Boxing from the Waterfall series on the Ladder

Exercise of the Week: Waterfall Boxing

Boxing from the Waterfall series on the Ladder

Only 1 of the 6 spinal ranges of motion is also a primal movement, and that's rotation. It's the spinal motion we all use the most during activities of daily living. Even walking involves rotation. Yes when people think of "core exercises" they're more likely to think of crunch style exercises, which focus on spinal flexion, than rotation exercises.

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Wingmaster S$ Simple Twist & Pull

Gyrotonic Exercise of the Week: Wingmaster Setting 4 Simple Twist & Pull

Wingmaster Setting 4 - Simple Twist and Pull

In the Wingmaster material, Settings 1 and 4 have the exact same set of exercises. They're mirrors of each other, with the resistance coming from opposite directions. When I came up with the idea for Setting 4, it was to strengthen the core by making the muscles work in the opposite way they do in Setting 1.

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Work your core with Jackknife Facing Away

The abdominal exercise Jackknife Facing Away

The abdominal exercise Jackknife Facing Away

While system founder Juliu Horvath has said that every exercise, when done correctly, is an abdominal exercise, there are directly abdominal strengthening exercises in the system. This is a great one. It's also one of the more advanced abdominal exercises on the Pulley Tower. There are 3 preparatory exercises you would work through before getting to this facing away version.

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Hip/Knee mobilization from Seated Leg Work

Gyrotonic Exercise of the Week: Hip/Knee mobilization

Hip/Knee mobilization from Seated Leg Work

This exercise works internal and external rotation of the hip joints. I've thought about this alot and while I am biased, I'm willing to say that no other exercise method specifically works with the rotations of the hip join anywhere near as thoroughly as GYROTONIC® training, especially internal rotation. In traditional fitness/strength/weight training it's pretty close to non-existent. External rotation will be specifically used in yoga, based on standing or sitting asanas but I don't know of any asanas that work the internal rotators. There may be a bit in pilates but I honestly can't say.

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