One of my goals for 2017 is to share more about weight loss here on the blog. That is, after all, one of the reasons this blog even came to be. I have learned a lot over the course of loosing 80 pounds and maintaining it & I want to do a better job of sharing it. There have been lots of different experiences along the journey, and I’ve learned a lot about perseverance, patience, and myself. Of course, some lessons have to be learned for yourself, but I also feel that it might have been easier if I had an idea of what could possibly come. So, that is why I am committing to sharing more with you. Today, I am sharing a realization that is difficult but once your realize it, your perspective on weight loss changes.
Workout Wednesday this week is all about the core! Core workouts are functional fitness because we use our core every single day. Sitting or standing, our core is engaged and doing work. No matter what kinda exercise you normally do, whether it’s weight lifting or running, a strong core is important. Working your core is about more than just getting a six pack. When your core is strong, you’re less prone to inures.
This workout is made up of 8 core moves. Below the video I have recommended a certain number of reps for each exercise. You can do more or less depending on your fitness level. I recommend doing a few rounds of the moves, so repeat the 8 moves 2-3 times. Remember to listen to your body and modify when necessary.
The only piece of equipment you will need is a stability ball. If you do not have one, you can use a rag or paper plates as sliders and use those instead.
1) plank to pike – 10 reps
2) forearm plank to pike – 10 reps
3) spider planks – 10 each side
4) forearm plank hold – 30 seconds
5) side plank dips – 5 reps right side
6) side plank dips – 5 reps left side
7) bicycles – 10 each side, 20 total
8) sit ups – 10
Depending on fitness level, repeat this 2 or 3 times.
Let’s get sweaty!!!
1. Did you know that a strong core helps you run faster? When you core is strong, your glute and hamstring muscles are able to do their work more effectively because they are not picking up the slack for your core!
2. Did you also know that your core is much more than just your abs? It is all your muscles in your mid section – your abdominals, obliques, lower back muscles, your latissimus dorsi and upper back muscles. This workout hits a lot more than just your abs, it works all the muscles in your core!
Tell me: what is your favorite core exercise??
Today’s workout is all about abs with a festive fall twist! There may or may not be a pumpkin used in today’s workout 😀
I included 10 different exercises here that all work the abs in different ways. A few moves that can be done using extra weight to really work the abdominals. If you want to use a pumpkin, I recommend anywhere from a 3 – 10 pound pumpkin depending on your fitness level. The more round the pumpkin, the easier it is to use in these exercises. Do use caution when using any sort of weight. You can also leave the weight out, as these exercises are effective using just body weight.
In the video I demo of all the moves and we have some pumpkin fun. Grab a mat if you like and try these with me!
1) pumpkin pulse crunch
2) pumpkin reach thru
3) lying pull downs
4) roll ups
5) russian twists
6) boat pose sit ups
7) bicycle crunches
8) lift and lower
9) extended leg curl ups
10) hip lifts
Make sure to use GOOD form. Keep you abs engaged the entire time, pull them in towards your belly button. Do not pull on your neck, be sure to lift from your abs and if any of the straight leg exercises are too difficult, perform them with bent knees. If at any time you feel pain in your low back, take a break – either modify the exercise or stop doing the workout.
Remember, just doing ab workouts along won’t get you a flat tummy, you also have to put in work in the kitchen. Doing abdominal workouts is a great start and having a stronger core will help you perform other exercises better and make your workouts more effective.
Hope you enjoyed today’s workout. Will you try it with a pumpkin!? Let me know 🙂
Do you like training your core? Sometimes it’s not always fun, but it’s so important because your core effects your strength in every other area of your body. Aside of the aesthetics of “abs”, your core is very important to prevent back injury and maintain stability.
I love doing core workouts that don’t involve getting on the ground. Sometimes once you get down, there is no getting back up :-\ haha. I do enjoy doing planks and other ab exercises, but some days you need to change it up.
I ham it up a little bit in this video…you’ve got to make working out fun! Try these exercises with me!!
What’s your favorite ab exercise??
Stay sweet & strong!