Today, I will share a video on core training that my good friend, Frank Daniels, sent me. I will be seeing Frank at a conference in San Diego next week. This is a phenomenal core exercise that does multiple things at once. Specifically, it targets your midsection and improves your joint health. This exercise is called the 90-90 inline chop.
Enjoy.
CLICK HERE to watch the exercises to target your midsection on YouTube video.
First, begin in a 90-90 position. Place one knee on the floor. Form a 90-degree angle with the back leg, so your knee is directly under your hip. Make another 90-degree angle from the front leg. The ankle is located directly under the knee. Squeeze your glutes, stay tall, push the top of your head toward the ceiling, and breathe into your belly.
90-90 Position
Doing this will make you feel a phenomenal stretch in front of your hip. It helps with balancing your pelvis and works your core at the same time. We can do multiple exercises from the 90-90 position, which is why it is so valuable.
Today, I’m going to bring this move in a line and show a chop or lift, depending on what angle you are coming from. It is with diagonal movements. Perform two or three sets of the following exercises to target your midsection with 8 to 12 repetitions on each side.
1. 90-90 Inline Position
90-90 Inline Position
Start with the 90-90 position, keeping a normal stance like train tracks. Your front leg is on the line with the left side train track, and your right leg is on the line with the right track. You can feel some action from your hip, knee, and ankle on both sides.
Let’s close that space by putting your front foot in line with your back knee as if you stepped out onto a tightrope. Make sure to keep your core tight[²] to avoid falling to your sides. This enables your core to work tremendously hard to keep you centered.
With the first level of this exercise, work on your diagrammatic breathing and stay nice and tall. Hold this position with your core. It may be quite challenging, but don’t be afraid—Master the level 1 position.
2. 90-90 Inline Chop
90-90 Inline Chop
Ball up your fists. Reach for the bottom of your hip and come across your body diagonally. Reach for the corner of the ceiling, come back toward the bottom hip, and repeat the movements. You breathe in as you come down and breathe out toward the ceiling.
Keep the movements on top of the stable midsection when working on these. Keep your stomach tight as you move your shoulders, ensuring everything below stays in place. You are moving on top of that stable base.
3. Medicine Ball Chop
Medicine Ball Chop
Grab a medicine ball. Reach for the bottom of your hip, keeping a tight midsection. Breathe in as you move the ball diagonally across your body. Exhale as the ball is extended toward the ceiling.
If you want to add another level of difficulty to this exercise[¹], you can set up a cable crossover machine next to you. Grab a low-hand cable attachment and work across your body in the same diagonal fashion as the previous exercises to target your midsection. Feel free to adjust the weight until it’s appropriate.
Here are the four levels that you can do:
- First level: Hold the 90-90 Inline position
- Second level: 90-90 inline chop (bodyweight) using hands
- Third level: 90-90 inline chop using a medicine ball
- Fourth level: 90-90 inline chop using a cable machine or a cable handle and work across your body diagonally
You can do amazing routines with the 90-90 inline chop. Remember to keep a stable base by tightening your midsection. Stay nice and tall as you move your shoulders diagonally from side to side.
Here’s a list of articles that might interest you:
- The Number One Mistake When Training the Core
- Must-do Ab Exercise That Is Easy on the Back
- Simple Tweak to the Lunge to Fire Up the Core
Check out the Invincible Core program here for your guide to a strong and toned core!
References:
- Apfelbach, C. S., Sandage, M., & Abbott, K. V. (2024). Effects of back pressure on the feasibility and tolerability of laryngeal diadochokinetic exercise: a pilot study. Journal of Voice. https://doi.org/10.1016/j.jvoice.2024.05.007
- Pilmé, J. (2020). Quantum chemical topology from tight augmented core densities. Journal of Computational Chemistry, 41(17), 1616–1627. https://doi.org/10.1002/jcc.26204