I seem to get the most questions about what ab exercises are best. I don't claim to have the secret but I know there is much more beyond the basic crunch. Give these a try and see what you think...
Showing posts with label Abdominal Exercises. Show all posts
Showing posts with label Abdominal Exercises. Show all posts
Friday, June 25, 2010
Thursday, February 18, 2010
Monday, February 1, 2010
Daily Challenge #8--The Plank
The plank is a common core exercise so I am sure most of you are familiar with it. But before you take this challenge I want you to go over the form to make sure you do it right--for the sake of safety and to make sure you get the most out of it.
If you haven't been exercising much PLEASE do this on your knees.
If you take the exercise to your toes be sure you have the strength to support your lower back.
Here are some body cues-
Keep knees soft, not locked out.
Body stays straight. Don't sag your back or stick your rear in the air. (Just like the lady in the video)
Think of squeezing your booty, and tucking your hips forward (towards your belly button)
Pull your belly button up into your spine.
Use a deep slow breathing pattern. Think of wringing the air out of your stomach like you would water out of a sponge. Follow through with a deep inhale.
Do 3 sets of this exercise with 1 minute rests inbetween-
Beginner- Do this for the 10 counts that are done in the video.
Intermediate- 20-30 seconds
Advanced- 45 seconds to a minute (if you are doing the exercise correctly this will be very challenging)
If you haven't been exercising much PLEASE do this on your knees.
If you take the exercise to your toes be sure you have the strength to support your lower back.
Here are some body cues-
Keep knees soft, not locked out.
Body stays straight. Don't sag your back or stick your rear in the air. (Just like the lady in the video)
Think of squeezing your booty, and tucking your hips forward (towards your belly button)
Pull your belly button up into your spine.
Use a deep slow breathing pattern. Think of wringing the air out of your stomach like you would water out of a sponge. Follow through with a deep inhale.
Do 3 sets of this exercise with 1 minute rests inbetween-
Beginner- Do this for the 10 counts that are done in the video.
Intermediate- 20-30 seconds
Advanced- 45 seconds to a minute (if you are doing the exercise correctly this will be very challenging)
Sunday, January 17, 2010
Core Exercises
I came across this clip from a workout dvd. It is jam packed with great core exercises. You could incorporate some of the ideas into your workout. Or I would even recommend purchasing this dvd if you are one who does a lot of workouts from home.
Thursday, January 14, 2010
Beginners' Ab Workout
If you are just starting a workout routine try these 5 abdominal exercises. Learn the form now so you will be able to progress to a more advanced workout once you build the strength.
"Drawing in"- Lie on your back with hips flexed to 90 degrees, draw the belly button toward the spine. Arms can be placed on the floor by your side or cross them over your chest. Gradually extend one leg parallel to the floor then slowly bring it back to the starting position. Remember to keep the belly button 'drawn in' the whole time. Alternate 15 reps on each side.
Side Raise on Stability Ball- Kneeling next to a stability ball, lean over to the side until the upper body is resting completely on the ball. Then extend your top leg to help with stability. Your arm closests to the ball will just hang over the ball. Place the other hand on your hip. Slowly raise the body laterally off the ball, then lower your body back down. Perform 15 reps on each side.
Reverse Crunches-This is just a crunch with the lower body. Lie on your back and bring knees to 90 degrees. Place the arms by your side with palms on the floor. Keeping the belly button drawn in, lift your hips up off the floor. Be careful not to rock your hips. It is a small movement, but you will feel it in your lower abs. Perform 20 reps.
Core Control- Kneel approximately 18 inches behind a stability ball. Lean forward and place forearms on the ball, clasping your hands together. Slowly push the ball away from the body until arms are fully extended, then pull the ball back. To protect the lower back make sure to maintain a slight posterior pelvic tilt. Perform 15 to 20 reps.
Supermans- Lie on your stomach on the floor with arms extended. Simultaneously raise both arms and legs off the floor. Try to keep legs as straight as possible and be sure to squeeze the gluteus muscles...pinch the penny! Hold briefly at the top then lower back down to the floor. Perform 15-20 reps.
"Drawing in"- Lie on your back with hips flexed to 90 degrees, draw the belly button toward the spine. Arms can be placed on the floor by your side or cross them over your chest. Gradually extend one leg parallel to the floor then slowly bring it back to the starting position. Remember to keep the belly button 'drawn in' the whole time. Alternate 15 reps on each side.
Side Raise on Stability Ball- Kneeling next to a stability ball, lean over to the side until the upper body is resting completely on the ball. Then extend your top leg to help with stability. Your arm closests to the ball will just hang over the ball. Place the other hand on your hip. Slowly raise the body laterally off the ball, then lower your body back down. Perform 15 reps on each side.
Reverse Crunches-This is just a crunch with the lower body. Lie on your back and bring knees to 90 degrees. Place the arms by your side with palms on the floor. Keeping the belly button drawn in, lift your hips up off the floor. Be careful not to rock your hips. It is a small movement, but you will feel it in your lower abs. Perform 20 reps.
Core Control- Kneel approximately 18 inches behind a stability ball. Lean forward and place forearms on the ball, clasping your hands together. Slowly push the ball away from the body until arms are fully extended, then pull the ball back. To protect the lower back make sure to maintain a slight posterior pelvic tilt. Perform 15 to 20 reps.
Supermans- Lie on your stomach on the floor with arms extended. Simultaneously raise both arms and legs off the floor. Try to keep legs as straight as possible and be sure to squeeze the gluteus muscles...pinch the penny! Hold briefly at the top then lower back down to the floor. Perform 15-20 reps.
Sunday, January 10, 2010
Advanced Abdominal Workout
I know not all of you are on the road to weight loss. So here is a killer ab workout just for you. Make sure to pay attention to his form. He executes the moves perfectly. This video clip is just instructional. So get a piece of paper to jot down the exercises. Then turn on some motivating music and give it a try. Let me know how it goes.
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