Core Training - Wood Chop & Twist with Medicine Ball

Core Training

We all know Core training is essential to a physically stronger you.  It allows for developing the stabilizer muscles such as the rectus abdominis, the obliques, the back extensors, the lower head of the latisimus dorsi, (wings of the back) small spinal muscles (multifids muscles), transverse abdominis, and glutes, all resulting in a stronger core.

In one of my previous blogs I looked at performing the Plank or Prone Pedestal to strengthen the core. Let us continue looking at strengthening the core by performing Wood Chops and Standing Twist both exercises executed with the Medicine Ball.

Exercise A: Wood Chops – Upward rotation of the arms with hip rotation and flexion (bending)

Description:

·         Stand in a split-squat stance position with hip flexion/bent, torso facing forward and arms to the front of your torso holding the medicine ball hanging in front of you. Do make sure to have elbows soft or bent at the beginning of the exercise as well as when you execute the exercise;

·         With medicine ball in hand rotate arms upward above your head in conjunction with hip rotated into a standing position;

·         Return to split-squat stance position (hip flexion) and return arms to the front of your torso. 

Exercise B: Standing Twist

Description:

·         While standing in a split-squat stance position, hold medicine ball in your hands with your arms forward in front of your torso just above waist.

·          Twist the ball around your body to the right side while keeping your hips and legs fixed and also keeping your head facing forward.

·         Repeat by twisting to the left side to complete the first repetition.

Video Here:

Try it! A combination of Wood Chop and Standing Medicine Ball Twist

Muscles worked: The Stabilizers muscles: Rectus abdominis, (six pack) the obliques, the back extensors, the lower head of the latisimus dorsi, (wings of the back) small spinal muscles (multifids muscles), transverse abdominis, glutes; Other muscles: shoulders

Try it: Try doing 2 sets of both exercises one after the other for 15 repetitions. Take 30 to 45 seconds rest between sets.

Variation:  There are many variations to the Wood Chop, however try this one and let me know your experience