How many sit ups should I do ?? Trust me sit ups are the last exercise you should be doing 🤦♂️! When it comes to your core it’s all about getting it strong and to function right. Take the exercise above Supine arm bar with opposite hip flexion , it grooves our ability to flex our hip on a stable core.
The hip flexors get a bad rap but they’re only problematic when they don’t have a strong stable core to move around.
Doing this exercise with a good breathing pattern has a ton of benefits too.
Give it a go for 3 sets of 5 each side. #coreworkout#12weektransformation#banburypt#witnessthefitness#results#gym#deadbugs#strong
Working on my pullup game🏗
A common reason most people cant perform pullups, is because their grip/forearms strength (mine usually give out at the 7 rep range- on a good day).
Remove the stability of a stationary pull-up bar, and it'll feel like a completely different exercise. One that also makes you feel like you have the upper body strength of a kitten🐈 But also one that challenges your forearm strength and better prepares them for future grip training.
BONUS: for increased difficulty use a thick in diameter rotating handle or @fatgripz .
Free wrap sports hijab by @thawrih -love this style because I can adjust it to cover my chest and upper traps so I can work out comfortably ☺🤗 #hijabilifter
Top and sweats by @underarmour -loose but sweat wicking 💆🏻♀️
It's so important to be comfortable in what you workout in! Try not to let anything interrupt your workout, especially your outfit💁🏻♀️
WORKOUT WEDNESDAY 🏋️♂️ -
This is one of the finisher/metabolic movements which I did after my workouts when I was in East London and still had my jump rope, it is pretty intense but good in coming back harder in your next session💪🏾 -
The movement sequence is as follows:
🔹Jump Rope/Rest (30s)
1A: Crunches + Reverse Crunches/Rest 30s
🔹Jump Rope/Rest 30s
1B:Star Plank + Side Crunches/Rest 30s
🔹Jump Rope/Rest 30s
1C: Plank Crunches + Plank Hip Twist/Rest 30s
Go for 1 round and you should be good, but if you’re feeling yourself, go for 3-5, otherwise it is a great finisher✅
0 1011 minutes ago
🔹7 EJERCICIOS PARA FORTALECER TU CORE🔹
Cuando se habla del core, la mayoría de la gente piensa automáticamente en los abdominales. Es cierto que los abdominales son un componente clave, pero recuerda que el core también lo componen las caderas y la parte baja de la espalda.
📌 Trabajar el core es fundamental por varios motivos:
1: Es el centro de gravedad del cuerpo, hace de enlace entre el tren inferior y el tren superior y, por tanto, resulta clave para desarrollar el equilibrio, la estabilidad y la coordinación. .
2: Reduce el riesgo de lesiones y equilibra tu postura.Un core estable nos permite mantener las posturas, disminuyendo el riesgo de lesiones al proporcionar mayor fuerza a nuestras extremidades. .
3: Quema la grasa de la zona media, tan importante para nuestra salud y para favorecer nuestra estética.
📌 Se recomienda realizar mínimo 3 veces cada ejercicio de los que aparecen en la foto! Los tiempos de ejecución los tenéis debajo de cada ejercicio!! . .
0 1311 minutes ago
Mamas!!! Here’s this week’s core rehab routine. Super simple and should only take a few minutes a day.
👉🏻Strengthen the corset muscles to help bring in and define your waist (like a corset)
👉🏻Engage your deep core muscles to help reduce lower back pain
👉🏻Tell your glutes to turn on to help stabilize your hips and improve posture
👉🏻Strengthen the pelvic floor too 😉
1️⃣Use a pillow if you don’t have a ball available to squeeze between your knees
2️⃣Move with your deep breathing pattern ⭐️10 reps
⭐️4 or more times a week 🙌🏻👍🏻❤️
SPICE UP YOUR PLANK: Challenge yourself with this single arm reverse fly plank variation. The set up is the same as a traditional plank, neutral spine with activated core and glutes, but one hand is performing a handed reverse fly while the other is helping stabilize the body. Because of this position, this exercise doubles as a great shoulder stabilizing exercise, as well as a shoulder strengthening exercise.
If you are looking to change up your current fitness routine, we would love to help. With in-person and online programs available, you can be coached no matter where you are located. Contact us with any questions.
If you’ve ever walked with heavy objects in each hand a certain distance and couldn’t wait to drop them by the end, then you’ve done a farmer’s walk (aka a loaded carry.) *It’s one of the most basic and practical exercises, yet it also improves grip, core, and total body strength while working on your cardio, all at once.
1. It can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
2. After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
3. Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.
Who said you can’t weight lift with resistance bands?⠀ 1. First 2 videos are a SUPERSET!! (4 sets) 10 deadlifts + 20 jumping squats
2. Last 2 videos are a SUPERSET!! (3 sets) 20 (10 per leg) squat into single leg lunge plus kickback + squat into alternating kickback
Plenty of runners underestimate the power of adequately equipped abs muscles. If you want to improve your running endurance and form, you want to keep your core activated with every step you take! I love to workout in a park or public, and with bars! Having been away from bars for awhile, kinda miss it.
