In honor of our Glutes, Guts, and Guns Boot Camp that starts next week, I wanted to share 3 effective core exercises that you probably aren't doing right now. These can be done at home, or on the road but do require some minimal equipment. The 3 exercises are the Paloff press, resistance band torso twists, and suspension trainer hip drop.
Studies show that most people won't watch a video longer than 2 minutes. This video is 1:54, go watch it! That also means I could not fit in as much info as I like into the video. So here are a few further tips for these exercises.
1. Paloff press with resistance band
This what is known as an anti-rotation exercise. When you press out, you will really feel your love handles and butt muscles working hard. Start with the handles in the center of your chest, press out, hold for a couple of seconds, let it come back towards your chest, and repeat this sequence.
2. Torso twist with resistance band
Wrap the band around something that won't move, grab both handles with your hands, keep your arms straight, and rotate to your left. Make sure your arms are just holding on and not pulling the band, that is the core's job. Repeat on the other side. To make it more challenging, stand on one foot.
3. Suspension trainer hip drop
This requires a suspension trainer (TRX Jungle Gym, etc...) but could also be done with a rope if you were in a pinch. I am using a suspension trainer with a door attachment. The door attachment just rests on top of the door, you close the door (hopefully no one opens the door mid-exercise) and you can loop the suspension trainer through.
Then you will stand with one foot forward, one foot back, the lead foot will be the one closest to the door attachment. Place both handles over your head, elbows up high, lead with your ribs, drop your hip away from the attachment, and then stand back up. Repeat on both sides and then have really sore love handles the next day.
