May 30th, 2013
One of the best things about being a personal trainer is seeing clients progress. It’s probably one of the proudest moment when you see someone you’ve been training improve their technique, increase their performance and be able to do something they “thought” never could.
Katie, a client of mine initially wanted to lose some of the weight she put on from pregnancy and most importantly increase her energy. She had found the first session difficult to control her breathing and her muscles fatigued quickly.
Two months later, there was notable improvements in her cardiovascular system and her muscles were conditioned enough to endure the repetition range.
Six months on, she was able to perform boxing movements with correct form and was able to perform exercises back to back with a limited rest time.
Her weight dropped from 72kg to 61kg….an 11kg difference.
Most importantly she was pleased about being able to sit herself up while having her 4 year old son sleeping on her. Katie would read her son to sleep and as he was getting heavier, she found it increasingly difficult to sit herself up.
These were a few exercises that we did to improve her “core”
Before we begin this article, Following a nutrition plan that is suited to your body, eat as natural as possible and remember to train hard.
Here are my top 5 six pack ab exercises you may not have tried…
The pallof press is the excellent anti-rotational exercise that puts great demand on the trunk to stop it rotating in a transverse plane.
To perform, assume an athletic posture with knees bent, pelvis and lumbar (lower) spine neutral, and shoulders relaxed.
As you push the cable in front of you, focus on engaging the core, stopping the rotation of your trunk. Keep it as rigid as possible, hold for 2-5secs and pull back into your center.
You can perform the Pallof Press in various stances, kneeling, split stance on floor or off and lastly parallel.
Split Stance Overhead Pallof
This version of the Pallof Press is slightly different as it works a different movement.
As your hands move vertical over your head, your body is forced to extend causing your core to brace. Before performing make sure you can keep your spine in a neutral position, be careful to NOT over extend your posture.
Start with a lighter load and progress.
Parallel Stance Unilateral Cable Press
The Parallel Stance unilateral cable press targets your obliques.
As your body is in a parallel stance the pull back of the cable retracting forces your core to brace. When pushing away your oblique again has to contract to enable rotation.
Ideally be in a quarter squat or least bend the knees when performing this movement as you don’t want your hips to turn too much.
This video demonstrates the progression of the L-Sit. It’s a pretty thorough video so I’ll let him do the talking.
(Advanced) Lateral TRX hand walk into Push Up
This exercise is a little over the top.
The ordinary side walk itself is quite a challenge as you’re trying to stabilise your trunk from arching and rotating.
This takes it one step further, be careful when attempting this exercise.
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