July – “How To” Abs

Most neglected groupThe Core is THE muscle group runners neglect the most. The Core Crew is changing that.

We might not ever have those washboard abs we drool over…or maybe we will…but to get them we have to eat healthy and be smart about portion control. We can do all the core work we want…but if we don’t watch what we eat, those washboard abs will always be just out of arms reach.

Maybe washboard abs aren’t really your top priority…make you just want a stronger core so you can eliminate back pain, sprint up hills without falling over, and be able to run standing up straight at the end of a super long run. Whatever your goals are…our core work will help you reach them. Keep at it.

Along with the exercises below, we are also doing burpees and planks daily. I know…I know…but they are great full body exercises..so learn to love them. 😉

Here’s our July Core exercises:

Sunday: Ab Pyramid – We’ve done this routine TONS of times so I’m not including videos for these exercises…but if you need a refresher, let me know and I will find videos for you.

  • V-Ups
  • Windshield Wipers (AKA Metronomes)
  • Plank
  • Russian Twists
  • Sit-Ups
  • Bicycles

Wednesday:

  • Standing Core Oblique Crunch
  • Dumbbell Squat with Shoulder Press Rotation
  • Single Leg Deadlift
  • Towel Mountain Climbers

Standing Oblique Crunch: We did this one in June and I loved it so we’re doing it again. It’s a super simple move but to make it effective you MJUST hold your core in tight and bring your leg and arm all the way together. Use your core to bring your leg up and your arm down.

Dumbbell Squat with Shoulder Press Rotation: So I looked all over for a good video for this move and couldn’t find one…but this image should show you what I want it to look like. If you need more…let me know and I will put together a video for us and post it in our STTC FB Group.

Screen Shot 2016-06-29 at 2.52.49 PM

Single Leg Deadlift: You may be thinking that this exercise is for leg strength…and yes we will get a benefit in our legs, but done correctly the single leg deadlift will fire up our core and help us work towards that toned tummy we all want.

Make sure to engage your core the entire time you are doing this move.

Towel Mountain Climbers: We do mountain climbers all the time…but adding a towel will change this move into a serious core workout. The most common mistake people make with mountain climbers is to roll up their whole body, meaning they lift their hips and throw their weight forward on to their arms. Usually you really feel it in your shoulders, when the abs should be doing all the work. Putting towels under your feet, as in this move, will isolate the ab muscles and keep your back flat to help you maintain proper form. If you’re on carpet, towels might be difficult. Grab a couple paper plates…or even better… some furniture movers that will slide easily.

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