Best Ab Moves
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You don't need a gym membership to build rock solid abs! Watch this video to see the best ab moves you can do at home.
Transcript: Lean, strong abs are good for more than just looking hot o the beach. A strong core is not only going...
Lean, strong abs are good for more than just looking hot o the beach. A strong core is not only going to prevent back pain and keep your posture upright bur it's also going to keep your body in balance. So, here are the top three exercises for your core that you can do whether your at home, at the gym or on the beach. Plank climbers. this is a modification of a plank and a mountain climber--we've kind of melded the two together. Get down into push-up position--solid core, hips in line with your shoulders, abs engaged tight. Drive your left knee out to your elbow, hold it for two seconds and then place it back down. Do the same thing on the right side, hold it and then place it back down. The more aggressive you get with this exercise, you want to hold it just a little bit longer. Aim for three seconds, then four seconds, then five seconds. Do about fifteen on each leg. The most important thing to remember on this exercise is you do as many reps as you can until your form stays perfect. Shoot to have your form at the end of the exercise look just as good as it did in the beginning. Next we have the twisting plank. Elbows will be right underneath you shoulders, legs straight out behind you and abs engaged. What you'll do for this exercise is take your left arm, drive it up and turn it into what's called the side plank. Hold that position for two seconds so you stop the momentum and then drive it straight back down to the starting position. Do this for eight to ten repetitions. Increase the reps as you get stronger. Once you finish your eight to ten on this side, switch to the opposite side. The reverse power crunch. This exercise is going to target your lower abs. This is the area that is predominantly the hardest area to work in our midsection. So, get down on our backs. Bend our knees to 90 degrees. Drive them up to this position. Before you even start, your lower back must be flat on the mat and your abs tight and engaged. From here, place your hands down, drive your feet up, kick and then back down slowly. Use a little bit of momentum as you go up, pause when you get there, come down slow. The slower you go on the way down, the more you're going to feel it. Power up, down slow. Remember to avoid putting your hands underneath your hips. We want our abs to stabilize us, not our hands. This a common mistake most people make. Let's make our abs do the work. For other great workouts just like this, check out other videos in this series.More »
Last Modified: 2013-11-13 | Tags »
ab exercises, best ab exercises, pilates stretches, Plank Climbers, Reverse Power Crunch, Twisting Plank abdominal strength, core strength, ab muscles, ab toning fitness, fitness basics, home gym
Ready to jump into a new workout routine? Kangoo Jumps might be just the thing for you! Watch this video to learn more about Kangoo Jumps.
Transcript: These babies here are called Kangoo Jumps Rebounding Shoes and they actually help you have a fun workout...
These babies here are called Kangoo Jumps Rebounding Shoes and they actually help you have a fun workout while still improving your cardiovascular health and protecting knees and joints all along your body. These right here are actually shells and T-springs. They are what make everyone bounce and rebound. Every single time you push down, the rebound effect will bring you back up and spring you up-obviously enjoying more of a better workout. Down here we have treads and these are actually what help you go outside. You can use them on any surface that you can wear sneakers on. Over here we have the actual boot where you would put your foot, the inner liner which gives it a softer cushion, and support straps. The original purpose was for knee, joint, hip rehab. The shells, the springs altogether take 80 percent of the impact away from your joints. So, you're able to have a longer lasting workout without causing any further injuries into any of these joints, hips, even your vertebras. Every joint moves as you're working out. I've had people with ACL injuries and all over, knee replacements-they still have been able to benefit because they're still able to use their muscles to get the proper workout that they should and the proper rehab that they should. In a 60 minute class, you can burn up to a thousand calories. The primary muscles that are being used as you're using these are definitely your calves, your quads, your butt. It's a very good, intense cardiovascular workout.More »
Last Modified: 2013-12-10 | Tags »
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If you're a pilates junkie and want to keep your routine going outside of class, you can definitely hit the pilates mat at home. Here are some of the best pilates mat moves.
Transcript: You don't need private classes or special equipment to get great results from a pilates workout. These...
You don't need private classes or special equipment to get great results from a pilates workout. These moves will not only give you that leaner look but they'll help strengthen and flatten your core. The first exercise is what is called the hundred. This is a fundamental, foundational move for pilates and it is a great way to start off your pilates workout. So, you're going to sit down on your back, lay down flat and, as pilates teaches, you don't want to push your lower back into the floor--you just want to maintain a neutral spine with a slight tilt which engages your stomach. The starting position is feet on the ground, arms straight out so you're up into a crunch position the entire time. And it is called the hundred because you are going to beat for a hundred repetitions. Maintain quick, short exhales throughout the entire time. If you would like to make this more advanced, raise your legs up off the floor and you're going to feel your hundred that much more. The roll-up. Most pilates practitioners say that this is more effective than any other core move you can do. So start out with your legs straight out in front of you--this how it's traditionally done. Start flat on out backs with our abs engaged and our spine neutral. Flex your toes up, arms straight up over me, drive your body weight forward and reach towards your toes. As you get there, pause for two seconds and the return back the same way you cam down. Slow return back to the starting position. Drive yourself up what we call segmentally which means one vertebra at a time. Maintain a flexed position of your chin on your way back down and do this in the reverse direction. Your spine will curl up and it will curl back down. If your spine fails to do that, you'll begin to arch your back if you extend your head which will create excess tension on your lower back. Repeat again--tuck your head, drive your arms straight up, grab your toes, return back to the starting position slowly engaging from here the entire time. Your head and your arms are what's leading you. It's not your body weight forward. And that is the roll-up. Next we have swimming. This exercise is excellent for your upper back, your lower back and your glutes so you're working your entire back side of your body which most of us tend to forget because we can't see that directly in the mirror. So, we're going to lie straight down in a superwoman or superman position with your arms and your legs straight out from your body with everything engaged and then we're going to move from there. So, we're going to get down. Tighten up the butt cheeks, squeeze them as if you're squeezing something between your cheeks. Arms directly overhead. Alternately arms and legs. Once you get the position, you can increase your speed. Aim to keep up this motion for about 30 seconds or until you cannot complete one more repetition with good form. The option on the way down if you either have any lower back issues or this becomes too difficult, you can put your feet and hands on the ground and lift alternately like this. So, this is going to still give you the same benefit but it is a little less aggressive. The spine stretch. As its name indicates, this move is an excellent flexibility exercise for your lower back but additionally you're going to get more flexibility in your glutes and in your hamstrings. So, we'll take a seated position with our legs straight out ahead of us. Now this is a flexibility move, it's less of an ab strengthening move like the other ones. So, legs straight out, quads engaged up here, back straight and right on top of our sits bones. You'll extend your arms straight out and depending on your flexibility, you'll bend forward, reach for your toes--if you can go past, go as far as possible. You're looking to feel that increased flexibility and that stretch right here. Once you get there, return back up to the starting position. This is not one of those old school stretches when you reach for your toes, you drop your head down far. This is a more deliberate, slow flexibility exercise for right in here. So, one more time--arms straight, bend forward from the hips and the stomach. Pause as far as you can go in that position for about two seconds and then slowly return back up to our starting posture. For more great fitness videos, check out other videos in this series.More »
Last Modified: 2013-11-13 | Tags »
pilates, pilates mat, pilates moves, best pilates moves, Hundred, Roll Up, Swimming, Spine Stretch stretching, flexibility fitness, fitness basics, home gym