. Keeping your knees bent and facing forward, turn your upper body and shoulders in one direction. Then twist to the other side. Be sure to keep your pelvis stationary and keep your eyes on the ball. You can hold handle medicine ball close to body or extend arms away.

Lie on your back on the floor with your knees pulled into your chest and your arms at your sides. Press your low back to the floor and draw your navel to your spine. Slowly extend one leg out in front of you keeping your heel close to the floor. Go only so far while maintaining a pelvic tilt. If your back arches, you have extended your leg too far. Bring your knee back into your chest squeezing your abs and repeat with other side.