Got Wood?

Now that I have your attention, this week's exercises can all be themed around "wood." No, not that kind! Good ol' lumber. As with wood, these two exercises make your body strong, sturdy, and flexible while working your "core" muscles: the abdominals, pelvic muscles, and the lower back or lumbar (which, coincidentally, sounds a lot like lumber!) What are these exercises? The wood chop and "walk the plank."

How much wood could a "wood chop" chop? Heck if I know. But I do know the wood chop is one of my favorite core exercises. Place both hands on one high cable handle or an exercise band anchored to the top of a doorway. Have both feet placed a little wider than shoulder-width apart, with the arms fully extended to the right. Keeping your shoulders pulled back, draw your belly button in and bring your hands diagonally from upper right to lower left, contracting your abdominals at the bottom of the movement. With control, reverse the movement back to the starting position. Repeat 15 times, then switch sides. Make sure you first try this with a relatively light weight to ensure proper form.

Shiver me timbers: If you were a pirate looking for bootie (and let's face it, who isn't?) and you heard the words "walk the plank" you'd probably put your water wings on. Luckily, you won't be walking that kind of plank. The plank is an exercise found in most yoga classes and on most gym floors. Start off lying prone (on your stomach). Bend both arms so your elbows are on the floor directly beneath your shoulders. Both legs are straight behind you with your feet flexed and your toes curled under. Pull your belly button toward your spine and lift your hips off the ground. Tip your pelvis under and make sure you are one straight line from head to foot. (A lot of people have a tendency to lift the hips too high.) That's your basic plank. Try holding that position for at least 30 seconds. When you have mastered that, then try "walking the plank." Lift one leg up and hold for 5 seconds, and then switch legs. Make sure you keep both hips even. One should not be higher than the other. Repeat at least six times.

Performing these two core exercises will keep that midsection as hard as ... well, wood!

Do you have a question for Bobby about how to improve your time in the gym? Send us an email.

(Photo: Getty Images)

---

A.C.E.- and N.A.S.M.-certified, Bobby Solorio has been personal training for over 10 years. You might recognize him from Bravo TV's "Kathy Griffin: My Life on the D-List," where he trains his now-A-list client. For more info check out Bobby's website.