Who doesn’t want a more toned core? I know that I’m always looking for new ways to challenge my abs to shake up my routine and keep ‘em guessing. To fill that bill, today I have a video that builds on one move and makes it progressively more challenging. Keep moving fluidly through the exercises to work your core in a whole new way!
As I say in the video, try to stick with each mini-routine until you can’t complete any more reps—working your muscles to failure every so often surely brings the burn. Plus, you can track how many reps/how long you go this time, and try to beat it the next time you try!
For one last ab attack (in the best way!) add on a one-minute plank hold to each of your workouts this week, and I’ll do the same. Then come back and report how that feels for you! :)
If you’ve been hanging around Healthful Bites for a while, you know that I adore planks. An effective, crunchless core move? Sign me up. So today I have three new exercises that are spinoffs on the traditional plank.
If you’re interested in tacking on more of a cardio challenge to the plank walk-outs, add a jump once you return to standing. (Ready to kick it up another notch? Do the jump while reaching your arms to the sky!)
During the elbow-to-knee planks, try to keep your body in a straight diagonal line from your shoulders to your heels. After examining the video, it looks like I need to focus a little more on keeping my rear in line! And during all of the moves, be sure to keep your ab and back muscles engaged throughout the range of motion to keep your lower back in control.
What is your go-to core strengthener?
Last week, the medicine ball added some challenge to core work. This week? Let’s try dumbbells! Extra weight isn’t needed with most ab moves, but when you’re ready to increase the burn and tone factor, grab a pair and join me during these exercises.
Grab lighter weights to begin with for all of these moves (especially the side plank twist). Weighted gloves, filled water bottles or any other object with some heft to it can be substituted for dumbbells if you don’t have them! Remember to keep your core braced and tight throughout the range of motion so that your lower back is protected and you are getting the most out of your effort.
Do you have a stocked mini-gym at home or do you complete all workouts that require equipment at the gym? Would you prefer to see future videos with less bells and whistles and more body weight exercises?
Ah, the obliques. They can be cut and toned, they can be curvy and cute or they can be an area that is prone to pinching—in attempts to determine whether it’s time to focus on firming up or not. I find that my body prefers to store any extra fat in the oblique region, so in addition to cardio, I adore doing core work that focuses on strengthening the side abdominal muscles. Although there’s no way to “spot reduce” with exercise, you can stay fit all over with cardio and the underlying muscles will shine through!
These three exercises can be performed with a medicine ball, although you can substitute a dumbbell or other weighted object if necessary. Remember to keep the body in a straight line when in side plank and focus on tightening the ab muscles throughout the moves. To increase the intensity of your traditional ab workouts, try to add these exercises to your routine two to three times each week.
It’s important to balance your body by challenging all muscles. But we all enjoy concentrating on certain body parts more than others. What are your favorites?
With the new Biggest Loser season launching last week, Jillian Michaels is all over the news lately. She’s on the cover of the most recent LHJ, has a new Biggest Loser DVD and is hitting up the talk show circuit as often as she lets her contestants have it during their last chance workouts.
But Miss Michaels is nothing new online; she has been a web sensation for quite a while with her hit workout DVD the 30 Day Shred. Several bloggers and tweeters have taken Jillian’s challenge, completing level one for ten days, level two for the following ten days and level three for the final ten—for a total 30 day plan. Jillian promises that this program will leave your body “shredded” (AKA ripped and toned).
Of course, buying the DVD and giving the program a shot yourself is a great idea. But if you want an at-home, no equipment required, shortcut version of a shred workout, try my segment above!
Warmup with 3 minutes of light cardio such as jumping jacks, jogging in place or air jumping rope, then complete the circuit above three times. Try to brace your core tightly throughout the moves and keep your knee in line with your toes for the lunges. Finish off with some static stretching for a full, well-balanced workout!
(Thank goodness workout moves can’t be copyrighted: shout out to Cathe Friedrich for some inspiration on this post as well!)
There are only so many abdominal crunch reps that one person can do—but everyone wants rock hard abs, right? Well, I’ve got a few plank variations to try that you can toss into your core routine.
Planks are excellent for core stabilization and tone your “center.” Take a look at the video and then leave me a comment: do you have a favorite ab exercise? If so, do share!
PS: Next time I will wear my hair up so you can hear me better :)
Circuit training is a fabulous, quick way to build an effective workout. Move through several exercises in a row to keep your heart rate up and your body working, but without exhausting one muscle group. You’re rotating through muscle groups and targeting different areas, so while your triceps are working, your abs, chest and back are mainly resting; while your abs are feeling the burn, your triceps, back and chest chill out.
This routine requires no extra equipment—besides a chair, bed or bench—so there are no excuses to skip it! (This also makes this program ideal for a hotel or dorm room). Feel free to include some jumping jacks, jogging in place or jumping rope in between each routine: try the four strength exercises, do one to two minutes of cardio, repeat the strength moves again, pick a different cardio for one to two minutes and finish off with one more strength rotation.
So throw on your workout shoes and join me!
