SR Therapies

Five exercises better than side bends to sculpt strong obliques

• Training your obliques may not be at the forefront of your mind when you’re on a mission to get a rippling mid-section, often it’s the abdominal muscles we’re headset on. But, to build a set of washboard abs, or improve your overall core strength, you need to give them some love and attention. That being said, we’d avoid the side bend.  

• You may have seen others pumping out 12 to 15 reps on either side of their body with a kettlebell or dumbbell in hand, determined to get their ‘side abs’ to show. But have you ever done a side bend and felt your lower back aching afterwards? This is because it places your spine in an uncomfortable position. Throw some weights into the equation and it's even worse.

• You also end up using your hips far more than your obliques to perform the exercise so, in terms of bang for your buck, it’s minimal. 

There are far better, functional exercises out there that will strengthen your core and give you a much better ab workout. Here are five of our favourites… 

• 1. Single-arm farmers carry 

(Image credit: Getty))© Provided by T3 

• We’ve previously written about why we love farmer carries on T3, as they’re not just great for your obliques, but your core, arms, shoulders and legs. The traditional farmer's carry is performed with either two kettlebells or a pair of dumbbells. But, by carrying just one weight, instead of two, will challenge your obliques even further as they will be working extra harder to stop your torso from bending and twisting. It’ll also make everyday activities easier too, like carrying the shopping. 

2. Russian twist

((Image credit: Getty Images))© Provided by T3 

• This classic core exercise will obliterate your obliques and core. Plus, it can be done using either just your body weight, or you can add some weight into the equation for some extra resistance. A tip from Jeff Cavaliere, Strength and Conditioning Coach and Founder of Athlean-X, focus on driving your elbows back during this exercise. This will ensure you’re actually rotating your torso and not just tapping side to side (which won’t do much). 

3. Pallofpress

• Although it sounds like some sort of mechanical machine, the pallofpress is an excellent core exercise that hits the obliques and abdominal muscles. By slowly pressing a cable (or resistance band) out in front of you, and then back again, it challenges your torso to remain stable while under load. As well as sculpting your mid-section muscles, it also has great carryover for loaded movements, the back squat and deadlift.  

4. Kettlebell windmill

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  ((Image credit: Getty Images))© Provided by T3
• This exercise is slightly more technical, but if you can master it the payoff is worth it. As well as torching the obliques, it also strengthens your glutes, shoulders, lats and improves your hip mobility and flexibility in the hamstrings. As the name suggests, it's usually performed with a single kettlebell, but a dumbbell will work just as well. If you can’t perform the exercise standing, you can do it half-kneeling instead.  

5. Side plank 

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  ((Image credit: Getty Images))© Provided by T3
• Planks are one of the GOAT exercises when it comes to strengthening our core, but this bad boy will particularly fire up the internal and external obliques. Its greatness doesn’t stop there though, as it’s a compound exercise that also works your shoulders, hips and glutes. It doesn’t require any equipment either, but if you do fancy an extra burn, just grab a dumbbell.    

Forget Russian Twists — this 10-minute stability ball workout targets your abs and glutes

• When it comes to stability ball ab workouts, not all exercises are created equal, and you might be wondering where to start. Whether you’ve invested in a stability ball for yoga, and want to add it to your ab workout routine, or you’ve spotted someone using it in the gym and want to give it a go yourself, I’ve got you covered.  

Rather than focusing on exercises like Russian Twists, which only target your abdominal muscles, and can put your lower back under a lot of pressure, the exercises in this 10-minute workout hit your abs and glutes. You can do it from home, or in the gym, and all you’ll need is your bodyweight, a stability ball, and a wall. 

 

As a reminder, if you’re new to exercise, or you’re returning to exercise following an injury or pregnancy, this might not be the right workout for you and your body. It’s always a good idea to check with a medical professional before taking on a new workout routine, and if you’re unsure, always ask a personal trainer to check your form to avoid putting yourself at risk of injury. 

