ActiveWorkoutsYou should be doing this exercise for functional core strengthA fitness expert says it’s one of the best core exercises out thereWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsYou should be doing this exercise for functional core strengthA fitness expert says it’s one of the best core exercises out thereWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
A fitness expert says it’s one of the best core exercises out there
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
The exercise in speaking is what’s called a ‘suitcase carry’. It involves walking with asingle kettlebellheld to one side of your body – just as you would carry a suitcase, hence the name. As well as challenging your deep core muscles and frontal plane stability (as your body has to work extra hard to keep the pelvis level) it also works your shoulders, arms, forearms and legs.
When I gave it a go myself, I naively thought it would be quite easy, especially as I had got pretty good at farmer carries (anotherexercise that had transformed my core), but you carry a kettlebell in each hand instead. “You don’t have to go very heavy," says Dr Horchig “because just very light weight is a challenge on your spine to keep it from tipping over”.
He wasn’t wrong. At first I tried using a 16 kilogram kettlebell, but I could feel my body tilting down to one side and the kettlebell was just smacking all over the side of my leg. I dropped down to a 12 kilogram kettlebell instead, which was a lot more manageable to keep my pelvis tipping from side to side.
(Image credit: Getty Images)
(Image credit: Getty Images)
(Image credit: Future)
(Image credit: Future)
Either way, it was great to test out two new exercises, both of which I’m going to keep in my training. You don’t even have to do them as many times as I did a week, as Dr Horschig says two times a week is plenty. Plus, if you don’t have a kettlebell, you could use asingle dumbbellor aweight plate. Remember, as well as working your abdominal muscles, it’ll work your entire core to help you move more functionally and healthily throughout life.
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How to do the suitcase carry
Tip:Dr Horschig says poke yourself in the stomach every once in a while to make sure it remains stiff
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