Workout With a Local
If you are looking to improve your spine stability, balance, or posture, these exercises are for you. With a mat, a dumbbell, and just a few minutes, this workout is designed to target the main abdominal muscles, both directly and indirectly. I recommend performing this ab circuit 2-4 days a week. Start by doing each exercise for 30 seconds and work your way up to 60 seconds, completing 2-3 sets.”
Reverse Crunch
Start lying down with your arms by your sides or under your lower back.
Raise your legs so your thighs are perpendicular to the floor with a soft bend in your knees.
Raise your hips off the floor and then slowly lower your hips and legs back to the starting position.
Moving slowly with complete control is key.
Russian Twist
Root into your sit bones as you lift your feet from the floor, keeping your knees bent.
Elongate and straighten your spine at a 45-degree angle from the floor, creating a V shape with your torso and thighs.
Keep your arms at a 90-degree angle and twist, allowing your elbows and spine to follow.
Return to the starting position and twist to the other side.
For a harder exercise, hold a dumbbell as you twist.
For an easier exercise, drop both feet to the floor.
Standing Side Bend
Holding a dumbbell or kettlebell in your hand, plant both feet on the floor, shoulder-width apart.
Place your opposite hand behind your head.
Contract your obliques and bend, keeping your hips immobile and heels on the floor.
Straighten your torso to return to the starting position, and maintain control as you come back to starting position.
Repeat on the other side after time is up.
Standing Overhead Side Bend
Holding a dumbbell with both hands, plant both feet on the floor, shoulder-width apart.
Straighten your arms overhead.
Contract your obliques and bend.
Straighten your torso to return to the starting position and alternate sides after time is up.
Leg Drop Torso Twist
Lie on your back with your hands behind your head, shoulder blades off the floor, and legs straight up.
As you drop one leg, crunch to the other side and then alternate.
Keep your lower back on the floor by being mindful to engage your core and keep it tight.
Leg Lift Over Dumbbell
Sit down on the floor with your legs straight out in front of you.
Keep your feet together, and place your hands down by your sides.
Bring both of your legs up toward the sky and over a dumbbell to the opposite side while keeping your legs straight and feet together.
The closer you place your hands to your feet, the more difficult the exercise.