 

• What is the workout? 
• The 10-minute workout, created by MadFit on YouTube, has five different exercises. Each exercise is performed for 45 seconds, followed by a 15-second break, and you’ll do two rounds of the circuit in total. Stability ball squats
• For this exercise, place the stability ball against the wall behind your lower back, and lean your body weight against the ball. Step your feet slightly wider than hip-width apart, and squat down, rolling the ball down the wall, then straighten your legs to stand back up. 

Stability ball crunches

• For this exercise, start on the ground with your lower back pressed into the exercise mat, and your legs outstretched. Hold the stability ball with both hands, with your arms outstretched towards the ceiling. Engage your core, and lift both legs up to the ceiling, then place the ball between your legs, and lower your arms and legs back down to hover a few inches off the ground. After a couple of seconds, lift the ball again, and take it with your hands, this time lowering the ball behind your head as you drop your legs down. 

Stability ball hamstring curls

• Place the stability ball on the ground and dig both heels into the ball as you raise your hips up to the ceiling with your legs straight. From here, roll the ball in towards your glutes, keeping them raised to the ceiling and your hips steady, and then roll the ball back out to your starting position. Move slowly and with control.  

Stability ball knee tucks and pike

• For this exercise, you’ll need to start by getting into a high plank position on the stability ball. To do this, place your feet on the stability ball, and engage your core to hold a high plank position. From here, tuck your knees into your chest, roll the ball underneath your body, and then reverse the movement so you are back in a high plank position. Then complete a pike, raising your hips up towards the ceiling and raising onto your toes on the stability ball, before lowering back down to a plank. 

Stability ball frog pumps

• To do this exercise, start by lying on your back, with your knees bent, and place your feet on the ball so that the soles of your feet are facing each other and your knees are pointing out to the side. From here, raise your hips towards the ceiling and squeeze your glutes. Hold this for a couple of seconds, before lowering your hips back down to the exercise mat. Don’t let your glutes touch the floor throughout the exercise. 

((Image credit: Shutterstock))© Provided by Tom's Guide

 

What are the benefits? 

• The clue to the main benefit of adding a stability ball to your workouts lies in the name — exercising on, or with the ball challenges your stability, and forces the muscles in your core to work harder to keep you steady. A strong core is much more than just an aesthetic goal — it can help you lift heavier weights, run with better form, sit and walk with better posture, and protect your spine from injury. 

• However, this workout doesn’t just use the muscles in your midsection — your glutes get a workout here too. The glutes are the largest muscle in the body, but if you spend a lot of time sitting down, you might find they are pretty lazy during your workouts. Strengthening your glutes has several benefits — it can help you avoid injury to your lower back, improve athletic performance, and improve your posture and balance. 

Finally, using a stability ball helps you work on your mind-body connection and balance in your workouts. As you wobble on the ball, you’ll have to really think about the muscles you’re trying to engage to complete the exercise, improving this connection in the body. You’ll also work on your front-to-back balance, which can come in handy when lifting weights. So grab that yoga ball and give this workout a try!  

• Story by Jane McGuire: Tom's Guide

Supplies, Description, and Usage - Tech Nails-2 

Fiberglass Nail Wraps- 

• A fibreglass mesh is used to cover the nail bed and free edge of the nail. A special bonding resin that resembles thick glue is spread evenly over the fibreglass mesh, which is then sprayed with an activator that sets the resin and makes the glass mesh bond to the nail. The wrap is filled, then buffed.
• Proper use of the fibreglass products is very important. A chemical reaction can cause a hot burning sensation to the client if used improperly.
• Also any nail bed that has been injured or recently broken , filled too thin, or is just palin sensitive can have a greater burn reaction.
• Every client must be aware of these possibilities. The heat sensation will subside almost as fast as it comes. Also tapping on top of the nail bed with an orange stick will increase circulation and distract discomfort. Test patches are recommended for anyone who is sensitive.

Files- 

• There are many kinds of files , from very coarse to very fine. The coarse file is best used on acrylic and for shaping nail tips., while the finer file is used to smooth the surfac of silk or linene. Never use a worn out file, this can cause discomfort from friction. 

