FitSugar

Increase the Challenge: Crunches on Exercise Ball

FitSugar — Wed, 29 Jul 2009 05:50:32 -0700

If the basic crunches on the fitness ball in my all abs workout are starting to feel less than challenging, don't ditch the exercise altogether - alter the move to make it harder. Here are some simple tweaks to tax your abs more while doing crunches on an exercise ball.

Bring your legs together. The closer together your legs are, the harder it is to keep balance on the ball, forcing your abs to work harder.
Slow it down. Curl up and lower on a slow count of three. This takes momentum out of the picture, so the work is all in your belly.

Learn three more variations.

Learn to Love the Captain's Chair

FitSugar — Fri, 21 Nov 2008 12:00:00 -0800

Even with it's silly name the captain's chair is one of the most effective way to work your abs, and that alone is reason to love it. I find it amazing that such a simple piece of equipment can really work my deep abs. The captain's chair won't give you a six pack, but it will help you develop flat abs since the abdominal muscles are working more as stabilizers against your powerful hip flexors.

Here's how to do the basic move:

Place your forearms on the padded arms and make a soft fist around the hand pegs. Push your elbows into the pads to help press your shoulders away from your ears.
Start with your legs hanging straight down and on an exhale pull your abs toward your spine and bend your knees lifting them toward your chest.
Slowly lower your knees returning to a straight leg position.
Repeat for a total of 10 to 12 reps and do two sets.

This move is an easier version of the hanging leg raises Jessica Biel's trainer has her do. There are endless variations, like twisting your knees to the side to target your obliques. Avoid straight leg lifts on this piece of equipment for doing so puts a lot of stress on the low spine and can cause a back injury.

So do you love the captain's chair or what?

Source

Fit Tip: Crunch Time

FitSugar — Wed, 26 Dec 2007 13:30:00 -0800

Just a little reminder to keep working your abs even though all the sit ups in the world will not reduce your belly fat: Strong abs are important for the health of your back! The great thing about working your abs is that the exercises to do so can be incorporated easily into both cardio and strength-training routines.

On cardio days, once you are warmed up, you can do your abs before or after your aerobic workout. During strength-training workouts, eDiets suggests adding them into the middle of your routine. The important thing is to work your abs before you’re too fatigued to do the exercises correctly. Quality over number of reps is the name of the game.

Fit's Tips: You can effectively work your abs with three nonconsecutive workouts a week. Also, make sure to target all layers of your abdominal muscles - crunches for the top layer, twisting moves, like the bicycle for both layers of obliques, and pull the belly in for the deep abs.

Source

Move It at Home: Winsor Pilates Ab Sculpting

FitSugar — Fri, 20 Apr 2007 10:15:00 -0700

Sometimes getting to the gym or a Pilates class is just impossible! It is those times that make us all thankful for DVD players. It can be almost as difficult to find a good exercise DVD, as it is to get to the gym. Well I am here to tell you, and so are my abs, that the Winsor Pilates Ab Sculpting workout really packs a punch - in a good way.

The ab workout is about 20 minutes and includes all the classic Pilates abdominal exercises - like the 100s, single leg stretch and rolling like a ball. If you have never studied Pilates those names might be a little intriguing, and this DVD might not be the best place to learn the exercises so make sure to start with one of the beginner DVDs from Winsor included in the set with this one. You could also take a mat class or even better a Pilates private and the fundamentals of working your core and deep abs can be clarified for you. There are a few modifications offered in the DVD but not for every exercise.

On the other hand, if you have studied Pilates this is a great video leading you through the classic repertory without getting bogged down with too many of those fundamental details that can make exercising with a DVD frustrating. The pace is quick which is great, and this way you do quite a few different exercises in a short 20 minute workout. In fact one of my favorite elements of the routine is changing the tempo or pace of some of the exercises - starting with 10 slow repetitions followed by 10 or 20 quick reps. This would be a great routine to do 3 to 4 times a week.

The Ab Sculpting DVD is sold in a package with other Winsor Pilates DVDs. You can buy the package from Winsor Pilates directly for $59.80. The package includes 6 DVDs, and an exercise planner and a Sculpting Circle (similar to the Magic Circle).

Dwight Is On the Ball

FitSugar — Wed, 31 Jan 2007 09:15:00 -0800

Dwight from "The Office,"says "It is a fitness orb and its completely changed my life. Forget everything you thought you knew about ab workouts. This ab workout is specifically designed to strengthen your core. Numerous health benefits: strengthens your back, better performance in sports, more enjoyable sex-" OMG - he did NOT just say that.

He also says it, "improves your reflexes." Hmmm. I do agree that an exercise ball does do all that, but I doubt his "workout," will really get you there. See for yourself, but I think you'll agree - the Dying Bug is a bit more effective.

