Seated Cable Woodchop

This exercise targets the abdominals and more specifically, the obliques. It is a fantastic exercise to help tone and condition the mid-section. To get the most out of the exercise it is important to be able to disassociate the hips and lower body from the upper body. This forces the obliques to do the work as the trunk rotates. To help achieve this it is a good idea to start in a seated position as this fixes the pelvis and allows the upper body to do the work.

How To

Sit on a bench or a swiss ball and grasp a high-pulley cable handle with both hands ( pictured below). Grip the handle with the hand that is furthest away from the cable first and place the other hand on top.

Pull the handle toward your chest (pictured below).

Rotate away from the cable column and push the handle away from you (pictured below). Try to maintain an upright posture as you perform this exercise.

Start by performing 2 sets of 12-15 repetitions. Focus on trying to feel the muscles around the trunk working as you rotate.

Important Note: If you feel dizzy at any point during the exercise STOP IMMEDIATELY.

Standing Cable Woodchop

This is a more advanced version of the seated woodchop as it includes the lower body as well. A great way to improve the strength and tone of the abdominal muscles as well as increasing performance in any field that requries rotation ie. Golf, cricket, baseball.

How To

Stand next to a high-pulley cable column and grip the handle. Use the hand that is furthest away from the column first and place the other hand on top. Adopt a wide stance with your bodyweight split 70/30 in favour of the leg closest to the column (pictured below).

Initiate the movement by driving off the leg closest to the column and simultanously rotating your body away until your hands are just outside the line of your knee (pictured below). Try to keep your arms straight throughout the rotation as this will focus the effort on the obliques even more.

Start by performing 12-15 repetitions on each side with a 2-1-2 tempo (this means it takes 2 seconds to move across then a 1 second hold and finally 2 seconds to return to the start position). To increase the challenge further increase the speed you perform each repitition (ensure you still maintain control at all times).

Important Note: If you feel dizzy at any point during the exercise STOP IMMEDIATELY.

Cable Woodchop Kneeling on Swiss Ball

This is an extremely difficult exercise that requires a high degree of balance and co-ordination. Kneeling on a swiss ball means the body has to compensate for the unstable surface and therefore extremely challenging for the nervous system.

How To

Grip a high-pulley cable column handle with the hand furthest away from it and kneel on a swiss ball (pictured below).

Keeping your balance, pull the handle across your body as far as you comfortably can whilst maintaining your position on the ball (pictured below).

Start by performing 8-10 repetitions on one side then repeat on the opposite side. As you become more accustomed to the exercise build up to 10-12 reps per side. Increase the challenge by increasing the speed at which you perform the movement.

Important Note: If you feel dizzy at any point during the exercise STOP IMMEDIATELY.

Only attempt this exercise if you can kneel on a swiss ball for 60 seconds or more.