Offset Long Lever Core Training for 2024

While there are numerous benefits to static nose to toes core training, it is important to understand that you have both movers and stabilizers throughout the core. And, muscles that create movement, such as the rectus abdominis, erector spinae, external obliques, and internal obliques, are specifically positioned mechanically to flex, extend, rotate, and lateral flex the torso. Therefore, integrating movement patterns which address the strengthening of those muscles methodically encouraging controlled movement is essential. Planks and side bridges concentrate on the stabilizers throughout the body, and vertical core training wherein we are required to brace and stabilize as other body parts move, are also essential elements of our exercise programs.

The days of performing hundreds of crunches are hopefully behind us, but that does not mean that flexing and rotating the torso should be eliminated from our exercise programs, unless there is a specific physical limitation that prohibits those movement patterns. This month, three progressions are highlighted which require use of a stability ball and “offsetting” the body to challenge stability and mobility. Adding these to your core training for 2024 may provide you with exciting variety and results! As always, prior to beginning any exercise program, please consult your physician.

Perform 1-3 sets of 8-12 repetitions of each exercise in the progression described, on two-three non-consecutive days/week.

Offset Long Lever Curls – Progression #1 – begin seated on the ball, walking the feet out away from the ball until the lumbar spine is comfortably supported as well as the thoracic spine (i.e., middle of the back). “Walk” your feet to the right to shift the body to the right side of the ball so that the right shoulder is not quite supported on the ball. However, the middle of the thoracic spine to the left shoulder is fully in contact with the ball. Place the left hand behind the head supporting the head/neck and extend the right arm behind and over the head, both feet remain in contact with the floor throughout. Legs approximately shoulder distance apart and the knees to the top of the head should form a “tabletop” position. Engaging the rectus abdominis by compressing the abdomen, lift the head/neck/shoulders, as one unit, off the ball displacing the rib cage aiming toward the hips. Then, return slowly to the beginning position and repeat. Perform this sequence on the opposite side.

Offset Long Lever Curls with Rotations – Progression #2 – return to the beginning position shifting the body to the right side of the ball. With the tabletop position re-established, and the left hand supporting the head/neck and right arm extended again, engaging the external obliques, rotate the torso initiating from the waistline, leading with your right shoulder aiming toward the opposite hip. Then, return to the beginning position and repeat. Perform this sequence on the opposite side. *Remember, rotations should be directed toward the midline of the body, not to the outside of the body or ball.

Offset Long Lever Curls/Rotation Combination – Progression #3 – return to the beginning position shifting the body to the right side of the ball once again. With the tabletop position re-established, and the left hand supporting the head/neck and the right arm extended again, perform the long lever curl to the left, then perform a center curl. Repeat this sequence (i.e., left/center – 8x). Repeat on the opposite side.

By: Jackie Wright, Owner/Manager Lakewood Fitness