What is your FAVORITE exercise?

FitSugar — Tue, 16 Jan 2007 08:30:00 -0800

We all have exercises we do every time we workout - what is yours?

How Often Should I Work My Abs?

FitSugar — Tue, 27 Feb 2007 08:45:17 -0800

A lot of people who are looking for a flat, tight midsection may have the tendency to work their abs every day, but that may not be the answer.

The problem with that is this: Your abs are not different from the other major muscles of the body which means you want to give them (like you would your other muscles) time to recuperate. Keeping that in mind, you really shouldn't work your abs (high intensity ab workout) more than three times per week, allowing at least 48 hours rest between training sessions.

Here is the good news: If you're involved in a regular strength training program, you may even want to think about training your abs even less because you're probably working your abs more than you think. The abdominals act as "stabilizer muscles", which means they help support the spine and maintain balance so they are indirectly involved in just about every exercise (even in the slightest way) that you perform. A lot of exercises (such as squats, overhead presses and swimming) require significant contributions from the abs so basically, your abs are being inadvertently worked every time you work out. In fact, many bodybuilders never really only work on their abs, however most body builders have some serious abs.

Fit's Tip: You may say, "but Fit you told me to do your 4 minute ab video everyday!" Yes I did, but that video is not high intensity (say at least 30 minutes of straight ab work), which is what I am talking about here.

Assess Your Ab Work

FitSugar — Fri, 25 Sep 2009 03:47:59 -0700

Countless crunches and multiple sets of Russian twists might tone your abs, but they're not so great for your back. Not only that, but they aren't functional movement, meaning the strength gained in these exercises won't really help you outside the gym. Repeatedly rounding the spine in a crunch or full sit-up sets the stage for a disk injury. Repeatedly twisting, especially if your abs are weak, also puts stress on the spine.

The safest and most effective way to work your abs is to use them to stabilize your torso against motions. The elbow plank is the perfect beginner ab exercise, since it works the extensor muscles, which line and stabilize the spine, in combination with the abs. Adding leg lifts to your plank, while keeping the pelvis and ribs stable, will take the plank to the next level. Working with free weights, moving from a squat into an overhead press, will work your abs too. Work one-armed to force your obliques to kick into action.

Work It Girl: At Your Desk Abs

FitSugar — Mon, 12 May 2008 03:00:00 -0700

Sitting at your desk doesn't mean you can't work on toning your mid-section. You can work your belly at work without your boss ever knowing you're doing some strength training on the job. All you need to do is pull your navel to your spine, the most basic Pilates move. Here's how:

Sit up straight, keeping your back away from the back of your chair.
Exhale and pull your abs to your spine without curving your back. This will feel a little like a corset. It should feel a little like you are bracing for a punch to the abdomen.
Focus on your low abs; these you can definitely keep engaged while you breathe.
Breathe into your back ribs, wherever you have ribs you have lungs. This is a nice stretch for the intercostals, the muscles between the ribs.
Hold for 30 seconds. Do twice an hour.

Oblique Variation: To challenge your obliques (the abs on the side of the torso) a little more simply tilt your torso slightly to the right and hold that position for 30 seconds. Then, of course, reverse the action by tilting to the left so you can keep even.

Fit's Tip: You can also work your abs when you're waiting at a long traffic light, when stuck in traffic, or heaven forbid, out on a boring date! Try it right now and let me know how it feels.

Source

Block Work: Lower Ab Exercise

FitSugar — Tue, 07 Oct 2008 11:00:00 -0700

If you're dealing with chronic lower-back pain, exercises like the Lower Back Release will help stretch out your spine. But you can't stop there; you also need to strengthen your core, so give this variation of Scissor Abs a try. Raising your hips up off the ground helps to protect your lower back and you just might find it more challenging, too.

Music: "Don't Wait Too Long" by Madeleine Peyroux

For detailed instructions on this exercise, just read more.

Begin lying on your back with your knees bent. Place a block underneath your sacrum at the base of your spine so your hips are lifted four inches off the ground. You can use a small stack of books if you don't have a block. The long side of the books or block should be perpendicular to your spine.
Keep your arms against the sides of your body and straighten your legs up towards the ceiling. Engage your abs and press your lower back into the block.
Keeping your core strong and abs pulled to the spine, slowly lower your right leg down until it is a few inches above the floor. Then scissor your legs by lifting your right leg up as you slowly lower your left leg down toward the floor.
Keep the movements slow and steady, moving with control. Keep your core engaged the entire time. Try not to put any weight into your palms to ensure that you're solely working your abs.
You may not feel this until you do it for a while, so repeat this move for a total of 20 to 30 times on each leg (or more if you're still not feeling it).
After you've had enough, bend your knees and lower both feet to the ground. Remove the block from under your hips and hug your knees into your chest.