As we slog through the chilly, endlessly rainy days here in Chicagoland, many of us are starting to wonder if we'll ever get outside to play. Like a lot of people, I'm itching to get out and I've seen my husband look yearningly at his golf clubs. To keep myself entertained, I've come up with a new workout to strengthen and stretch the muscles we'll need for yard work, golf and lounging on the deck. Okay, maybe not that last one.
My latest workout hits the core, but the exercises I've chosen involve more rotation with an emphasis on the obliques and the TVA (transverse abdominis). I picked these moves because they make you strong for yard work (all that bending, turning and lifting requires a strong back), golf (which requires both core strength and flexibility) and other things like tennis, tossing a Frisbee and leaning over a hot grill.
The workout also includes some simple stretches for the entire body, making this a nice routine to tack on at the end of a strength or cardio workout. Check out my new Core and Flexibility workout and see what you think. Be sure to leave a comment to tell us about your favorite exercises for ab strength and flexibility.
Go for the flow Practice each move slowly at first, then pick up the pace. Independently, each exercise strengthens your muscles; combined into a routine, they also increase your heart rate.
Control the motion Resist the temptation to throw your body into position. Do each move with minimal momentum. Contract your abs for a strong center.
Loosen up The more limber you are, the more you’ll enjoy capoeira. Warm up with 5 to 10 minutes of easy dancing or jogging in place before starting the workout. Also, be sure to stretch regularly. For fun and effective flex moves, check out the Workout below.
Hi, Paige!
I just read your postpartum abs exercises (from Sept 14, 08). They look great!
Question: when doing basic breath, do we relax our abs (=release the contraction) each time we inhale, or do we maintain the ab contraction all through the 20-breath sequence?
Also, when doing the Sahrmann exercises, do we contract and release with each breath, or do we maintain the ab contraction without relaxation all the way through the 20 reps? (=inhaling and exhaling without releasing ab contraction)
Thanks!
You omitted extension stretching exercises.