My Top 3: June

Bernardo Garrido’s Top 3

Bernardo Garrido, Certified Personal Trainer at the Ottawa Athletic Club give us his #top3 core exercises.

Paloff Press

  • Stand sideways to the machine (or band) in a way that you start the motion with tension.
  • Do a pelvic floor contraction. Extend your arms parallel to the ground and hold it for 7sec.
  • Slowly bring it back. Do 10 to 15 repetitions per side.

Horizontal Chops with Paloff Press

  • Stand sideways to the machine (or band) in a way that you start the motion with tension.
  • Do a pelvic floor contraction. Extend your arms parallel to the ground and hold it for 7sec
  • Rotate your torso 180 degrees from left to right and back to the middle where you hold again for 7 sec. Do 10 to 15 reps per side.

Supported Alternating L sit

  • Supporting your weight on your hands, with something to prop you up.
  • Keep your hips centered with your hands,  have your legs straight with heels touching the ground.
  • Lift one leg up to an “L” sit, hold for 3 seconds and place it back down.
  • Repeat with the opposite leg. Do 10 to 16 repetitions alternating between left and right.

Tune in next month to see which trainer will be sharing their #mytop3 favourite exercises.