ELIMINATING EXCUSES | fitness

Today, let’s work the abs with front kicks. These front kicks won’t do much for your karate but you should still give them a try. After completing your warm-up and stretching, lay on your side with your arm extended in line with your body. This position acts as your support for your body as you do this exercise so you want to feel stable. Your arm that is free can rest behind your or in front of you. Your leg that’s touching the ground should be bent so that half of your leg is behind you. Straighten your other leg and lift it about 4 inches (10 cm) about your lower leg. Slowly kick your upper leg foward; keep your leg straight while maintaining it at the same height that it was when your started the exercise. Stop your leg at a natural stoping point. As you do this, you should feel a crunch in your abs. To intensify this excercise, slightly flex your quadricep as you perform the front kick; by flexing your quad, you will not get a tighter crunch in your abs, but you’ll be forcing your quad to work by keeping it flexed. Work both legs so that you work your abs evenly.

Got it? If so, DO SOMETHIN’! If not, write a comment and I’ll get back to you.

Back in May, I hit you with the “8-pack” abs routine. Solid routine, no doubt. However, I know how you like a challenge and how you like variety in your routine. So, today I have another abs routine for you to add to your arsenal of workout routines: “8-pack” abs part II. In part I, the focus was more on the abdominals than the obliques. In part II, the focus is split almost equally between the abs and the obliques.

Please click on the exercise name to link back to the posting of the exercise. Remember to stretch and warm-up before getting started.

*8-pack Abs part II Routine*
crossed leg crunches – 4 x 15 – 30 reps/set. 45 seconds rest between each set. 60 seconds rest before next exercise.

isolated crunches – 4 x 15 – 30 reps/set. 45 seconds rest between each set. 60 seconds rest before the next exercise.

lateral leg swings – 4 x 10 – 20 reps/set. 45 seconds rest between each set. 60 seconds rest before the next exercises. Remember to include the crunch that I mention in the video!

the bridge – 3 burn out sets (hold the bridge for as long as you can) with 60 seconds rest in between each set. Aim to get at least 75 seconds on each each bridge.

DO SOMETHIN’!

So you’ve got that 6 pack already. If you are looking to maintain it or take it to the next level, here’s an exercise for you. For those of you in route to the 6 or 8 pack, you will want to do this exercise too. Lateral leg swings!!

You’ll need and open area for this exercise. Lay on the floor on your back. Spread your arms out to your side at shoulder level. Lift both legs up in the air so that your body is in the shape of an L. Now, bring both legs down to your left side. Touch the floor. If you can’t reach the floor, it is alright to be a few inches shy of the floor. Bring you legs back up to the starting position. Then move your legs down to your right as you did on the left. Use your arms to help you maintain balance during the exercise. For the duration of this exercise, try to keep as much of your torso facing upward as possible; doing so will be a challenge but do your best.

Huh?? What did you say? Next level? Ok, we can do that. To take this exercise to the next level, we are going to add in a crunch. Each time you come back to starting position (body in L shape), use your abs to lift your hips off the floor.

No need to thank me, just DO SOMETHIN’!

You know what time it is!! Let’s get it! This week I have a great exericse menu courtesy of Maja Varner. She is a talented engineer that has passion for fitness and health; she’s also a former Cincinnati Bengals cheerleader. I want to thank Maja for her time in filming this video.

Today, we are going to hit the abs and obliques with an exercise called crossed legs crunches. Lay on the floor on your back with your legs straight in front of you. Bend your right leg and cross it over your left. Your right knee should be a few inches off the ground. Now, bend your left leg so that it’s below and slightly behind your right. Try to keep your torso straight so that your shoulders are on the floor. It’s ok for your right shoulder to come up a bit (when working your right side); but you should not be lying on your side. Maja’s form is perfect so follow her. Now that your body is in position, place your hands at the side of your head with only your fingertips touching your head. Now crunch as far as you can comfortably while still feeling your abs and obliques working. Work both your right and left.

DO SOMETHIN’!

This week I want to answer some of the fitness and nutrition questions that I have received recently. Please continue to post your questions and comments; and I will get back to you.

Question:
What are some alternative exercises to bicycle crunches?

Anwer part 1:
Isolated crunches are an effective exercise for toning and strengthening the abs and a great choice for those of you looking for an alternative to bicycle crunches. Lay down on your back with your legs up and knees bent. Cross your right leg over your left knee. Take your left hand and place your fingertips on your left ear. For the crunch, bring your left shoulder and right knee together. If you can, lift the right side of your hips off the ground as you bring your knee and shoulder together. Lifting your hip should enable you to get a tighter crunch. However, if you have problems doing so, don’t worry about it. The desired motion in a complete crunch; so as long as you feel the crunch, you are fulfilling the objective. Inhale as you come back to your starting position and exhale as you crunch. After you’ve completed your target repitions on the left side, reverse your legs and your hand position and work the right side too.

Answer part 2:
DO SOMETHIN’!

Game time everyone! Let’s do it! Today we are going to hit the abs with an exercise called the bridge. This simple exercise will improve your tone and definition. All you need is an open area. Stretch out on the floor with your stomach facing down and support your weight on your forearms and your feet. Your feet should be positioned as if your were doing a push-up (without crossing one leg over the other). I prefer to have my feet touching but you can space them out also (no more than 12 inchces/30.5 cm). Make sure that your back is in a comfortable position. Be careful not to arch it upward or downward too much. Once you have a comfortable position, flex your abs and hold it. Try to hold this position for at least 1 minute. Do 4 sets and rest 60 seconds between each set. I know it feels good; you don’t have to tell me.

DO SOMETHIN’!

Alright folks across the world, time to get those abdominals tight and right. I have an exercise for you that will meet that objective: leg circles. If you feel any back pain or discomfort during this exercise, I recommend that you do not do this exercise. Lay on your back on the floor. Support your lower back and stabilize upper body by laying on your arms so that your hands are next to each other under your rear end. Keep your legs straight and together. Lift them 2-3 feet off the ground; this height will vary according to the length of your legs. Rotate you legs in big circles, clockwise and counterclockwise. Keep good form on this exercise: legs straight with no bending and go for big circles.

Game time. DO SOMETHIN’!

Here’s an abdominal exercise that’s going to help you get that “8″ pack. This exercise works both the upper and lower part of your abdominal muscles, hence the name full crunch. Remember to rest your hands on the side of your head rather than around your neck; this way you’re less likely to strain your neck by your hands pulling on your neck as you crunch. Don’t rush through these; take your time and get a good burn.