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Amazing Abs Just A Few Moves Away!

There’s a lot of debate in the fitness community about whether targeting certain body parts for improvement is possible. While we do agree that an overall approach to fitness and toning is the most beneficial, exercises to build strength in your core most certainly have merit.

In that spirit, here is a great video from our friends at Shape with some easy ab exercises to help you target your tummy. Try them out and let us know in the comments how they worked for you! http://ow.ly/eN0130h3Pnt

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The Power Of Planks

Why plank? Fitness experts tend to agree that planks are awesome core-strengthening exercises. For those not in the know, a plank is a move in which you hold the trunk portion of your body off the ground in a straight line. fitness.mercola.com suggests that the ability to hold a plan for at least two minutes is a sign of adequate core strength and physical fitness. In this post we will look at some of the benefits as well as types of planks you can do.

Benefits

  • Toned Belly – This may seem obvious, but the advantage of planks when trying to improve your core strength is that it works multiple muscle groups simultaneously.
  • Improved Balance – Doing planks regularly helps you to find your center of gravity, as per theheartysoul.com. This in turn can help you improve your performance in athletic activities and dance.
  • Increased Flexibility – Planks do more than just help you with your core strength. As Szabo Laszlo reports on LifeHack.org, this exercise “expands and stretches all your posterior muscle groups – shoulders, shoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes.”
  • Reduced Back Pain – According to Andrea Cespedes on LiveStrong.com, stronger ab muscles help support your back muscles, improving your posture and reducing pain from slouching.

Types of Planks

We love these moves we found on Shape.com. Check out the link for detailed descriptions and photos, as well as some additional moves.

  • Basic Plank – From a push-up position, bend your elbows and rest your weight on your forearms. Be sure your body forms a straight line from shoulders to ankles.
  • Plank with leg lift – Start with the basic plank, then hold one flexed foot a few inches off the floor. Repeat each leg about 10 times.
  • Side Plank – Lie on your side, knees straight and feet stacked, then prop yourself up on your elbow and forearm. Hold 30 seconds on each side.
  • Side Plank with leg lift – From side plan position, lift your top leg as high as you can, foot flexed. Repeat 10 times on each side.

Get started with these moves and make planking part of your exercise routine. Let us know how it goes!

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Exercise at Home!

No Gym Membership? No Problem! In this post we will take you through a workout that you can do right from the comfort of your home. If you can invest in some basic exercise equipment for home workouts such as a mat, some weights or resistance bands, and a stability ball that’s great. If not, you can still have a great work out at home by following these tips.

This comprehensive 30 minute workout from Health.com includes cardio, strength training, and ab work. Check out the link for instructions with pictures.

2 minutes of jumping jacks

24 reps of side lunges on each leg

24 dancing squats on each leg

2 minutes of line hops

Bridge and Lift – 24 reps on each side

Bicep circles – 16 reps on each arm

2 minutes of fast feet

24 reps of triceps with a twist on each side

16 reps of roll over sit ups in each direction

2 minutes of cross crawl

If you do not have weights, try putting some heavy cans or a brick in a shopping bag with a handle. If you’re a beginner, you may want to do this workout without the weights to start, until you build up your endurance a bit. This is a great way to get moving – do this routine several times a week for improved circulation and heart health, stronger muscles, and boosted metabolism! Let us know in the comments how it goes!