70 oxygenmag.com
By Lara McGlashan, MFA, CPT
Photography by Cory SorensenIn daily life, you rarely fi nd yourself crunching up off the fl oor to
do, well, much of anything. And according to Chris Kolba, Ph.D.,
CSCS, physical therapist at The Ohio State University Wexner
Medical Center, vertical training is a better route to a strong,
toned core than crunching.
“In most activities, the body is primarily in an upright position
with various components of vertical, horizontal and rotational
movement acting against gravity,” Kolba says. “Therefore, train-
ing the core in an upright position is a better choice to facilitate
muscle, joint and balance receptor activity.” Training your core
functionally also means better overall performance as well as
killer defi nition in your obliques and six-pack.
Do each move for three to four sets of 12 to 15 repetitions,
together as in the sample routine, or scattered throughout your
training week. Beginning athletes can perform them with both
feet on the ground and/or without weight, while more advanced
athletes can do the moves as prescribed. “The movements are
meant to be small and controlled in nature,” Kolba says. “The size
of the medicine ball varies depending on the ability of the person,
so start lighter and work your way up.”stand-up
ABS
Model: Julia Garibaldi / Makeup: Teri Groves / Top: Valleau Apparel / Pants: Blessed Bodywear / Shoes: SketchersGet a sleek,
strong core
without
crunches with
this vertical ab
workout
SINGLELEGGED
OVERHEAD REACH
Stand with your back to
a wall with your heels
about a foot from its
base. Hold a medicine
ball straight out in front
of your chest with both
hands, arms straight,
and lift one foot off the
ground. Squeeze your
glutes and push your
hips forward slightly to
engage your core. Keep
your hips steady as you
lift the ball in an arc
overhead, then touch it
to the wall behind you
without arching your
back. Return slowly to
the start.