Core Strength with Dumbbells
The other day I was teaching a yoga class when my 4 year old daughter decided to climb all over me. The next day, it felt like I had gone to a personal trainer for a hard-core workout and it got me thinking: I should incorporate some weights into our balance board routine. Why not, right? So, here are 4 core-strengthening and whole-body power poses for you to try on your balance board.
Try going through the whole series 2-3 times. I used 5 pound weights, and recommend starting off light and then working your way up if needed.
HEAVE-HO
Holding the end of the dumbbell in your fingers, place your feet just wider than shoulder-width apart, bend your knees and at your hips slightly, and swing the dumbbell back through your legs.
Pop your hips forwards and bring the dumbbell back up to eye level. If you’re using an adjustable dumbbell, be careful and make sure that the plates are secure. Do this 8 times.
CHOP CHOP
Hold the dumbbell with both hands up and to one side of your head with arms outstretched.
Pretend to slice the dumbbell down across your body and squat as you go, so the dumbbell ends up beside your opposite shin.
Return to the start and repeat. Repeat 8 times, then switch sides.
BLAZING BOAT:
Sit on the floor with your feet in the air and knees bent, holding a dumbbell in both hands in front of your sternum.
Keeping your core braced and arms straight, rotate to one side. Then twist the other way. Return to the start again to complete one rep. Do this 8 times like the others.
PLANK VARIATION:
Begin in a full plank position with a dumbbell on the floor a few inches away from the outside of left hand. Engage abs to keep torso steady and reach right arm under or over left to grab dumbbell. Pull the dumbbell across the floor to the right side of body, releasing it just outside of right arm, and then return to plank. That's one rep. Do 10 reps, alternating sides each time.
Ok, so now you should really feel your core! Always make sure that you keep your core strong and a neutral spine when doing these poses. And by the way, instead of letting my daughter climb all over me while doing these movements, I had her be the photographer….otherwise I would have been a MILKSHAKE board sandwich!