May 9, 2008, Newsletter Issue #102: Adding Core Exercise to Your Weight Training Routine

Tip of the Week

It is quite possible to integrate strength training with core exercise. The technique, which was developed by the National Academy of Sports Medicine, is known as Integrated Training. First, you perform a traditional strength exercise, either using a machine or free weights. For your second set, you work the same muscle group using a piece of balance equipment. Keep in mind that you should perform the balance exercise either without weight, or with a lighter weight. Since the balance exercise will involve greater use of your core muscles, you will be getting an ab workout even as you work your legs and upper body.

The Integrated Training program can either be performed at the gym, or in your own home. Nowadays, most gyms have stability balls, balance boards and Dynadiscs. You can always bring a Dynadisc with you if your gym does not have any. For those of you who do not have a gym membership, most of the weight training exercise can be performed with resistance bands. Here is a sample workout plan:

Set One: Resistance Band Push-up

· Assume a plank position with a theraband under your shoulder blades.

· Hold the ends of the band with your hands flat on the floor.

· Imagine that you are balancing a tray of expensive champagne on your back. If your spine sags, the champagne will spill.

· Engage your deep core muscles.

· Inhale as you flex your elbows and lower your body towards the floor.

· To keep your shoulders relaxed, imagine that they are sliding into your rear hip pocket.

· As you exhale, extend your elbows.

· Perform 8-12 repetitions.

Set Two: Stability Ball Push-up

· Lie prone with the stability ball under your thighs

· Inhale as you flex your elbows

· Exhale as you extend.

· For a greater challenge, bring the ball closer to your feet.

· To add work for the adductors (inner thigh), frame the ball with both legs

· As you extend your arms, squeeze the ball with your inner thighs.

Chest Fly

· Lie supine a weight bench

· Hold one dumbbell in each hand. Weights will be overhead with palms facing each other.

· As you inhale, keep your elbows flexed and open your arms to the sides.

· To avoid damaging your shoulders, stop at shoulder level. Visualize a curtain rod going across your chest, expanding outwards.

· As you exhale, imagine you are trying to catch a pencil between both sides of your chest. Slowly close your arm.

· Perform 8-12 repetitions.



Band and Ball Chest Fly
The chest fly can be performed on the stability ball. Place your head and shoulders on the ball. Make sure to keep your hips lifted. Place a resistance band under your upper back and hold one end with each hand. Instead of simply closing your arms, the band will allow you to cross one arm in front of the other. This increases your range of motion, and may create a bit more definition for the cleavage.

Upper Back Exercises

To create muscular symmetry, you want to have cleavage in front of the body, as well as cleavage in the back. Therefore, a well-designed exercise program will target the rhomboids, latissimus dorsi and rear deltoids.

Set One: The Lat Pull-Down

When you go to the gym, you might see a number of variations on this exercise. Some people use a wide grip while others use a narrow one.

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