Move of the Month: Core Lateral Flexion and Anti-Flexion
by GRP Rower Sophie Calabrese
In my previous move of the month blog post, I broke down all 6 of your core’s main functions: flexion/anti-flexion, lateral flexion/lateral anti-flexion, and rotation/anti-rotation. In case you missed it, the main gist was that your core links together the top and bottom halves of your body, facilitating movement and force transfer between the two. Because of this big job, it both has to create movement through motion in any plane and also has to resist movement through anti-flexion in any plane. Anti-flexion is different from opposite movement because it is the absence of any motion at all. This is important for total body health because it protects your body from potentially damaging loads. For example, anti-flexion is important when picking up heavy objects from the floor because a braced core means your back won’t take the load and get hurt.
In this blog post, I’ll be explaining lateral flexion/anti-lateral flexion. In my opinion, this is the most underutilized set of functions for the core because it’s when it works side-to-side. When putting together a workout program, most people only work backward/forward motion. Because of this different plane of motion, lateral flexion/anti-flexion core exercises target your obliques, both internal and external, rather than your abs or deep core. The obliques overlap each other but run in opposite directions, meaning they contract in different directions. The external obliques are most superficial and run diagonally down towards your pelvis, while the internal obliques are more internal and run diagonally upward toward your sternum. All of this is to say, they have the job of bending your torso from side to side.
Weighted side bends
My favorite way to work lateral flexion is by performing weighted side bends. Here’s how to do them:
Grab a kettlebell or dumbbell and stand in a neutral position with the weight at your side.
Bend to the side you’re holding the weight on without letting your shoulders twist forward or behind you. You should feel a large stretch on the opposite side of your abs.
Return to your starting position by pulling yourself back using that stretched feeling.
Do the same thing but off to the other side.
Do 3-4 sets of 10-12 reps of these in your next core circuit!
Offset kettlebell/dumbbell marches
Another great way to improve anti-lateral flexion is by doing offset kettlebell/dumbbell marches. Here’s how to do them:
Grab one kettlebell and one dumbbell differently weighted from each other, with the dumbbell being lighter.
Hold the kettlebell down with a straight arm and the dumbbell at a right angle at roughly shoulder height. It should be out in front of you, but if you have shoulder pain like I do sometimes, you can hold it out at more of a 45 degree angle like I am in the picture.
Begin marching in place and keep your torso in a neutral position, rather than letting it bend to either side.
Do 3-4 sets of 10 marches each side.