My top “Ab” exercises I like to call Core strengthening!! A lot of planks! Forearm plank holds, straight arm plank holds, wall walks and feet to wall holds. Work your way up to 1 Min at a time. Start with 20-30 second holds! Plank Walks; keep your back straight, hands right underneath shoulders, walk 10 Steps one side 10 Steps to the other. Add shoulder taps in between. You’re choice of how ever many sets & reps you can do. On average, do 3-4 sets of 15-25 reps! Gradually increase it, week by week. Strength will take time. The results you get out of these workouts, are to be able to do a lot of other exercises that require the use of your core, and you feel better doing them! You also minimize back pain!
(Other great exercises NOT in this video are; flutter kicks, hanging knee ups, toes to bar, & Russian twists) *If you try any of these exercises, on eitherSnapchat, Insta stories tag me!!! 🙌🏼💦💦💦😊😊😊
Pass the block back and forth between your hands and your feet and see how your core feels 🔥 🔥
. . .
You can always regress this movement by bending your knees and/or not lowering your arms and legs as close to the floor. Just FYI!
. . .
And as far as *progressing* it goes, I don’t knowww but maybe one day you might consider using something heavier than a block... like I don’t know - a weight? 😜
I was going to take a rest day today but saw BJ Gaddour do these bad boys and I had to try!
Not only are these awesome glute/hamstring/quad workout but an awesome core work as well!
That band pulls you back and you have to resist, that’s where the core work comes in! 👌🏼 I did 3 sets of 10 reps each and let me tell ya they fucking 🔥🔥🔥🔥🔥 no joke!
#corework and #toetaps for #wannapress . @yogi.bree how do you hop backwards?? You make it look so easy! As we end this challenge I can see that I’m weak in ALL areas but especially core being 10 wks #postpartum . Having a baby is hard! Even when you’re active throughout the pregnancy. I can still fit about 3 fingers between my abdominals. Doing some #abasanas trying to pull them back together. 💪🏼💪🏼💪🏼 Hosts:
@infinitystrap @yogisurprise @aloyoga @yogahustle
Practicing before breakfast indeed has both pros and cons; my back was ridiculously stiff 🔧 from yesterday’s heavy “fall out backwards- kick back up” practice, but the breakfast afterwards was just heavenly 😍❤️ Then me and my entire family spent two hours bouldering which is appreciated by everyone and left us all with soar, ragged hands, underarms like rocks but big smiles on our faces 😄 Hope you all have a nice Saturday! Tomorrow I’m joining a challenge hosted by some of my favorite ig yogis 💕😍 Yeeeei!
That workout was amazing! 🙌🏼 Phase 3 Cardio Core is definitely my fav! Even though it was all ab work and my abs are still sore asf from yesterday’s workout. Oh well, I ain’t complaining. Come thru baby abs!!! Ha ha Go check out my stories for some of the moves from today! 👊🏼💥⚡️👆🏼
Quick St pattys day ab Circuit when you’re in a ‘pinch’ #SeeWhatIDidThere [swipe right!] .
. 🍀Move 1: Shamrock twists (10 reps each side!) .
🍀Move 2: Over The 🌈 Rainbow: 10 reps each side! SQUEEZE those obliques! .
🍀Move 3: leprechaun crunch (20 reps)
🍀Move 4: Lucky Leg Lift to flutter kicks (engage lower abdominals! 10 reps total)
🍀Move 5: Plank’ of Gold (4 knee taps, open up to side plank hip dip- alternating sides! 10 reps total).
Repeat 2-3 rounds + bam! You’re done! Go get yo’ green on! 👌🏽
St. Patrick’s Day Shenanigans🍀
It’s become our Saturday morning ritual - #INSANITY workout with Ritch @1fitveteran and to crank up the intensity, I’ve added in Resistance Loops.
🔋Add each of these moves into your next cardio plyometric workout .
🔋Do each for 45 seconds; repeat 3x
💚 Push-up Squats .
💚 Round the World .
💚 Pogo Jump .
💚 Speed Knees / Tuck Jump .
💃🏼💃🏼Dance Breaks (lots of those)
💚 Double Squat / Lunge ➖➖➖➖➖➖➖➖➖➖➖
T A G your favorite workout buddy and challenge him/her to do these exercises with you!! .
Race one down! Very warm day out there but got it done. Awesome local race and I loved the looped course. Had a great time seeing all of the @crossfitdso relay teams too! And thanks @chaselynn252 for the Camp Gladiator water station 🙏. Now to eat and rest and eat some more before tomorrow’s half marathon!
Relentless pursuit of the goal at hand. Always keep your goal in mind when the journey get tough and the days get long and sleep is minimal and you want to give up. Know why you’re running the race. There’s many evils and vices competing for your mental bandwidth just to knock you off your course. If you’re not careful you’ll catch yourself stuck running in place going no where. And that’s not to say you’ll never veer off your path, it does happen, but when you do work damn hard to get back on track. It’s okay to fall down, never fall off! 💪🏾
I look at myself and say, "Why would you..
