The Tribune

By Ray Ferguson

Personal trainer

Club One

Yes, summer is officially over. But there is no reason not to get a head start and be “abs ready” for next summer. And let’s be honest, the Bahamas’ summer weather lasts 10 months of the year.

Today’s article will give you two abdominal exercises that you are probably not doing. How do I know? Because these are two exercises that do not directly perform the natural muscular action of the abdominal. The abdominals flex the trunk. However, these two exercises affect the abs by going “anti”, that is anti-flexion, anti-extension, anti-lateral flexion, and anti-rotation. These two “anti” exercises provide excellent results.

• The oppositional

dumbbell row

This exercise is anti-flexion and extension and anti-lateral flexion, and is particularly tricky because the movement of the rowing arm creates instability, especially with the opposite leg up. Focusing on your foundation (shin, supporting arm and abdominals) will help you complete this exercise.

Targets: Upper abs, back, rear shoulder, biceps and core.

How to do it:

Kneel on the bench in a flat-back tabletop position with your left shin and right hand pressing into the bench, and your left arm holding a dumbbell and hanging straight down from the shoulder. Extend the right leg back behind you. You can keep your toes on the ground. Pull the left elbow up toward the ceiling, squeezing the back of the shoulder, and then lower the weight. Complete 12 repetitions and switch sides. You are trying to remain as tight and still as possible to prevent any movement of the body, remember the goal is anti-extension, flexion and lateral flexion, so try to complete all 12 reps with as little wiggling as possible.

In the past, twisting crunches were used to train the obliques, and for all intents and purposes, they still are, but we have also come to learn that these exercises can do damage to the spine especially when done incorrectly. Anti-rotation exercises aim to prevent spinal movement which is essential for the help and support of your lower back. Any gyration of the back should occur in the thoracic spine, as we aim to limit rotation of the lumbar spine.

• Kneeling pall of press

How to do it:

Position yourself perpendicular to a cable machine and move a few feet away to allow for tension on the cable. The cable should be aligned with your mid-section. With your stomach tight, chest tall and shoulders back, slowly control the cable away from your body staying in-line with your sternum until your elbows are almost locked out. Pause for two seconds a repeat 12 times for two or three sets.

• Ray Ferguson is a certified personal trainer at Club One Fitness. His motto is: “If it does not challenge the body, it does not change the body.”

He is also certified as a strength and conditioning specialist, in Tabata training, Ashtanga Vinyasa Yoga and in TRX training.