This is a unique core
exercise that I think you'll really enjoy. It not only
challenges the core but also your balance as you're
performing the exercise.
It also ties the hip
flexors in to the movement, which is useful (ironically
enough) because so many people do crunches and do everything
they can to take the hip flexors out of abdominal movements,
that sometimes the hip flexors are actually UNDERdeveloped.
So basically, for this
exercise, you'll need a kettlebell (a dumbell won't
work for this one, unfortunately - too tough to balance
it on your foot). I'm using a 25 lb kettlebell for this
one.
Set the KB on the floor
in front of you - I took my shoes off for this one but
you can leave yours on, if you like.
Stand on one foot and
slide your toes under the handle of the KB.
Now, using your leg power,
raise the KB up and reach down with your right hand.
Grab the handle with your right hand.
Once you've got the KB
in your hand, raise it up like a front raise.
Bring it all the way up
as high as you can.
You can also perform this
exercise coming across, picking up the KB with your
right foot and transferring to your left hand.
I like to do reps on one
side, cross over, then do a rep on the other side.
Then the switch back to
the other side.
This one really hits the
core in a unique way and places demands on your balance
as you're doing it.
For an even greater balance
challenge, stay on one foot even while you're doing
the front raise portion of the exercise and don't let
the KB touch the ground at the bottom!
