Kenneth Mitchell, Head Trainer at Anytime Fitness, says to enhance a full-body workout, look for exercises that move the body in every direction. “In everyday life, our bodies move forward, backward and side to side, yet all too often our workouts don’t force us to move in all the different planes of motion,” he says.“ Most of our workouts include sagittal plane movements such as squats, pull-ups and push-ups with a few movements in the frontal plane such as side lunges, side-shuffling, or chest flies, but we neglect rotational movements in the transverse plane.”
To address this, Kenneth recommends finding a favourite functional rotational exercise; his is the Swiss ball kneeling chop. Add three sets of 15 on each side of your body to your weekly workouts not only to strengthen your core, but also to help with posture, back comfort and overall flexibility. This exercise is performed kneeling, which helps avoid hyperextending your knees and can be modified by reducing or adding more weight.
Follow Kenneth’s guided steps to try this move on your own or visit him at Anytime Fitness, located on Market Street in Camana Bay for more information on strength training.
Step by Step: You’ll need a small- to medium-sized Swiss ball and a cable weight machine with a single hand attachment in the lowest position. Add enough weight to the cable machine so that you can complete 12 to 15 reps with control.
Start by kneeling on your right knee with your left foot flat on the ground. Hug the Swiss ball into your chest while wrapping your arms around the ball to grab the handle of the attachment in both hands. You will be sideways to the anchor point, holding the handle. Make sure you are far enough away from the anchor point so there is always tension in the cable.
Keeping your hips and head stable, start to rotate from your spine to pivot your upper body from the lower right and pull the handle across and up to the upper left corner, in a diagonal fashion, all while squeezing the ball. Your arms should be straight and your chest should be up.
With control, bring the cable back across your body and down to your starting point, still squeezing the ball. Move in a slow and controlled fashion back down. Do not let the cable pull you. Repeat. Complete 12 to 15 reps to one side before switching to the opposite side. Do three sets.
Kenneth’s Tip: During the rotation, exhale and suck your core in to bring about a greater range of motion, activating the transverse abdominis and internal/external obliques.