When was the last time you
added new elements to your workout? Do you
have a set workout that you always follow?
Have you integrated elements of core strength and
stability training? In each issue, check out
the Exercise Spotlight to learn new resistance
training exercises that focus on strengthening
muscles while developing and challenging your core.
Prone Iso-Abs
Target: Core strength and shoulder stability
Execution: Lie on your stomach with your
abdominal muscles pulled in tight. Prop yourself
up on your elbows. Maintaining neutral alignment
of head, neck and spine, push up with your
forearms and toes. Hold for 10 counts and don't
forget to breath. Perform three repetitions. As
you become stronger, extend hold count.
Ball Wall Squat
Target: Glutes, hamstrings and quadriceps
Execution: Stand with the Ball positioned
between a flat wall surface and the small of
your back, with your feet hip-width apart. Arms
down by your sides. Maintain proper posture -
keep your back straight and parallel to the
wall, don't lean forward or back. Slowly roll
down the ball until your thighs are parallel
with the floor in a seated squat position. Hold,
then slowly extend the legs back up to the
original start position. Maintain weight
positioning over the ankles (don't shift your
weight toward the toe). Perform two sets of 18.
Prone Iso-Abs
Ball Wall Squat