Tag Archives: core

All about Abs! Try this Quick Core Workout

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.

workout_wednesday_greyThis 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. 

EXERCISES

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!!! 

Fun facts:
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?? 

XOXO
Stay Sweaty!!
Sarah

All About Abs! [Workout Wednesday]

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 πŸ˜€

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! 

Today’s Workout

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 πŸ™‚

XOXO
Stay Sweaty!
Sarah

No Equipment Upper Body & Core Workout [Workout Wednesday]

The 6 bodyweight exercises we are doing today can be done anywhere. They will work your biceps, triceps and shoulders while strengthening your core. The best part? There is no equipment needed!
This week’s video is a MUST watch because I have a special guest. There are some funny bloopers at the end too. If you have a pet and have ever tried to workout while they are around, you know the struggle is real! πŸ™‚ 

workout_wednesday_grey

Core work is important no matter your fitness level. Core exercises are not just about building a six pack. The core helps stabilize your entire body and when our core is strong, the other muscles in our body can move more effectively and do the work they were meant to do. Many of the exercises in today’s workout are compound exercises meaning more than one muscle is engaged during the exercise. Be sure to engage the core (pull belly button into the spine) to get the maximum results from these exercises. 

The Workout:

  1. tricep push ups x 10
  2. side to side push ups x 10
  3. dolphins x 10
  4. plank up downs x 10
  5. tricep dips with toe touch x 10
  6. shimmies x 20
    Try the workout with me in the video above! 

Thanks so much for joining me today! Next week I am going to bring you a workout that is all about abs with a fun October twist. Maybe I’ll even throw in a bonus plyometric workout too… I haven’t decided yet. Be sure to SUBSCRIBE so you don’t miss out on next week’s workout! 

XOXO
Stay Sweaty!
Sarah

[Workout Wednesday] Core, Plank Series & Booty

Happy Wednesday! 

Today I am sharing with you some strengthening exercises (including a plank series) that focus on core, booty and whole body. In honor of my half marathon this weekend, I’m dedicating this to runners, but this workout is for everyone!  
If you are a runner these moves will not only aid in injury prevention, but will make you a stronger, faster, and more efficient runner. If you are not a runner, these are still great functional core exercises that will make you stronger and help make your regular workouts easier. 

 

 

 There is a free PDF download available HERE

If you want to get the foam roller that I use in the video – check it out on Amazon here: Trigger Point Performance Foam Roller

Honestly, I’ve tried a lot of foam rollers and this is my favorite          for 3 reasons:
1. it is the perfect amount of firmness
2. it doesn’t loose firmness overtime because the inner circle is PVC pipe so you won’t have to be replacing the foam roller down the road
3. it is perfect size! Not too long and not too short. Easy to store and easy to take with you. What more could you ask for! 

 XOXO
Stay Strong!
Sarah