Woodchop
Here is a step-by-step guide on proper dumbbell wood chop form. You can also perform this move standing for more of a full-body workout.
- Kneel on one leg with your other leg at a 90-degree angle in front of you. Hold a dumbbell in front of you with both hands with your arms extended.
- Bring the dumbbell up across your body and over your shoulder with your elbows slightly bent, rotating your torso while keeping your lower body straight.
- Repeat continuously for the desired repetitions.
- Do all your reps on one side and then repeat on the other side
Dumbbell crunches
While there are contrasting opinions over whether crunches are effective for building a six-pack, there’s no doubt that they’re one of the most popular abs exercises, along with the likes of the revere crunches
One way you can ensure your crunches are effective is to introduce some weight. Progressive overload – where you increase the difficulty of an exercise over time to ensure it’s still challenging you – is a part of most people’s workout programs, but it’s often neglected with abs exercise like crunches.
Aside from simply doing more reps, people don’t look to increase the difficulty of their core moves. This can hamper their attempts to carve out a six-pack or to strengthen their core muscles.
Windshield Wiper
- Lie on your back with your knees bent and feet on the ground.
- Your arms can either be straight out to your sides or at about a 45-degree angle from your body with your palms down. Choose whatever arm position feels more comfortable for you.
- Next, press your lower back into the ground to engage your core muscles. Keep your low back flat to the floor the entire time, not allowing it to arch.
- Bring your feet off the ground and straighten your legs toward the ceiling. This is the starting position.
- Press both of your hands and arms down into the ground to increase your stability as you lower both legs to the left. Lower only as far as is comfortable.
- Then, brace your abs and return your legs to the middle before lowering your legs to the right side.
- Continue alternating sides and always remember to keep your core muscles tight and engaged throughout the movement.
Air bike
- Engage your core and lift your shoulder blades off the ground.
- Simultaneously extend your right leg while bringing your left elbow towards your right knee.
- Switch sides by extending your left leg and bringing your right elbow towards your left knee.
- Continue alternating sides in a controlled manner, maintaining a steady rhythm.
Russian Twist
- Sit with your knees bent out in front of you, feet flexed, and heels on the floor.
- Hold your hands in front of your chest and lean your torso back until you feel your abdominal muscles engage.
- Slowly twist your torso from right to left. Remember to keep your core tight (and breathe!) throughout.
To make this easier, rotate from center to one side, then back to center, and continue. Repeat on the other side when your reps are done. To make this harder you can raise your feet off the ground, keep your arms straight, or hold a weight.
high plank walk
- Get into an all-fours position with your knees and toes flexed and in contact with the floor. Your hips should be over your knees. Your hands should be slightly wider than your shoulders and directly beneath them. Grip the ground with your hands and rotate your shoulders outward to engage your lats.
- Straighten your legs to lift your knees off of the ground and get yourself in a push-up position. Keep your legs hip-width apart or slightly wider. Pre-tension your shoulders and hips while engaging your core. Keep your ribs down and your pelvis slightly tucked.
- Squeeze your quads and glutes. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this starting position.
- Continue to engage your core and maintain full-body tension. Hold for the desired length of time.
