Exercise routines can become boring over time, which could contribute to the whooping drop-out rates. (Fifty percent of people abandon their exercise program within six months.) An easy way to spice up your program is to incorporate small changes into your favorite moves. This can be accomplished by simply switching your stance or the position of your arms, or layering movements in order to create a totally new exercise. Check out these three ideas to introduce challenge, fight boredom and get you through the plateaus.
Sumô-squat pulses
Starting position – Position your feet in a wide stance, allowing your toes to point out slightly. Knees are soft (not locked). Tuck in your pelvis and your abdominals. Your back should be in a neutral position (neither arched nor rounded). Stand tall, stacking the shoulders on top of the hips (don’t lean forward). Pinch the shoulder blades together and keep the chest open. Keep your hands at your sides or on your waist.
Movement – Bend the knees and hips, lowering your body into a squat, while keeping the upper body as still as possible. When you reach the bottom part of the movement, use your thighs to push your body half way up in a short, rapid move. That’s one pulse. Repeat the pulses five to eight times before coming all the way up. Each set of five to eight pulses represents one repetition. Aim for three to five repetitions. You will surely feel the burn on your thighs.
Reverse cross-lunge with knee lift
Starting position – Stand up with your feet hip-distance apart, aligning your ankles, knees and hips. Keep your pelvis tucked in and the abdominals engaged. The upper body should be relaxed but active (straight spine, chest open, and shoulders pulled back). Place your hands on your hips.
Movement – Shift the weight to the right leg while lifting the left foot off the floor. Bend both knees, and step the left foot behind the right leg, crossing the legs into a curtsy lunge. Pause at the bottom for a second. Then, straighten the front knee (right) while pushing the left foot off the floor. In one fluid movement, lift the left knee up, balancing on the right leg. This is one repetition. Perform eight to twelve repetitions with each leg. This exercise will challenge your balance and coordination.
Lateral arm swing rotation crunch
Starting position – You’ll need a stability ball for this one. Sit on the ball and roll your body forward, until your lower- and middle-back are in contact with the ball. Keep the feet hip distance apart and push your hips up, engaging your glutes and abdominals. Reach both arms up in front of you.
The movement – Using the abdominal muscles, slowly rotate your trunk, shoulders, and arms to one side, allowing your gaze to follow the hands. Then return to center while curling up the trunk and lifting the arms up. Rotate to the opposite side. This is one repetition. Perform eight to 12 repetitions. I assure you that this is more fun (and challenging) than your regular crunch.
References
Ross, J. “Top Tips and Never-Before-Seen Exercises for Training the Abs.” Fitnovatives blog. Available at http://www.acefitness.org/blog/. Accessed in April 2012.