LITTLE ROCK — Pilates and yoga have popularized many exercises that were once considered more rehabilitative than fitness oriented. As a result, the average fitness buff has been exposed to hundreds more exercises than his parents ever heard of.
This week, I’ll discuss a few of the most common “crossover” exercises that have made the transition from rehab to fab. In addition, I’ll introduce a hybrid version of one of my favorite crossover movements.
Before the 1990s, Pilates and yoga were only practiced in small circles of dedicated enthusiasts. Once these classes began to be offered in traditional fitness clubs, both caught on like wildfire. Today, it’s difficult to find a group exercise schedule anywhere that doesn’t contain regular offerings of each.
The popularization of yoga and Pilates encouraged a sort of contagion: Exercises from each have infiltrated into many fitness programs, even programs designed by people who don’t practice either form of fitness specifically. It’s common to see the “downward dog” yoga position being used for stretching the hamstrings or the Pilates “hundred” being used for abdominal strength.
Possibly my favorite exercise that has made the transition from Pilates/yoga is the plank. The plank is done by tightening your torso as you balance on your forearms and feet with your body outstretched facing the floor.
It’s an excellent isometric contraction for the core muscles (those in the torso, thighs and hips), and it’s easy to see yourself progress as you add time to your plank at each workout. Plus, you can add all sorts of movements to the plank to make it even more interesting.
This week’s exercise is one such movement. The Bench Plank With Lateral Raise is designed to maximize the benefits of the plank while adding a degree of upper body strengthening and additional balance training.
1. Select a very light dumbbell and hold it in your right hand.
2. Place your left hand on the side of an exercise bench (left arm fully extended) and walk your feet back so you are in the “up” phase of a push up, with one hand on the bench and the other dangling underneath your body and holding the dumbbell.
3. Your hips, shoulders and feet should form a straight line.
4. Tighten your abdominals and do a lateral raise with the right arm as you hold the plank position using the left arm and feet for support.
5. Once your arm reaches a position that is parallel to the floor, reverse direction and allow the arm to slowly return to the starting position.
6. Perform 12 repetitions on each side for two sets.
This exercise does require a fair amount of shoulder strength to maintain the plank in a one-arm position, so be sure you feel comfortable with that position before trying the full movement.
Once you get it down, you’ll see how effective the exercise can be.
Matt Parrott has a doctorate in education (sport studies), a master’s in kinesiology and is certified by the American College of Sports Medicine.
ActiveStyle, Pages 28 on 03/26/2012