Workout: To do at home, in the gym or on the go

Sports By Ricky Ali Personal Trainer Shula’s Athletic Club Thursday, July 16, 2020

This exercise is called the seated core rotation and can be performed while you’re watching TV.
Put down the chips, pick up a weight and get to work on your abdominals.
1. Sit on the floor with both knees bent and lean your upper body back slightly. Hold a 2-to-4 pound ball or a dumbbell that weighs up to 5 pounds in front of your chest, with your elbows at your side, as shown in the top photo.
2. While maintaining this posture, contract your abdominal muscles and twist your upper body to the left and then to the right, as demonstrated in the photo below.
3. Do not allow the weight to fall to the floor. Make the rotations slowly, and while maintaining full control, lower the weight toward your hip and then slowly bring it back up toward your chest as you turn toward the other side.
Staying in control assures your abdominals are engaged without using the momentum of banging the ball or dumbbell off the floor.
Repeat 10-15 times.
4. Avoid rounding your shoulders or pulling your neck and head out of the proper posture.
5. You’ll feel the results deep in your internal core muscles; external and internal obliques; the rectus abdominis (six-pack); and chest and shoulder muscles.

Disclaimer: Do not begin any physical activity described in this column without prior approval from your health care professional.

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