July 20, 2024
A Great Overall Abdominal Exercise Woodchop dr. stacey naito's blog

Get ready to chop your way to a stronger, leaner core with these dynamic wood chop exercises!

Wood chop exercises are a fantastic way to engage your entire core, including your abs, obliques, and lower back. Not only do they target multiple muscle groups at once, but they also improve your stability, coordination, and overall functional strength. Whether you’re a beginner or an experienced fitness enthusiast, incorporating wood chop exercises into your workout routine can take your fitness journey to the next level.

1. Basic Wood Chop

Start by standing with your feet shoulder-width apart, holding a dumbbell or medicine ball with both hands. Engage your core and rotate your torso as you bring the weight diagonally across your body, towards the opposite hip. Keep your arms straight and exhale as you chop. Return to the starting position and repeat on the other side. Aim for 10-12 reps per side.

2. High Wood Chop

This variation adds an extra challenge by incorporating a squat into the movement. Begin in a standing position with your feet wider than shoulder-width apart. Hold the weight above your shoulder and squat down as you bring the weight diagonally towards the opposite hip. Drive through your heels to return to a standing position and repeat on the other side. Aim for 8-10 reps per side.

3. Low Wood Chop

Similar to the high wood chop, this exercise involves a squat. However, instead of starting with the weight above your shoulder, begin with the weight at hip level. Squat down as you bring the weight diagonally towards the opposite knee. Return to the starting position and repeat on the other side. Aim for 8-10 reps per side.

4. Standing Cable Wood Chop

Attach a cable pulley to a low position and stand with your side facing the machine. Hold the handle with both hands and step away from the machine, creating tension in the cable. Rotate your torso away from the machine, pulling the handle diagonally across your body. Return to the starting position and repeat on the other side. Aim for 10-12 reps per side.

5. Seated Medicine Ball Wood Chop

Sit on a stability ball with your feet planted firmly on the ground. Hold a medicine ball with both hands and rotate your torso as you bring the ball diagonally towards the opposite hip. Keep your core engaged and your back straight. Return to the starting position and repeat on the other side. Aim for 12-15 reps per side.

6. Kneeling Wood Chop

Kneel on the ground with one knee and place the weight on the outside of that knee. Hold the weight with both hands and rotate your torso as you bring the weight diagonally towards the opposite hip. Keep your core engaged and your back straight. Return to the starting position and repeat on the other side. Aim for 10-12 reps per side.

7. Wood Chop with Resistance Band

Anchor a resistance band at a low position and stand with your side facing the band. Hold the handle with both hands and step away from the anchor point, creating tension in the band. Rotate your torso away from the band, pulling the handle diagonally across your body. Return to the starting position and repeat on the other side. Aim for 10-12 reps per side.

8. Single-Arm Wood Chop

Hold the weight with one hand and stand with your feet shoulder-width apart. Rotate your torso as you bring the weight diagonally across your body, towards the opposite hip. Keep your arm straight and exhale as you chop. Return to the starting position and repeat on the other side. Aim for 10-12 reps per side.

9. Wood Chop on Stability Ball

Lie face-up on a stability ball with your feet planted firmly on the ground. Hold the weight with both hands and rotate your torso as you bring the weight diagonally towards the opposite hip. Keep your core engaged and your back supported by the stability ball. Return to the starting position and repeat on the other side. Aim for 12-15 reps per side.

10. Wood Chop Plank

Start in a plank position with your feet shoulder-width apart and your forearms resting on the ground. Hold the weight with one hand and rotate your torso as you bring the weight diagonally towards the opposite hip. Keep your core engaged and your back straight. Return to the starting position and repeat on the other side. Aim for 8-10 reps per side.

Remember to start with a weight that challenges you but allows you to maintain proper form throughout the exercise. As you become more comfortable with the movements, gradually increase the weight for continued progress. Incorporate these wood chop exercises into your workout routine 2-3 times a week, and you’ll be on your way to a sculpted core in no time!