Filler Powder- 

• Fine powder in squeezable bottles is sprinkled onto the glue to fill in space between the nail tip on the underside of the nail if needed, or to fill in the ridge between the nail and tip. Acrylic powder can be used in its place but both powders are hard to file. 

Fingernail Brush- 

• Small brush with a handle to scrub under the free edge and clean cuticles when manicuring or doing nail artistry. 

Glue Setter-

• Glue setters enable the glue to set instantly when wrapping or applying tips. They can be found in pump or aerosol sprays. The fast-drying action can make the nail bed burn if too much is used . Use caution- always spray very lightly.
• (To apply nail tips with setter, prepare nail plate, spray lightly.( To apply nail tips with setter, prepare nail plate, spray lightly, apply glue to nail tip. and press in place.It adheres instantly so be sure it is straight. Spray lightly after applying glue, then file.) 

Gold Leaf-

• Gold leaf is available for applying to nails. You can get a beautiful gold nugget effect or a solid gold nail. It is applied with clear polish.

Light. Nail Gel-

• This gel is applied to a nail tip to wrap a material nail or extend the nail using the sculptured nail method. This gel does not set until exposed to the light rays of a special ultraviolet lamp.
• Light nail gel is odorless; it should be used under specific instructions according to the system purchased.
• Heat sensation can occur on the nail bed if used too thickly or if the nail is damaged. 

Linen-

• Linen fabric is applied with nail glue on natural nails for reinforcement. It is also used to wrap nail extensions. Linen is stronger than silk but does not look as natural. The linen is not transparent and cannot be worn without polish.
• When applied properly it should have a smooth finish. There are several types of linen being used . The linen fabric is actually cotton. The closer the weave the better. Pre-cut and strips or rolls are available. 

Nail Clippers-

• Nail clippers come in two sizes, small and large. The small size is to cut fingernails and the large size is for the toe nails. The toenail clippers are great for cutting nail tips when doing nail extensions. 

Nail Gems-

• Nail gems come in many sizes, colors, and shapes. They are flat on one side and are easily set in clear polish to decorate nails. 

Nail Glue-

• Nail glues are used for glueing on nail tips and applying linen or silk wraps. There are two types of glue: thin, fast-drying glue and thick, slow-drying. Glue will dissolve in regular polish remover or acetone. 

Nail Polish Color-

• The color of the polish used should enhance the appearance of the client's nails and skin tone. Most clients will choose their own color. Usually two coats are used . When completly dry, it can darken the color. Because nail polishes vary in price choose those that wer well on the natural nail.
• Keep in mind that nails that are wrapoped will hold the polish much longer because the polish is on a solid surface. When nail polish chips, it is usually because the nail itself has chipped or peeled, thus taking the polish with it.
• Nail Tape-
• An adhesive tape in many colors and widths - the favourite color is gold in the thin strip. 

Nail Tips-

• Nail tips are used to extend the free edge of the natural nail. Nail tips have numbers printed inside to indicate the sizes. The sizes range from one through ten, one being the largest and ten the smallest.
• Several types of nail shapes are available as well as types of plastics. Some nails are clear, yellow, hard, soft, thick, and thin. To best determine which to use try all that you can to see which is most comfortable for you.
• The shape of the client's nail bed is an important determining factor in which type of nail to use. For this reason it is wise to have several types on hand to be sure you have a compatable shape for all clients.

No Light Gel-

• The gel used to coat the nail is thick and easy to control with an orangewood stick. After covering the prepared nail or nail extension an activator spray is used to set the gel and bond it to the nail.
• There are several systems on the market and more to come.
• Follow the procedures given for each system. Proper use can prevent any hot burning sensations to clients. Broken nails and sensitive nail beds can burn more.
• Clients should be told to expect it. The hot spot goes away almost as fast as it comes. If you tap on the top of the nail bed with an orangewood stick after spraying, circulation will increase and distract the heat sensation.
• Always use great care when using any nail product that contains chemicals.

Reference: Tech Nails: Tammy Bigan