active isolated strength

Springing into Shape

“After the winter, there will be spring.” We can all take comfort in these profound words of Chauncey Gardner in the movie Being There. During this time of year, we yearn for warmth; cold and wind has challenged those of us who thrive to move outside in nature. Sprains and strains in the ice, dislocations and fractures from the slopes, general muscle fiber tightening, and howling winds all conspire to weaken our resolve. Injuries during winter’s dark days deter us from vital sunshine and our beloved daily workout rituals. 

How can we transition into spring healthy, ready to enjoy warmer months? We can begin by renewing our muscular system. Here’s two essentials from The Whartons Strength Zone® One—Hip & Trunk. 

Lower Abdominals. Michael Del Monte Photograph

Lower Abdominals. Michael Del Monte Photograph

1.Lower Abdominals—Lie on back. Bend knees and hips at 90 degree angles. Extend arms over head and grab a stable surface—table or bed for support. Maintain the 90-degree angle of your hip and knee. Raise your pelvis off the surface. Slowly return to start position. Add resistance by placing an ankle weight looped around your ankles. Repeat for 10-12 repetitions. 

Sacrospinalis. Michael Del Monte Photograph

Sacrospinalis. Michael Del Monte Photograph

 

2.Sacrospinalis—Lie face down on table or bed. Your hips should be on the edge of the surface. Straighten your legs. Turn your toes inward. Hands may grasp table or bed for support. Head rests to one side. Raise your legs to mid-line position with your trunk. Slowly return to start position. Ankle weights may be looped around ankle to increase resistance. Repeat for 10-12 repetitions. 

 

Enjoy these two extended core exercises, great additions to your strength training program. These exercises can be found in the Whartons Compete Strength Book, Whartons on Demand Streaming Channel, Whartons Strength for Athletes and Everyone DVD, and Whartons Digital Downloads.