How are you even...
What were you thinking..."
"I love you.
I'm glad we're friends" ❤
I am created (and so are you)
to be a certain way.
With certain strenths, weaknesses, unique desires, fears, joys.
We can use these "things",
These parts of us to honour
But it really is easier,
At the end of the day,
to use wisdom and discretion
(or seek it if we lack)
To do what is right.
#CoreLoveChallenge ! 🙌💖
List of poses :
1. Plank/Tiger curl
2. Warrior 3
5. Side plank
7. Chair pose
8. L shape inversion
Day 4 | #WannaPress | CORE
I’m still trying to catch up after being sick and we leave for vacay in a few days! 🎉 I finally feel up to working my core, which again, is essential to pressing! The transverse abdominis muscles, the corset muscles that wrap around your core play an integral part in pressing. The first two exercises are my favorite to strengthen my TVA. When I first learned I had Diastasis Recti, these were the exercises I performed to help repair my core. In turn, my strength in handstand and pressing increased so much! Then the inverted pike lifts are awesome to build strength in the exact muscles I need to help my pike press in handstand...one day 😒😩
Day 2, 3, and 4 of #wannapress because training makes me super behind 🙈 some shoulder work, core work, and then toe taps. Also I did all this core work with ankle weights and then my phone decided to shut off and not save my video so I did all of this twice 😩 needless to say my hip flexors and abs are sore af •••••••••••••••••••••••••••••••••••••••
Hosts: @yogi.bree @natashaswinter @susanbishopyoga @eileendelatorre ••••••••••••••••••••••••••••••••••••
Sponsors: @aloyoga @infinitystrap @yogisurprise @yogahustle •••••••••••••••••••••••••••••••••••••
Part 2/3 for Low Back Pain:
ICYMI: Yesterday I woke up with acute back pain. I couldn’t lift my baby in and out of the car and I was groaning and moaning all over the place.
I knew why. I haven’t been taking care of myself. I mean, have been doing yoga every day and working out most days of the week, but doing what I want to be doing and not what I know I need to be doing - what I would prescribe to a patient.
Part 2 of my Low Back Routine is a classic, but a goodie: Bird Dog
Bird Dog is an excellent exercise to train the body to stabilize the core and lumbar spine (low back). I like to do it stationary and hold for time on each side. In my experience, most of the time, when people add movement to this exercise, they lose the core neutrality and stability. I would rather hold still with perfect form (not that my form is perfect) than move with medium form.
This video is sped up 2x.
▶️Draw your right hip towards your left hip and vice versa.
▶️ Lift and rotate your extended inner thigh up towards the ceiling.
▶️ Push your palm on the floor down into the mat.
▶️ Reach back through your back heel and forwards through the top of your head.
This is another great exercise for low back pain, postpartum or post-surgery to reconnect to the TVA (transverse abdominus.) Still 0️⃣ back pain! 👌🏼
So today I Attempted the PLANK CHALLENGE down at Maximum Fitness! Lasted a whole 3 Minutes which didn’t think was too bad considering I never do Planks, the burn I’s brutal in you’re core doing this .. Next time over 5 Minutes 🔥😭 #plank#plankchallenge#corework#brutal#fitness
SHOP link is in my bio 💜💜💜
#Repost @homebodysculpt (@get_repost)
Happy Friday loves! 🤗Here’s a little twist on an ab series that will fire up the peach as well 🔥🔥 I completed 2 rounds at the end of a quick HIIT session, but you can perform up to 4 rounds for a stand alone ab and glute isolation session. Pause to reset between moves as needed and rest 1-2 minutes between rounds. Be mindful of your navel to spine connection and don’t allow the belly to puff out during the “crunch” portion of each move. Be extra vigilant since we are adding a challenging glute component to these moves and a common tendency is to lose the core when the work gets tough. Instead, suck belly in like a vacuum during the exertion for best results. Happy sculpting! 💪🏽💪🏽💙
👉🏽For moves 1&2, come onto outside edges of the feet and press soles of feet together. Knees should fall open so that legs form a diamond shape
1️⃣Diamond abduction crunch (15x)
2️⃣Diamond bridge + reach (15x)
👉🏽Perform moves 3-5 on the same side, then switch
3️⃣Single leg bridge + knee to elbow crunch (10x)
👉🏽Tuck your tailbone, press into the planted heel, and squeeze glute to lift hips into a low bridge. The low back should not arch to lift the hips higher. Keep the hips lifted by squeezing the glute and take your crunch. Extend leg, lower the hips, and repeat.
4️⃣Bridge hover + knee to elbow crunch (10x)
👉🏽keep the hips hovering off the ground by maintaining a constant squeeze on the glute and hamstring. Hips do not lower between reps.
5️⃣Bridge crunch pulses (20x)
👉🏽with each pulse draw knee and elbow closer as you tuck tailbone and squeeze glute & abdominals
6️⃣Forearm plank knee tuck crunch to glute kick (12x each side)
👉🏽If this feels too intense on forearms, come into palms as in a traditional plank