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Posts tagged Abdominals
BODYWEIGHT EXERCISES – PLANK and BIRD DOG
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CLICK HERE FOR A FREE WORKOUT!! www.turbulencetraining.com Today you will learn of three basic exercises that will help your abdominal endurance and low back health. These exercises are the plank, the side plank, and the bird dog exercise. Now, I want to be honest and say that these three abdominal exercises are not the most exciting to do. They won’t give you that classic burning sensation in your abs that leaves you feeling like you’ve really worked them hard. However, these three are the safest and probably the most important to do when first starting to work out to prevent you from low back injury. Dr. Stuart McGill, a researcher in Canada, has done extensive research on low back pain and has concluded that individuals who have a lot of endurance in their abdominals tend to have less chance of sustaining an injury to the low back. The great thing about each of these three exercises is because no equipment is required you can do them in your own home. Also, because these are endurance exercises, you can do them every day. So, the first exercise is the Plank. To do this, rest your elbows on a mat, and place your body in a straight line. Brace your abs and try to work up to where you can hold that position for 2-3 minutes straight. If right now, you can only do the plank for 20 seconds, then each day try to add a couple seconds. Alternatively, you can hold for 10 seconds, rest for 1 second and do that 6-7 times. The next exercise is the Side Plank. This time, position …
HOT ZONE WORKOUT
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CLICK HERE for a FREE WORKOUT www.turbulencetraining.com This is workout B from the Turbulence Training Hot Zone program. It starts out with a really powerful superset for your upper body and upper back. In the first set you’ll double up by doing an incline press to flat press for eight repetitions each. And although you’ll be tired after doing the incline, because you will follow with the flat press, you should still be able to do the same amount of weight. You’ll then go immediately to the underhand inverted row to form a triset to start out this workout. So, with the bench at a 45 degree angle, bring the dumbbells down and out and then up and in. After this, immediately flatten the bench and repeat another 8 reps for the chest press. From here, go right into the inverted row. Place the bar at hip height and take an underhand grip on the bar. Next, row your chest up to the bar, making sure to squeeze your shoulder blades together at the top position. After you’ve completed all sets for the first group of exercises you’ll then challenge your legs and abdominals with dumbbell Step-ups and stability Ball Rollouts. For the step-ups, place the dumbbells at your sides and put one foot up on the bench. Next, use your hamstrings and glutes of the lead leg to pull yourself up and then slowly lower yourself back down. It’s important to keep that lead leg up on the bench the entire time. Doall reps for one side and then switch sides. Go right into the rollout exercise and start by …
Kettlebell Workout Bodyweight Exercises Circuit
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CLICK HERE for a FREE Workout www.turbulencetraining.com The beauty of this workout is that you can do it in only a small amount of space because you will be using just your bodyweight and kettlebells. If you don’t have a KB, then you can easily substitute it for a dumbbell. Secondly, this workout is also known as the 10 x 20, in that there are 10 exercises at 20 repetitions each. So, as you make your way through this circuit you will not take any breaks until you’ve completed all the exercises. Once there, take a minute or two to take a rest, and then repeat up to two more times. The first exercise is a Kettlebell Squat. For this exercise, hold the KB at chest height in front of you,push your hips back, squat down, and then drive up. Repeat for 20 reps. The next exercise is known as the Extended Push up. It will be a regular push up with a slight twist in that your hands will be in front of your head. This makes the push up exercise a bit more difficult, especially on your abdominals when you are at the bottom of the exercise. Each workout, try to extend a little bit more. After all the reps are completed for the push ups, you’ll follow with 20 repetitions of Kettlebell Swings. Now, this exercise is not a squat, but instead more of an RDL type of movement. Take the KB back between your legs, push your hips back and really thrust them to drive the KB upward to shoulder height. In this exercise, you’re arms will not be doing any of the work; they are simply along for the …
Ab Workout Exercises
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CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com If you want to get a slim stomach and six pack abs, then you need to stop wasting your time on useless crunches and dangerous sit-ups. Instead, you need to focus on 21st Century ab workout exercises to get more results in less time. Heres an effective four-exercise Pre-Fatigue Abdominal Circuit where you are going to fatigue the abdominals with classic endurance exercises and then follow it up with a dynamic moving exercise. In the first exercise, start with a simple abdominal plank, holding that position for 45 seconds while bracing your abs, breathing normally, and maintaining your body in a straight line. That will pre-fatigue your abdominals for the second exercise. Next, you will perform stability ball jackknives for 15 repetitions. At this point in the workout, your abs will be slightly fatigued from the previous exercise, so pay special attention to your form. This is the perfect combination of abdominal exercises to help you strengthen your abs and build the six pack muscles. (Of course, you also have to do interval training to burn belly fat and find the right diet to help you lose belly fat. I highly recommend you stick to whole, natural foods to lose stomach fat and use short, burst interval training to burn fat in less than 20 minutes, only three times per week.) The third abdominal exercise in the circuit will fatigue both the obliques and abdominals and is called the side plank. While holding for 30 …
