2-in-1 workouts are a fantastic way to maximize your exercise routine by targeting multiple muscle groups simultaneously. These efficient workouts save time while delivering impressive results, making them ideal for those with busy schedules. Specifically, some 2-in-1 workouts can help you achieve a toned core and back, providing comprehensive strength and stability benefits.
We checked in with Andrew White, a certified personal trainer and the owner of garagegympro.com, to discover two simple and effective 2-in-1 workouts for achieving a more sculpted and toned core and back. He revealed that plank rows and stability ball back extensions are the ones to try. Read on to find out more.
Plank Rows
Plank rows challenge your balance and stability as you shift your weight from one arm to the other. This enhances the activation of stabilizing muscles in both the core and back. Holding a plank position requires significant engagement of the core muscles, including the rectus abdominis, transverse abdominis, and obliques. This constant tension helps strengthen and tone these muscles.
"This exercise engages the deep core muscles and works the upper and middle back. The alternating rowing motion challenges your balance, engaging more stabilizing muscles throughout the core," says White.
How to perform: Start in a plank position with a dumbbell in each hand on the floor. Keep your feet wider than hip-width to maintain balance. Pull one dumbbell up towards your hip while stabilizing your body with the other arm, then lower it back down and repeat on the other side.
Stability Ball Back Extensions
This exercise primarily works the lower back muscles, including the erector spinae. Strengthening these muscles helps improve posture and provides a toned appearance to the back.
White says, "This exercise strengthens the entire back and the glutes while actively engaging the core for balance. It's particularly beneficial for reinforcing the lower back and improving posture."
How to perform: Position a stability ball under your hips and stomach with your feet anchored against a sturdy object. Place your hands behind your head or across your chest. Slowly raise your upper torso off the ball, squeezing your back and glutes at the top, then lower back down with control.
