Tag Archives: ab workout

Tighten Your Tummy Workout + My Personal Favorite Ab Exercises

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After having three kids (who are all teens now), I never thought I’d see my abs again. Well, actually, even though I’ve been at a reasonable weight my whole life and a more-or-less competitive runner since my mid-twenties, I’m not sure if I had EVER seen the elusive abdominal muscles. No wonder, my lower back and lower stomach would be the sorest places on my body after racing a marathon – all the strain of having to hold myself upright!

mothers with six packs

Fierce, fit and fabulous forty-something moms (well, okay the mama in the middle may not be in the club yet but she’s still a great role model of fitness).

Oh, I’d do some sit-ups here and there, but really only as a rare afterthought to a running workout.  It wasn’t until my 40s that I decided I needed to get stronger to keep up pace with younger runners. Core strength was one of the priority areas! Happy to say that after some initial suffering, I got stronger – no longer does my back hurt when I run or carry around heavy stuff.

Now that I’ve got my six-pack (BAM!) it’s just a little bit of maintenance to keep in tip-top shape – I probably work core for no more than 15 minutes, 3 times per week. Anyone can fit that into their schedule!  I’m also an advocate of full-body, functional workouts that also strengthen the muscles of a problem “middle.”

p and g everydaySo, where to start?  I found this basic workout on P&Geveryday™ – 5 Best Moves to Flatten Your Tummy. By the way, I’ve been surfing all over Proctor & Gamble’s online platform, especially the workouts, recipes and product reviews for living well. P&Geveryday™  shares practical ideas, resourceful tips and all-around good advice that that makes it easier to enjoy life – I know my crazy-busy, hectic life can use all the help it can get!  You really need to check P&Geveryday™  out along with the P&G  Facebook site that shares the same philosophy

Back to their advice on the 5 Best Moves to Flatten Your Tummy.. –you can do these simple exercises at home or at the gym to strengthen your abs and build a foundation for fitness. If you need more challenge, you can always add a weight element of if you are struggling, simple reduce the number of reps in each set. Keep it up though and soon you will be chopping down trees with your newly ripped abs!

A plank in some form or another is always in my core workout.

A plank in some form or another is always in my core workout.

I also want to share with you two ab and core exercises I personally swear by.  The first is a plank – you can’t beat the all-around core strengthening that a plank provides. Some days I do simple planks, other days I mix it up with variations like this plank on a stability ball – after holding the plan I would roll the ball up with my knees moving toward my face in a plank position.  If you are new to planks, start slow and keep good form.  Your middle and butt as tight as possible and hold a clean line –start with 15 seconds and week-by-week move up in 15 second intervals.

Another favorite tummy-tightener of mine -- rumor is Spartan soldiers did these centuries ago. Now I feel really tough!

Another favorite tummy-tightener of mine — rumor is Spartan soldiers did these centuries ago. Now I feel really tough!

Another favorite tummy-tightening exercise in my core workout routine is a Floor Sweeper.  Lie on your back and hold a moderately weighted bar over your head for stability. Keeping legs straight and together, lift heels off the ground and slowly move your legs like a pendulum, with toes going back and forth to each side of the bar. I do 3 sets of 50 reps, but you may want to start out with 15 or 20 reps.

Do you have a favorite exercise for your abs, back or all-over core? Please share in the comments as I am always looking for new inspiration!

I was selected for this opportunity as a member of Clever Girls Collective and the content and opinions expressed here are all my own.

TRX Suspension Training, Some Favorite Ab & Upper Body Exercises (Video)

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Sure had some fun in the gym today with suspension exercises and I want to show you some of my favorites. Even if you think you have a strong core and decent upper body strength, these babies are going to have you screaming “uncle.” And, yes I am talking about myself; I’m always sore the day after doing this routine. Who knew these innocent-looking, dangling straps could be so vicious? But, the core and upper-body strengthening result is great!

This concept of exercise comes from the Navy SEALs; we all know what tough dudes they are! Suspension training uses your body weight (and gravity) to develop strength, balance, flexibility and core stability simultaneously. One of the popular brands out there is the TRX Training; it’s what I have at my gym. Check out the video and then read on below to get the details on all these TRX tricks.

TRX Handstand Push-up

Stand with your back to the TRX straps that have been adjusted with the grips at around waist height. While standing, bend leg and slip foot through grip loop; bend forward at waist and balance with arms straight and hands on the ground. Next, lift unrestrained leg and slip it through the other loop (or you can keep it free if you feel confident). Now, with body weight on your shoulders and arms, walk hands backward until you ideally have feet and core straight over arms. Keeping core engaged, press downward and then up into a handstand push-up. For security, you can add a cushion under your head.

TRX Pike Crunch

Adjust straps so that they are hanging about a 12” to 18” above the floor. With feet in the straps, get in the push-up position with abs lower back flat, and hands straight under shoulders. Engaging abs, pull your body upward thinking of bringing your feet toward your armpits, without bending your knees. Aim to get your core and rear aligned over your shoulders. With full control, lower body to starting position and repeat. Great for lower and upper abs.

TRX Pendulum Crunch (with knee tuck)

Place feet in the TRX straps (12” to 18” off ground) and assume the push-up position. With knees extended, back flat and torso erect, swing legs to one side while rotating from the hip. Halfway through swing, tuck knees as you move towards your shoulder. Keeping control, un-tuck as you move to the start position and repeat on the other side. This move is great for abs, especially obliques, and hip flexors.

Thanks to EC3D Sports for the cute compression outfit.

Core Values

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Valerie Hunt CrossFit abs

Aspire to abs like these with easy core workout.

There are many reasons to exercise your core muscles, not just having killer six-pack abs like my friend Valerie Hunt from Fit & Fearless CrossFit – although we’ll all agree this is a nice perk! Keeping fit in your midsection, by working out both the abs and back muscles, helps the body function properly with everyday chores like lugging around a kicking toddler or unloading bags of mulch from car. With stronger core muscles, you’ll be less prone to injury and have more stability, flexibility and muscle tone to boot! I used to avoid sit-ups and crunches at all costs, until one day after a 10-mile running race I wondered why my back hurt more than my legs. Apparently, it was almost too much for my weak core to stay upright for the distance – that’s when I gave in to a new workout plan that included a little more attention to my middle! Nothing hardcore or time-consuming, you can make up a routine at home that takes 15 minutes or less, two to three times a week. There are plenty of core exercises to choose from if you surf around the Web or flip through fitness magazines, here are three fun and fairly easy moves to get you started that were first published in Real Simple:

                                               Knee Fold Tuck 

(A) Sit tall, hands on floor, knees bent, squeezing a medium ball between them. (B) Lift knees so shins are about parallel to the floor; extend arms. Pull knees toward shoulders, keeping upper body still. Bring knees back to starting position. Repeat 15 to 20 times.

 

Side Balance Crunch

Begin with left knee and left hand on the floor, right arm straight up. Extend right leg so your body forms a straight line. (B) Pull right knee toward torso and right elbow toward knee. Straighten arm and leg. Repeat 10 times, then switch sides.

 

Sliding Pike

(A) Begin in a plank on an uncarpeted floor, hands under shoulders and a towel under feet. (B) With legs straight, raise hips and draw legs toward hands into a pike position—your feet should slide easily. Hold for one count, then return to start. Repeat 10 times.