These suckers are fun dynamic way to work your core. I say suckers because they are tough but highly effective. I use 15 lb plates on a 35 lb barbell for a total of 65 lbs. You want just enough weight so that when you press it up it takes some shoulder stability to hang onto.
How to do it:
Starting on your back with the barbell rolled over you at hip level, raise the barbell with your hips creating a bridge. Then press bar straight above you at eye level with elbows locked out and shoulders squeezed together.
Lift head, neck and shoulders slightly to engage upper abdominals
Straighten and tighten your legs together, point your toes and start at the left end of the barbell.
Using control on the way down bring your feet to lightly tap the ground and lift your legs up to meet the right side of the barbell. HINT: You are making an imaginary V with your straight legs.
Starting at the left, tapping down, and bring feet up right then re-trace your pattern until you are all the way back left again– This is one repetition
Notes:
The barbell demands more stability because the weights are on either side, however you can do this same controlled movement holding your baby or puppy straight up in the air as well. Just make sure you swing the legs wide enough on either end.