*Total 4 sets / 1 min rest in between*
- Pull-ups 8 reps (w/ resistance band)
- Push-up 3 reps + Elevated 8 reps (w/ bars)
- Inverted Row 12 reps
- L-Sit Knees Bent 15s (w/ bars)
- Deep Squats with weight (car tire 10kg) 15 reps
- Hanging Bicycle Crunch 15 reps
โปรแกรมวันนี้ไม่มีวิ่ง แต่เป็นบอดี้เวทเพิ่มความแข็งแกร่ง เน้น core-body ได้หวนคืนสู่บาร์อีกครั้งหลังจากแอบนอกใจไปซ้อมวิ่งเพื่อลิงมุกกี้งาน BANGSAEN21 หายไปนานเกินต้องบิ๊วเยอะ โชคดีค่าฝุ่นแถวนนทบุรีสีเหลือง ไม่ต้องใส่มาสก์ เพราะการวิ่งไม่ได้มีแค่เรื่องของขาเด้อ ^^
*ทำรวดเดียว พักระหว่างเซต 1 นาที x 4 เซต
*วอร์มอัพและคูลดาวน์ อย่างละ 10-15 นาที
#บรรลัยรันนิ่ง ทุกอย่างดูซอฟท์ลงเมื่อเป็นสีชมพู 😘
Sharing a quick Upper Body + Core Workout you can do right at home!💪🏻
▪️Push-ups: Incline, regular or decline ▪️
▪️Oblique crunch+Leg Lift *inclined or on the floor▪️
▪️Elevated Plank + Alternating Toe Taps or an Isolated Plank Hold🔥
Options shown from less challenging to more challenging! Complete each move for 60 seconds & repeat for 3-4 rounds👏🏻
For more Workouts + #FitTips➡️ @TTwinsFit
WANT TO STRENGTHEN YOUR BACK AND CORE AT THE SAME TIME?!
What’s up Achievers?! @jasonlpak here with a fun new exercise for you that targets your upper back while really working your core as well!
We’re calling these “bear rows” since you’re basically rowing from a bear crawl position. You’ll need two same-sized boxes or benches to perform this exercise. Set them up a torso-length apart from one another so you can put your feet on one and your hand on the other.
To perform the exercise, get your knees to about 90 degrees and your shoulder stacked over your wrist. From there, grab a kettlebell or dumbbell and row toward your hip for the desired amount of reps. Aim to keep your belly button facing the floor (don’t rotate) and your hips still in order to optimize the core-training effect!
We hope you like this one! Swipe left for a video demonstration 🎥 and share with a friend who would want to try this out! Until next time, peace, love, and muscles! ✌️💙💪
93 586813 hours ago
AB WORKOUT & A THROWBACK SONG💃🏼💪🏻 - What a fabulousssss combo🔥 Who else avoids abs at all costs because they’re not exactly “fun” BUT why not pick your fave throwback tunes, a hella cute outfit and burn those abs💃🏼🧚🏻♀️🔥 .
Exercises: 💖🌟4 SETS - 15 REPS🌟💖
1️⃣ In & outs - I took my time with these as I found I could engage my core more🔥
2️⃣ Bicycles - Remember to make sure your leg is as straight as possible when it goes down and engage your core🔥
3️⃣ Leg lift (Not sure if this is the actual name😂) - These are a LOT harder than I thought they’d be🔥
4️⃣ Cross over toe taps using a weight - I’m still trying to get to grips with these so 100% take your time💪🏻
Remember to tag your workout partners and go smash this ab workout💖💖💖
👚: @myproteinuk x @myproteinwomen 😍
👖: @alphalete (The NEW meridian leggings😍)
👟: @adidas x @adidaswomen
267 107720 hours ago
Sunday Sweatpant Abs!
Doing this core routine on my new large exercise mat from @gorillamats and I'm innnn loooove with it! It's much bigger than a traditional yoga mat and the grip is unreal! Definitely worth checking out! Use code TRAINERKAITLIN10 and save yourself some bucks! Link in my story!
Give this core circuit a try! Aim for 50 seconds on with minimal rest between exercises. .
🦍 angled roll up .
🦍 reverse plank March .
🦍 Side plank up and over .
🦍 twisted bicycles .
🦍 camel crunch .
81 16572 days ago
🔥Killa Core Workout🔥
Happy Tuesday babes! I’m in a much better mood than I was when I woke up this morning lollll. I woke up with the worst crick in my neck that I’ve ever had. I’m talking I couldn’t look left OR right. It hurt to sit upright. I might have cried 😂 I let that one little thing ruin my whole morning and looking back I wish I would’ve reacted different. From now on when something bad happens in my day I’m going to allow myself to be upset for 5 minutes then I have to continue on with my day being positive! I challenge you to do the same!
Anywaysss here is a fire ab workout for you to try that will have your core on FIYA🔥 Bookmark this workout and save it for later⬇️
✖️Push up planks.
I train with a group of guys who are constantly talking sh*t so sometimes you just have to hush them w/ your actions...
So what were you saying again @ceesaysays 🤔 There’s no way I’m getting up there? Cool, I’ll give you 3 just so you knoooow it wasn’t luck the first time... #TryAgain