January's exercise of the month focuses on the core, or the abdominal muscles.  These muscles are incredibly important, as the core supports your entire upper body and your lower back. However, abs are to be treated like any other muscle group- incorporate 1-2 ab exercises into your workout and perform 10-15 repetitions, 1-3 times per week.  More than that is not necessary and could lead to injury. For more abdominal exercises, see your local Exercise Place trainer.

 

 

Russian Twist

Exercise Description:
Russian Twist

Instructions:
1. Start by sitting on the floor with hips and knees flexed to approximately 90 degree angles.
2. Grasp a medicine ball or small dumbbell and swing it to the right and left as you keep the hips from rotating with the shoulders.
3. The arms are not perpendicular to the torso, but instead, kept low, near the thighs, as the medicine ball is swung to each side.
3. Repeat for the prescribed repetitions.

 

 

Modifications:

Cable Kneeling Crunch

 

Exercise Description:
Back Extension

Instructions:
1) Position body face down on apparatus placing hips and ankles on respective pads.
2) Place hips (and not stomach) on pad. Place lower leg or achilles tendon area on pad. Cross arms and place on chest.
3) Start position: Back should be parallel to ground with knees slightly bent.
4) Lower body until legs and hip are approximately at 90°.
5) Return to start position.
6) To increase resistance, place arms behind head -> arms extended overhead -> holding weight plate or weighted object across chest.

Exercise Description:
Cable Kneeling Crunch

 

Instructions:
Starting Position: Start on your knees and hold a cable bar next to or behind your head.
Lean forward slightly and crunch your midsection towards the floor pulling the cable down.
Return to starting position.