Viewing entries tagged
ab

Get a Flatter Stomach: 3 Quick Home Workouts (Beginner to Elite)

Get a Flatter Stomach: 3 Quick Home Workouts (Beginner to Elite)

Training for a flatter stomach or a stronger core is a great goal, but you can only hang out in a plank for so long before boredom really sets in. Do some crunches instead? Okay, but some traditional core exercises like crunches simply aren’t the best use of your time. You want fast results, right?

4 simple ab exercises for a stronger core

4 simple ab exercises for a stronger core

Screenshot_2015-04-04-08-06-26.jpg

It's important to have a stronger core for reasons far more important than aesthetics. When you exercise the muscles around your trunk and pelvis, this helps to improve our stability and balance. This short ab circuit by PumpUp member @fitmissrach will challenge your core muscles with 4 simple moves. Try this circuit for just 10 minutes a day. These moves will build a stronger core before you realize it. Toe touches

Ab moves for a stronger core: Toe touch gif

Begin with your body in an L-shaped position. Legs are straight up in the air and your upper body is flat on the ground with your arms straight and raised above your head. This is your starting position. With one movement, touch your hands to your ankles and lift your upper body towards the ceiling. Lower back to starting position.

In and outs

ab moves for a stronger core: in and outs

In a seated position, keep your tailbone on the ground, hands at the base of your spine, and feet hovering above the floor. Begin with your knees bent to start. Simultaneously, lower your upper body and straighten out your legs, then come back up to start.

Plank wall jumps

Ab moves for a stronger core: plank wall jumps

Start with your arms in plank position, feet just at the base of the wall. Your forearms should be in line with your wrists. Quickly jump your feet vertically to touch the wall, then lower.

Mountain climbers

Ab moves for a stronger core: mountain climbers

Start in plank position. Drive the opposite knee to the opposite shoulder, twisting your obliques throughout the motion. Switch to the other leg repeatedly.

Keep Rachael pumped on the app by following her @fitmissrach. Check out her Instagram account @rachaelgervais. What is your favourite ab circuit for a stronger core? Let us know if you tried this exercise in the comments below!

 

3 standing ab moves that take home workouts to the next level

3 standing ab moves that take home workouts to the next level

Screen-Shot-2015-04-05-at-8.25.55-AM.png

Think you can't make it to the gym? On many days, the trek just isn't realistic for you. You can still Spring into Action with ab exercises that require you to stand, not sit. These three standing ab moves by PumpUp member @emjoy_88 will target all areas of your core. Weights are not necessary for these exercises, but extra resistance is always an added bonus. You'll work harder, feel stronger, and perform better in sports as well as other athletic activities. Take your at-home workout to the next level with standing ab moves. Do them while you're watching videos or even while you're listening to music.  That extra pump will be all you need to start your day off on the right foot. Do three rounds of these standing ab moves, for one minute per exercise

Standing oblique crunches

standing ab moves oblique crunches

 

Dumbbell Woodchoppers

standing ab exercises dumbbell woodchoppers

 

Standing oblique twists with a knee crunch

milita3

 

Out of ab exercises? A stability ball changes the game

Out of ab exercises? A stability ball changes the game

Screenshot_2015-03-04-13-30-54.jpg

The stability ball ab pike video

[video width="640" height="640" mp4="http://blog.pumpup.com/wp-content/uploads/2015/03/Video-1425497073831.mp4"][/video]

Think outside the box with your ab exercises and  be on the ball instead! (...A stability ball, that is).  PumpUp member tinytinne demonstrates how to do a stability ball ab pike. You're a champ: try 4 sets of 15. This will absolutely target your shoulders, your back, and especially your lower abs.

How to do the stability ball ab pike

  • Begin in a plank position with your shins (or feet, if you are tiny!) resting on a stability ball.
  • Keep your legs straight and raise your hips toward the ceiling as you would if you were performing a downward dog.
  • With control, use the lower half of your body to draw the ball towards your arms, which should remain stable throughout the exercise
  • Hold, then roll your body back to start.

Pro tip: If you don't have access to an exercise ball, perform the stability ball ab pike with paper plates. Simply place two paper plates at the bottom of your feet and, on a smooth surface, perform the pike as you would with a stability ball. Neat, huh?

Don't know where to get a stability ball? Gaiam Life has a great guide that will help you to pick one that is perfect for you.

Get a core to die for: Days 1-7

Want to focus on your core this December? PumpUp member @sandrafitness has put together daily routines that you can do to strengthen your abs right before you go to sleep. We’ve created a summary of Days 1-7 below. Check out the full challenge on her blog

I’ve prepared a simple challenge that will strengthen your core for the rest of December until the 6th of January, the time when Christmas festivities finish here in Spain. You can perform these exercises right before bedtime or a couple of hours before going to bed. The challenge is meant to supplement your workouts, rather than substitute for your workouts.

Remember that none of this will work if you do not pair this challenge with healthy eating habits. To get better results, add cardio! It will help your abs to look more visible and defined by burning fat around your core.I’m sure this isn’t news to you, so let’s get to what is really interesting:

DAY 1

  • 20×3 reverse crunches.
  • 20×3 leg raises.
  • 20×3 russian twists.
  • 20×3 heel touches.

You should feel like your core is on fire. Otherwise, you probably already have abs of steel.  See? It took so little time and results will be visible after the challenge!! 

DAY 2

  • 40 bicycle crunches (one on each side)
  • 25 russian twists
  • 25 leg raises 

Repeat 2-3 more times.

DAY 3

  • 30 russian twists
  • 25 heel touches
  • 30 leg raises
  • 20 legs in, and out. Try to keep them as low as you can.

Repeat 2 more times.  

We’ll be increasing the number of repetitions daily, but please listen to your body and do what’s right for you. If you are in pain, the kind of pain that isn’t normal, stop doing the exercise and consult your physician. I don’t want you to get injured. Maintaining proper form is crucial. Believe me, I learnt this the hard way, when crunches gave me a really bad neck pain for a whole week.

DAY 4

  • 45 bicycle crunches
  • 35 russian twists
  • 35 reverse crunches
  • 35 leg raises

Repeat x2/3 depending on how you feel. 

DAY 5

Repeat day 4’s exercises, because we’ll be doing more variations next week and I love performing these exercises rather than sit ups or crunches. We will be increasing the intensity over the next couple of days and that will be a real challenge for you.  Consider these exercises as a warm up for the whole month.

DAY 6

  • 35 heel touches
  • 30 ‘in and outs’: Sitting on a chair or on the floor, keep your stomach tight and push your legs out and then back in. Focus on proper form rather than speed.
  • 1 minute plank
  • 35 russian twists

Repeat x2/3

DAY 7

  • 25 russian twists
  • 25 heel touches
  • 25 in and outs
  • 25 toe touches
  • 1 minute plank
  • 25 bicycle crunches

Repeat 2-3 times.

Check out the full challenge on Sandra’s blog and find her on the app using the hashtag #ACoreToDieFor and tag her username, @sandrafitness