![Killer ab exercise!
[via blogilates]](http://25.media.tumblr.com/daa042f1c1d8b4f3240f720e4e99712e/tumblr_mo5ay6Ksct1qd45ayo1_500.jpg)
Killer ab exercise!
[via blogilates]
Crazy Ivan’s!
Start in a seated position, legs extended out in front you, knees slightly bent. Heels can remain on the floor, for a greater challenge, lift feet up off the ground. Draw your belly button into your spine and slowly lean back so that your sitting bones are firmly planted on the ground or bench and your core muscles are engaged. For an added challenge hold a dumbbell or medicine ball in both hands. To begin, slowly twist your torso to one side and tap your hands down to the surface just next to your hip, then twist to the opposite side, reaching your arms up overhead as you turn. Repeat for 8-12 reps and then again on the opposite side. (Beginners should perform this exercise on the floor.)
(Source: hungry-runner.com)
Fit Tip: Skip stairs to strengthen your glute and core muscles!
(For more fit tips & healthy eating ideas, follow Hungry Runner on Instagram)
Weekend Workout: Upper Body Blast + Core Killer
Get ready to feel the burn, kids!
This upper body resistance routine is designed to target your back and bicep muscles. Plus, I threw in a little added challenge in the form of decline pushup super sets after each set of lifts. P.S. Super set means no rest between exercises. Get to those pushups right away. NO CHEATING ALLOWED!
I did this workout last week, and trust me when I say, you will FEEL. THE. BURN… If you use weights that are heavy enough for your current level of fitness, that is. And heavy enough means, your muscles feel seriously fatigued by the last 2-3 reps! Got it?
Good!
Now, print this out, bring it to the gym with you, and go get your sweat on!
Here are video examples of how to do each exercise. Watch them all before starting so you can perform the entire workout with proper form and avoid injuries. If you aren’t sure how to do an exercise, ask a personal trainer for help!
Assisted Chin-up (close grip = second example)
Assisted Pullups (wide grip= first example)
As a personal trainer, this is probably one of the number one questions that clients and gym members ask me on a continual basis.
Sure, there are plenty of exercises that you can do to target your abs, but for most people, the hardest thing to understand is that you cannot spot reduce fat and that a strong core, with “chiseled six pack abs” cannot be achieved simply by doing tons of crunches on the floor.
Which is why I wanted to share Chichi’s (from the Fit Villains blog) recent post where she answered this question SPOT ON. Check out her response:
“The best thing I did for my core was to get off the floor! Isolating your abs does little to help them show and just isn’t functional.
I didn’t start noticing core STRENGTH until I swapped crunches for tuck jumps, burpees, tuck jumps, planks (all kinds) and mountain climbers. They target your entire core (inside: the corset part and outside) and are fabulous, total body exercises. I didn’t start noticing DEFINITION until I started eating cleaner and training ALL my muscle groups: adding more lean muscle to my back, legs & arms helped boost my metabolism drastically.
I get asked a lot about ‘ab’ workouts and I admit I’m not big on advising people to pursue unrealistic goals: six packs are not necessarily possible for all women while maintaining a healthy body fat percentage. Most women will always have a little extra in the tum, and that’s just fine by me (also doing my best to help them feel better in their more ‘tum’ skin).
However, if you’re looking to burn fat and build core strength, try…
1. Getting off the floor
2. Strength training. Every bit of ya.
3. Using fat burning H.I.I.T cardio
4. Focusing on tougher exercises with less reps (think 8-15 reps until you fail instead of the 100’s of crunches many women do).
5. Adding compound exercises like burpees, mountain climbers, swings, pushups etc.
6. Adding instability to your existing routine (stability balls, bosu balls etc.)
Click the link to continue reading about her thoughts on diet and clean eating for a slimmer stomach and for a link to her “Hardcore Core Weekend Workout!” (Read more here).
(Source: fitvillains)
![Here is a silly picture to help everyone understand what it means to engage your core during exercise. I may just print this out for all of my clients, because I probably use the phrases “engage your core” and “draw your belly button into your spine” at least 80 times per session. Now, through stick figures, we can all finally understand!
Surfnrunnr wrote:
I used to be really confused whenever I had an instructor or instructions which told me: “Take your belly button to your back!” or “Belly in!” or “Engage your core!” I asked my yoga and dance teachers to explain to me what “engaging your core” really is and how it differs from sucking in and flexing.
Sucking in: This action is too drastic. Your whole abdominal region collapses inwards causing your back to round. Also, your shoulders tense and creep towards your ears.
Engaging your core: Imagine that you are zipping up a pair of jeans. You are standing up tall, tailbone is tucked in and not sticking out, and you have a little tension in your abdominal muscles. You are staying flexible in this position.
Flexing your abs: This move is too static. Your breathing is hindered. You are stiff and rigid limiting your ability to perform many poses and exercises.
Engaging your core without overdoing it allows you to develop both balance and strength.
[via Surfnrunnr]](http://24.media.tumblr.com/tumblr_m78123iUot1qh3hmyo1_500.jpg)
Here is a silly picture to help everyone understand what it means to engage your core during exercise. I may just print this out for all of my clients, because I probably use the phrases “engage your core” and “draw your belly button into your spine” at least 80 times per session. Now, through stick figures, we can all finally understand!
Surfnrunnr wrote:
I used to be really confused whenever I had an instructor or instructions which told me: “Take your belly button to your back!” or “Belly in!” or “Engage your core!” I asked my yoga and dance teachers to explain to me what “engaging your core” really is and how it differs from sucking in and flexing.
Sucking in: This action is too drastic. Your whole abdominal region collapses inwards causing your back to round. Also, your shoulders tense and creep towards your ears.
Engaging your core: Imagine that you are zipping up a pair of jeans. You are standing up tall, tailbone is tucked in and not sticking out, and you have a little tension in your abdominal muscles. You are staying flexible in this position.
Flexing your abs: This move is too static. Your breathing is hindered. You are stiff and rigid limiting your ability to perform many poses and exercises.
Engaging your core without overdoing it allows you to develop both balance and strength.
[via Surfnrunnr]
