Unfortunately, these popular indulgences do no favors for keeping aflat tummyover the cold winter months.
Dumbbell Wood Chops
First up are dumbbell wood chops.
Lift the dumbbell up and toward your right side.
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Keep your arms straight throughout the entire movement.
Twist your torso, and carefully rotate your legs to bring the dumbbell down to your left.
Bend your knees while dropping your hips to lower the dumbbell toward the ground.
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Lift the dumbbell back up to the right and overhead.
Repeat for eight to 10 reps per side.
These muscles help pull everything in to support your spine," explains MacPherson.
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Now for the step-by-step.
Aim for 15 to 20 passes.
Repeat for three rounds.
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Kettlebell Windmills
“Kettlebell windmills require strength, stability, and mobility.
Reach toward the floor with your left hand, keeping your arm close to your body.
Aim for 5 to 10 reps per side and repeat for three sets.
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“This makes it a highly functional movement that mimics daily activity.
Brace your core, and keep your shoulders back.
Walk for a set distance, turn around, then return to the start.
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Once you are back at the starting position, switch arms, and repeat on the other side.
Do this for a total of four rounds.
Pallof Press
This movement is excellent for increasing core stability and performing daily activities.
MacPherson says, “The Pallof press is an isometric hold that builds abdominal and core strength and stability.
Hold the handle in your left hand.
Engage your core while holding the cable or band handle in both hands.
Push the handle out in front of you at roughly chest height.
Hold the handle out for 10 slow breaths while bracing against the resistance of the weight.
