Primary muscles: Abs, obliques, lower back
Secondary muscles: Quads, hamstrings, glutes, shoulders
Equipment: Dumbbell, medicine ball
BALANCE CHOP INSTRUCTIONS
1. Stand straight with your feet wide and hold a dumbbell with both hands.
2. Rotate your torso to the left and raise the dumbbell above your head.
3. Lift your right knee as you rotate your torso to the right, and bring the dumbbell diagonally across the body until it’s close to your right hip.
4. Repeat and then switch sides.
PROPER FORM AND BREATHING PATTERN
Tighten your core, keep your feet and knees pointing in the same direction, and breathe in as you raise the dumbbell above your head. Exhale as you lift your knee and bring the dumbbell close to your hip.
The balance chop improves the flexibility of the spine and helps keep the core strong and stable. This exercise also improves your balance and posture and strengthens the upper and lower body.
SETS AND REPS
Do 10 to 12 repetitions on each side and choose a weight that is heavy enough, and that allows you to perform all repetitions with proper form.
To calculate the number of calories burned doing the balance chop, enter your weight and the duration of the exercise: