The Core Trilogy Volume Three: Advanced Core Exercises. (Or, How to Join the Circus...)

I've never been particularly adept at "reading the room." This was especially evident in the early stages of my career.

When I first started training, I worked at a no-frills gym that was chock-full of machines and heavy weights. It was perpetually dank and musty. Most of the people there had been engaged with their routines for a long, long time and went about them with a regimented and resigned certainty. All told, it was a horrible fit for me and my training style.

Until it wasn't.

I began to approach people and ask them if they wanted to try another approach to fitness — a method that engaged more muscle groups, was more challenging, and, above all else, was much more fun. I approached people cautiously at first, and then I became more brazen. I showed people how to balance on their knees while on a stability ball, progressing to tossing a football back and forth. I had people balancing on one leg while bouncing a tennis ball off the wall and catching it. Or "plank ball" which was like soccer — only in a plank position. The goal was to get the ball between your opponent's outstretched arms. First one to "3" wins. (This was essentially the equivalent of a 5-7 minute plank with rest breaks. It's incredibly challenging.)

Or, I'd attach some resistance bands to a "creeper" (the thing auto body mechanics use) and have clients lie on their stomachs and try to drag the creeper forward. It was a great exercise for targeting the upper back and shoulder complex. (See the article below.)

The Mechanic, The Creeper, and Me.

Sometimes a stranger can alter the course of your life. I don’t remember much about “The Dude.” He was thin and white, and that’s about as much as I can recall. He might’ve had sandy blond hair. Or maybe he was bald. After nearly twenty years, the details are fuzzy.

Beneath the SkinJoshua Brandt

The list was endless. But there were a few constants: fun and laughter. I was having a blast and so were my clients. Management liked me because I was good at recruiting new clients. But not everyone was on board — particularly other trainers. They were engaged in SERIOUS WORK and my presence occasionally rubbed them the wrong way.

And perhaps no other trainer got "rubbed the wrong way" more than Doug. Doug was well over six feet, and was 240 pounds of muscle. He was also bald, covered in tattoos, had a soul patch and giant hoop earrings. In other words, he was a dead ringer for "Mr Clean."

One day, while I was busy balancing on stability balls and passing a football with my clients, Doug approached me. It was evident he was not happy.

"Brandt!" he barked, in a voice that echoed throughout the gym.

"Yeah?" I responded.

"You know those "exercises" you're doing?" he said, using air quotes for the word "exercises" and making a tinny, exaggerated voice that made him sound like Dr. Evil from the Austin Powers movies.

The incongruity of this huge man sounding like an elfin cartoon villain almost made me laugh. But then again, when someone who looks like a professional linebacker is yelling at you with his neck veins bulging out, and you're balancing on a stability ball....you don't laugh. You politely listen.

"What about them?" I responded in my best "avoiding conflict" voice.

"It's nothing more than circus clown bullshit!" he exclaimed, glowering at me. Having delivered a terse and concise assessment of my training methodology, he turned and marched out of the room.

His words hung in the air after he departed. My client and I looked at each other, unsure of what to do. And then we laughed.

I'll never forget Doug or that moment. After nearly two decades, it's still vividly etched in my memory. And I'm going to use that moment as an (admittedly wordy) prelude to these more advanced exercises. The "bedrock" core exercises are the ones mentioned in the previous article. But, if you're looking for more advanced exercises (these are some of the ones I often do with clients), then read on. I've also included some "super advanced exercises," just in case you really want to challenge yourself.

Or are thinking about joining the circus.

Before we start, my usual disclaimer: please be cautious when performing these exercises. If you have any pre-existing injuries, please consult a licensed professional before attempting. Be careful operating under the "no pain ... no gain" mantra. The people that carelessly follow that mantra often end up with too much of the former and not enough of the latter.

Exercise #1: The Russian Twist

This is a very popular core exercise. But don't let its popularity fool you: it requires a lot of core strength. To do this, sit on the ground with your feet in the air. Make sure your back is straight (rounding your back will de-emphasize your ab muscles and place strain on your lower back.) Place both feet in the air and take a medicine ball (or weight) back and forth, aiming for a full extension. This exercise really targets your deep ab muscles (the transverse abdominis) and your "side abs" (obliques).

Try for a set of 25 at first (one way counts as "1") and increase in increments of 25. My clients typically do a set of 100 with five-eight pounds.

Exercise #2: The Dog and the Fire Hydrant

I wish there was a more elegant way to describe this exercise. But in one half of the pose it resembles a dog peeing on a fire hydrant, so that explains the moniker.

To do this exercise, get yourself in a push-up position. Now, bring one knee into the opposite elbow. Hold for a count of five seconds. This pose really emphasizes both your abs and triceps. Then go back into a neutral push-up position. Keeping your back nice and level, raise one leg with your knee bent, straight out to the side (as pictured). Hold for a five second count. This REALLY engages your hip flexors as well as your abs. Try for a set of two repetitions with each pose and work your way up incrementally. My clients typically do a set of five reps (both poses) on each side.

Exercise #3: Tennis Ball Wall Toss

This exercise harkens back to my "circus days" at the gym. Most of my training is remote these days, so I look back at those times fondly. I miss the laughter, camaraderie, and bonding. I've had most of my clients for a well over a decade, and I always looked forward to seeing them in person. But, while it's not as possible to have the same amount of fun we used to have, I never have a bad day at the office — even if it's remote. And the commute from the kitchen to the living room sure beats crossing the Bay Bridge every day.

So, with that little preamble, grab a tennis ball. Go in a push-up position, trying to keep your body level and back straight. Tighten your abs and glutes. Bounce the ball against the wall and catch it with one hand and then repeat with the other. This obviously is a great hand-eye coordination exercise as well. It's basically doing a "fun plank." Try for a set of 20 and increase of increments of 20. My clients do a set of 100.

Exercise #4: Super Advanced Superman Pose.

This one is tough. Really tough. Go in a push-up position, and extend one leg out. Now, extend the OPPOSITE arm out. So, in other words, if your left leg is extended out, extend your right arm out. Hold for twenty seconds, and increase in twenty second increments. Focus on tightening your glutes and abs. Try to keep your torso level. This is a great full-body exercise. My clients hold for a one-minute count.

Up the ante: use a weight. Grab a smaller weight (I have a four pound weight in the photo) and repeat as above. My weights are mauve, so they really tie the room together. Just an added bonus.

I hope everyone is enjoying their Summer and staying fit, active and healthy! Thanks for reading my articles and I'll be back in September after a Summer break!

Joshua Brandt is an Oakland based personal trainer. He can be reached at joshua@joshuabrandtpt.com or (415) 412-7339. 

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