elainedispo

Posts Tagged ‘Midweek Midsection’

Workout Wednesday: Midweek Midsection Edition ~ Fab Abs

In ♥ & Soul, Community, Health, Home Sweet Home, Public Interest, Relationships, Sports, Weekly Wonders, Workout Wednesday, Yours Truly on 10/22/2014 at 20:00

My gym rat cat and I have been going hard core on our core! Here are a few moves that he got me into that I still could feel three days later! Of course, abs are where it’s at, as well as lower back, to stabilize and balance our svelte bods!

  • Ab Day #1
    Oblique Twists 
  • Leg Lifts 

3 x 20

 

  • Ab Day #2
    {6″ above ground}
  • Flutter Kicks 
  • Hello Dolly (thighs)
  • Leg Lifts

Cadence: 1-2-3-1 … 1-2-3-2 …
1st set: 15 each move, recovery in b/t
2nd set: 10 each move, straight thru

Abs

Wayback Wednesday: When I had tight abs … Can I get a baby back?

Eggcellent Eggsercise for Workout Wednesday: 2014 for Your Core ~ Eggsactly What We Need Before Chocolate Easter Bunnies!

In Health, Public Interest, Sports, What's Hot on 04/16/2014 at 00:00

Let’s hear it for Midweek Midsection!!!

That’s what I call Wednesday, but I prefer to train my core every time I work out. After all, our abs and lower back must be in shape to maintain balance for the whole body.

I know that these moves work because I have fab ~ as opposed to flab ~ flat abs  and a smaller waist when I do them consistently!

F-AB-ulous

Wayback Wednesday: Flat Fab Abs

You’ll start out on your feet with standing exercises (1-4), then get down and lay your back on the mat (5-10), then wrap up by going on all fours and finishing in plank (11-14).

2014 for Your Core (20s or 20x for 14)

1. Knee Raises: lift knees up while leaning torso forward to curl abs; arm raises optional for more effect (20x)
2. Right Elbow to Knees: in wide stance and slight squat with hands behind your head, tip right elbow down to right knee (20x)
3. Left Elbow to Knees: in wide stance and slight squat with hands behind your head, tip left elbow down to left knee (20x)
4. Knee-to-Elbow Twist: with feet on the ground and hands behind your head, raise your knees to opposite elbows (20x)

5. Single Leg Lifts: with back on the mat and arms relaxed, lift one leg at a time to a 90* angle and lower with control (20x, alternating legs)
6. Double Leg Lifts: same as #5, lift both at the same time (20x)
7. Leg Circles: lift both legs slightly off the ground and make circles with each leg at the same time (20x); bonus set optional in opposite direction
8. Texas Tornado: lift both legs and keep them together while making figure 8s up (1 rep) and down (1 rep) (20x)
9. V-Ups/Star Abs: spread legs and arms, then raise all limbs at the same time to curl the abs
10. Bicycle/Criss-Cross Crunches (laying version of Knee-to-Elbow Twist): with feet on the ground and hands behind your head, raise your knees to opposite elbows (20x)

11. Mountain Climbers: on to plank while drawing our knees to opposite elbows in running motion (20x per leg, both sides = 1 rep)
12. Bird Dog: extend opposite arm and opposite leg (20s each pair)
13. Tip Hips: back to plank, tip each hip to the ground (20x per leg, both sides = 1 rep)
14. Full Plank: finish this series by placing your hands flat on the ground, as well as toes, keeping back straight and chest level (hold for 20s); get into Child’s Pose stretch while on your knees and arms extended on the floor to reward yourself

Here are my previous routines for this 2014 series:

Coming up next…

  • Upper-Bod
  • Lovely Legs

How about we go Beast Mode for our bodies and Feast Mode for our souls during this Holy Week? Can I hear an AMEN!