Viewing entries tagged
ab workout

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?

Out of ab exercises? A stability ball changes the game

Out of ab exercises? A stability ball changes the game

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The stability ball ab pike video

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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.

Never leave the floor with this  handy workout circuit

Never leave the floor with this handy workout circuit

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Is your Sweaty Sunday feeling more like a Lazy Sunday? Too busy watching House of Cards on Netflix? pumpupapp member @emjoy88 has a quick circuit that will target your legs, glutes, and thighs without you ever having to leave the floor:

  • Ab bicycles
  • Donkey kicks
  • Wide leg in and outs
  • Scissor kicks

Add ankle weights for an extra challenge! What's your favourite way to exercise while you're doing a typically sedentary activity? Share about it with the PumpUp community! Planks, calf raises, and wall-sits are amazing ways to make your television marathons a little bit more exciting!

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This awesome ab workout will help you get sweaty

Try this #SweatySunday awesome ab workout! You'll be feeling it tomorrow.

  • V-crunches for your upper abs
  • Bicycle crunches for your obliques
  • Pulse ups for your lower abs

It's basically a complete workout that will help you get fit no matter what. Take five minutes today and complete at least one circuit during a commercial break or in between the chapters of your book.  You won't even need any equipment! You won't even need to leave the floor! Thank the heavens.

Do you have awesome ab workout videos that you wanna show us? Tag them on Instagram with #TeamPumpUp so we can see!

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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

6 moves that will strengthen your core

Our guest blogger Trystenne Burey demonstrates moves that will strengthen your core in one neat circuit. Here’s what you’ll need to do:

  • 40 bicycle crunches
  • 20 toe touches
  • 40 mountain climbers
  • 60 regular sit ups
  • 1 minute plank (elbow plank works too)
  • 1 minute side plank on both sides

Repeat one more time.

Challenge yourself on Workout Wednesday! What are your favourite ab moves?

Follow PumpUp on Tumblr for more workout tips and videos!

Follow Trystenne on Instagram @tryst3nn3 for more videos!

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PumpUp’s heity_fitness shared this core blaster ab workout that will absolutely sculpt your abs as if Michelangelo made it his personal mission to chip away at them. You’ll need a 10 lb plate for this routine.