Well, it Is not just an exercise for the abs, but I needed to attract your attention in some way… 😉
I am not the kind of person who thinks, that workouts should be full of all kind of fancy moves, which should bring a variety. I look on my workout as a mean, to shape a strong, athletic body; to remove the imbalances and to feel healthier and better. For me it doesn’t matter if this means, doing the boring rehab exercises for my shoulders, every single time I am in the gym, or something of that sort. After all the gym is not a circus and you do not need to do hundreds of different exercises. Basic movements, their variations and some assistance movements are enough, in order to achieve your goals.
But I still love experimenting with core movements. I think that every trainee should make this a priority in his workouts. You can’t imagine how you could get rid of the unwanted pain, when you make your core stronger and when you strengthen your stabilizing muscles.
That’s why today I will share with you one of my favorite stabilizing movements, which fits in the anti- rotation category. Read more about this HERE(What Is The Biggest Mistake You Make When You Choose Exercises for Your Six Pack).
This is a variation of the so called Paloff Press. If you haven’t tried it, my advice is to give it a try.
Here is a video of Tony Gentilcore, demonstrating the Paloff Press. And now I will explain you about the static hold, that is the focus of my post today.
The movement could be performed with a resistance band or if you do not have one, do it on the cross over machine, with a cable.
Tie the band for a pillar or something of that sort.
Grab the end of the band and stretch your arms forward.
Start slowly moving to the side, while you could still manage to keep your arms stretched, in front of you( keep your arms parallel to the floor).
If moving away too from the pillar , makes your arms leave behind, that means that you should step closer to the pillar.
When you find the optimal place, where you are the furthest from the pillar, but still with your arms stretched, in front of you and parallel to the floor, hold there.
Catch your time, and hold the same amount of time on both sides.
You will feel the tension on the inner side of your oblique (i.e. the side, which is closer to the pillar).
Make sure you are in a neutral position. Do not le your hips go forward and do not go into anterior tilt.
If you feel the tension through your whole body, do not worry. It is because your stabilizing muscles are weak and the movement makes them work harder.
Try this movement and I am sure that it will become one of your favorite.
P.S. If you liked this post, please take a minute and share it with your friends! I’d greatly appreciate it!