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Intercostal Workout

Updated: Apr 27


Today’s workout is simple but does take thought. If you just go through the motions of the movements, you won’t properly engage and work those intercostal muscles. So, really think about triggering those muscles to participate in the exercises. These exercises are intended to be included in your regular workout routine or can be done individually throughout the day as you have time. But, should you choose to do all three together for a short workout, perform each exercise for 30-45 seconds for 3-5 rounds.


1. Overhead Side Reaches


a. Start in a standing position with your feet about hip width apart

b. Extend your right arm over your head and lean slightly to the left, so you feel a stretch through your side

c. Exhale and engage your obliques and intercostals to bring your arm back to your side

d. Repeat on alternating sides for the duration of the round



2. Dumbbell Twist


a. Begin in a standing position with your feet about hip width apart an end of one dumbbell in each hand

b. Inhale and twist to your right bringing the dumbbell to the side while keeping your toes and hips facing forward

c. Exhale and bring the dumbbell back to the front

d. Repeat on alternating sides for the duration of the round


3. Side to Side


a. Begin in a standing position with your feet slightly wider than shoulder width apart

b. Extend your arms straight out to the sides 

c. Keeping your lower body still reach your right arm out to the side, extending your upper body, like you’re reaching for the wall

d. Come back to the center and repeat on the other side

e. Continue alternating sides for the duration of the round


Incorporating these exercises into your routine several times a week can make a big difference in your breathing and posture. So, add these into your workouts today!

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