A Strong Core Using Egg Weights

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A few weeks ago I was able to do a review of a product called Egg Weights.  If you haven’t seen the ads on your Facebook feed yet, these ergonomically shaped hand held weights are set to launch on Kickstarter this month.  Some of the best products out there are created when someone finds a problem with their current routine and wants to create a solution.  This is the case with Egg Weights.  While hiking with his son, the founder accidentally swung a dumbbell he was holding (a common way to add extra calorie burn) backwards, hitting his son in the shoulder.  He realized that dumbbells, by nature of their shape aren’t very safe or convenient in terms of use for walking, running, or hiking.  His innovative solution is in the design of the Egg Weight.  If you haven’t had a chance to read my previous blog review, I suggest doing so in order to catch up on exactly what they are and how they can benefit both the recreational and race training runner in different ways.

I like to think of myself as a smart investor and always like to weigh out in my mind exactly what benefit I will REALLY be getting out of a product for the investment I put into it.  I have appreciated the fact that while being an extremely useful stand alone product in the running world, the company has found many other uses for the consumer.  A quick browse of their Facebook page will show you how you can also use them for a post-workout massage of the scapula and feet (yes please).  I keep a lacrosse ball in the door pocket of my car so that I can work the knots out of my glutes and hamstrings while I’m driving (don’t knock it until you try it).  I also keep my Egg Weights in the door pocket of my car so that I have them handy when I’m heading out for the gym or trails.  Lightbulb – bye bye lacrosse ball.  Why keep more things around than I need when I can use Egg Weights for the same purpose?  This also led me to one more thought on the matter of using them for massage – when I was rehabbing my lower back last winter, my physical therapist explained how a lot of my back problems stemmed from weaknesses in my hips and core.  I spent the winter months of pre-race season doing hip and core focused exercises which led to perpetually sore hips.  I would lay on the floor in the evenings while responding to emails on my laptop and massage my hips on a lacrosse ball.  I can now utilize my Egg Weights for the same purpose –  but I digress.

Let’s talk about abs. 🙂  Actually, let’s talk about your core.  There is a difference.  Having a nice six-pack looks great, but having a strong core (the muscles surrounding your spine, your side obliques, abs and glutes) will help ward off back pain, increase stability and balance, and naturally reduce the risk of injury.  I was set to the task of compiling some core focused workouts using the Egg Weights and happy to do so.  Like I said earlier, the more ways you can use a product, the more valuable it becomes.

This first 6 videos are for the tabata core workout using Egg Weights.  If you are unfamiliar with what tabata’s are, they are a HIIT (high intensity interval training) workout that lasts 4 minutes.  You read that right, 4 minutes.  The idea behind a tabata is 20 seconds of all-out effort doing one exercise followed immediately by 10 seconds of rest and then repeated 8 times.  There have been several studies on the efficacy of tabata’s but in a nutshell, they boost both your anaerobic and aerobic capacity in a minimal amount of time.  You can substitute pretty much any movement you’d like for the 20 seconds and in this case, I’ve chosen 5 different core focused movements with added resistance using the Egg Weights.  You have the choice of using the 3/4 lb or 1.5 lb weights for each of these movements depending on your fitness level and desired intensity.  Complete one full tabata (20 seconds of work followed by 10 seconds of rest repeated 8 times) of each movement before moving immediately on to the next movement.  When you have rotated through each of the 5 tabatas once, you are done!  The entire workout takes 20 minutes and should leave you laying on the floor to catch your breath.

Below you will find a brief video explanation of tabatas and how to complete the workout.  If you are already familiar with how to do a tabata workout, skip this video and move on to the video demos just below that.  If you don’t feel like you are quite ready for the intensity of a tabata style workout, I have also included some movements that you can do on your Bosu using the weights.  These two demo videos will be at the bottom.

Tabata Style Workout Explained

Core Movement 1: Side Plank Crunches

Core Movement 2: Push-up to Cross Tap

Core Movement 3: Weighted Sit-ups Extensions

Core Movement 4: Superman Back Extensions

Core Movement 5: Burpees

If you aren’t quite ready for a full-on lung breather core workout, here are a few video demos of some isolated core exercises using the Egg Weights on a Bosu.  When adding the resistance of the weights while trying to maintain balance, you are working all the tiny secondary stability muscles that are hard to directly target.  Also note that anytime you do a unilateral movement (something done on only one side at a time), you are forced to engage your core for stability.  Often times we do these unilateral exercises and think we are only working our arms or legs when they are actually a core workout in disguise.

Bosu Cross Scissor Core Workout

Bosu Side Plank Core Progression Workout

When you’re done with your workout, take a few minutes and isolate the areas that feel most fatigued and massage them out using your Egg Weights.  Head over to Facebook and like the Egg Weights page for more ideas on how to use them for massage and cross training!

Click here to find them on Facebook

The Kickstarter launches this month!  For more information about their product, click here.

As always friends, enjoy your fitness!

Happy Trails,

Coach K

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