Effective Low Impact Move to Strengthen Your Core – V-Sit Crunch

V-Sit Crunches with StrongBoard Balance® is an effective low impact exercise that will work your abs, obliques, lower back, hip flexors, and core. This is an intermediate exercise and should be performed on a stable surface prior to performing it with the StrongBoard Balance board. This exercise utilizes your body weight to isolate the core and primarily targets the abdominals, tone the obliques, strengthen your back muscles, and challenge your entire core. This exercise will also strengthen your hip flexors, quadriceps, and hamstrings too.

Featuring Darius Alexander – Athletic FIT Coach – StrongBoard Balance Ambassador
Instagram: @humblemuscle #MOTIV8

Steps

1. Start by placing StrongBoard Balance in a lateral position. Sit on the center of the platform, basically balancing on your bum.

2. Lean back to a 45-degree angle and place hands on the floor behind you for support, keep your abs braced and your spine lengthened and neutral.

3. Lift both legs off the floor, into a “V” shape.

4. Push both legs out, then pull your knees into your chest.

5. Repeat for the desired amount of repetitions or duration.

Tips

Be sure to keep the spine erect and stabilized by bracing your abdominals through the entire set. For more of a challenge, you can slow your tempo. Other movements can be performed in V-Sit, like side to side and Sidewinders, butterfly, Russian twists, toe taps, etc.

Effective Low Impact Move to Strengthen Your Core - V-Sit Crunch

StrongBoard Balance® utilizes MULTI SPRING TECHNOLOGY™ that works with your body to deliver the perfect amount of stimulation to keep your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, improving posture, proprioception and reaction time.

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Aging and Exercise: Fitness Tips

Exercise and Feel Great at ANY Age! StrongBoard Balance Board
Kathy Smith

As we get older, exercise becomes more of a necessity so we can prevent common injuries and enjoy our later life. However, as our bodies age, certain types of exercise become more important than others. Incorporate these into your workout routine and your body will thank you!

1) Low-Impact Cardiovascular Exercise

Walking, riding a bike, swimming, using an elliptical trainer, or taking dance classes like Zumba are great ways to get your heart rate up without impact. Cardiovascular exercise will reduce your risk of heart disease, lower your blood pressure, and aid in weight reduction. The lower the impact, the happier your knees! Aim for 20-60 minutes at least 3 times per week.

2) Perfect Your Posture

Years of hunching over the computer, childcare, and incorrect movement patterns can wreck your posture and weaken your core. Try Pilates and yoga to realign your spine and resolve any bad habits you may have developed over the years.

3) Get Flexy

Range of motion work and stretching can help keep your joints running smoothly. Exercises like windmills, leg stretches, and abdominal rotations will help your posture and develop strength cardiovascular and musculoskeletal exercises. For optimal results, stretch before bed when your joints and muscles are warm.

4) Add Resistance to Your Routine

As our bones weaken and muscles atrophy with age, it becomes critical to incorporate a consistent weight routine along with cardiovascular exercise. Weight training will increase bone density and musculoskeletal health. You will recover better from surgeries and falls when your muscles are strong and being challenged regularly. If you’re just starting out, use machines and cables to assist your form and build strength, and then move to bodyweight, cable, and dumbbell routines to incorporate range of motion and postural work.

5) Balance!

A recent study suggests that 80% of falls in the elderly population results in death. Balance training is critical to prevent falls and possible injury. Even standing on one leg while brushing your teeth is a good start to engage your core and fire up your proprioceptive muscles that increase visual-spatial awareness and strength. Aim to add at least 3 balancing and core exercises every time you hit the gym.