Sponsored Content: This video represents the honest opinions of Doctor Jo. Thank you to ActivMotion Bar for sponsoring this video and providing Doctor Jo with a free ActivMotion Bar to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.
Here are some advanced core exercises you can do with the ActiveMotion Bar. The exercises themselves are pretty basic, but adding the ActivMotion bar makes them advanced.
Don’t have an ActiveMotion Bar? Purchase one here, or use a regular weigh bar, but the exercises won’t be quite as good.
Want to know more about the ActivMotion Bar? Check out the review I did earlier.
These ActivMotion Bar advanced exercises and should only be used when you are finished with your rehab and preparing to return to your sport or higher level activities. The steel weights in the bar make it unstable, so your muscles have to work harder to keep your core stable.
The first exercise is a crunch. Lie down on your back with your knees propped up. Put your hands on the white lines on the bar. Try to keep the weights in the center of the bar. Come up for a crunch pushing the bar up in the air and control it coming back down.
The next exercise is going to be a bridge. Keep the bar up in the air in front of you. You can start with a pelvic tilt to flatten out your back. Keeping the weights in the center of the bar, lift your bottom off the ground into a bridge position. Slowly come back down. If that is easy, then you can try a single leg bridge. Lift one leg in the air, and lift your bottom off the ground. Continue to keep the weights in the center of the bar. Slowly come back down.
Now you are going to roll over and get into a push up/plank position. Try to keep your body in a straight/neutral position. Put the bar on one side of you. Hold on with one hand in the center of the bar. Lift the bar up as you turn slightly to that side. Try to keep the weights in the center of the bar, and slowly come back down. Switch sides.
The last set of exercises are going to be in prone on your stomach. Bring the bar in towards your chest. Pull into your chest and lift your chest slightly off the ground. That will activate the core muscles. Then you can lift your leg alternating sides or lift them both at the same time. For a more advanced exercise, put the bar out in front of you like you are in the superman position. Lift your chest off the ground, and lift your leg alternating sides or lift them both at the same time.
