Ab-Exercises

Workout Log 7-21-17

I’m guessing the video is giving enough context that I did a home workout. The fiance wanted to sleep in. –Sleep in. I wish! That means working out at home or at the clubhouse, but the heat index + ongoing A/C problems would make the clubhouse a suicide mission. Hmm, not unless I’m up for some jank Bikram. 

I honestly kinda hate ab workouts but I guess I should do them. Gah! Why can’t it be as fun as arms? 

Running in place and jump roping (warm up)
Core Stabilizers w/ dumbbell: 15 lbs 3 x 12
Standing Side Bend w/ dumbbells: 15 lbs 3 x 12
Marching Front Chop w/ 5 lb medicine ball: 3 x 12
Plank: 60 s
Side Plank: 30 s each side
Russian Twist: w/ 5 lb medicine ball 45 s x 3
Leg Lifts: 3 x 12
Knee Tuck Crunches: 3 x 12

Apps featured in this post include Fitbit.

Leg lifts in the Roman chair are a very common “ab” exercise, but one that I see people butcher all of the time. In the first 5 reps, @harcules is cheating, losing tension at the bottom and relying on a swing to get his legs to parallel. Reps 6-10 are done correctly, maximizing the recruitment of the rectus abdominis, rectus femoris, and psoas. He’s staying tight throughout the exercise. Swinging may allow you to do more reps, but you’ll get more bang for your buck without it!

10 minute Abs!

I’m loving these workouts from Zovafit.

Do each of the following exercises for the prescribed number of reps or hold count:

  • Bicycle Kicks or Crunches x 30 seconds
  • Plank x 45 seconds
  • Wall Sit x 30 seconds
  • Russian Twist x 15 reps
  • Mountain Climbers x 30 seconds

Rest 15 seconds

  • Up-Down Planks x 10 reps
  • Side Plank Left Side x 45 seconds
  • Side Plank Right Side x 45 seconds
  • Bicycle Kicks/Crunches x 30 seconds
  • Mountain Climbers x 30 seconds

Gotta get after those six pack abs for summer.

Having strong abs also helps with your athletic performance so Get After It!

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