How To Prepare Your Body For An Abs-Crushing Workout!
As a fitness enthusiast, it is important to stay on top of current trends in the industry so that you can better achieve your health and fitness goals. Sometimes known as the latest cool way to do something, crunch-free workouts are taking the gym by storm. Get started down this path with our crunch-free moves plus how to preetect them!
Breakthrough Science
There’s a lot of evidence that suggests working out – especially intensive workouts – can help you lose weight and improve your health. But, as with anything else in life, there are some caveats to exercising for weight loss. Here are three important things to keep in mind if you want to reap the benefits of an intense workout:
1. Strength training is more beneficial than cardio for weight loss. Not only does strength training help burn more calories, but it also tones your body and increases muscle mass. Ceramic ball vs pilates classes? Veggies at every meal? You’re doing it right!
2. Fairly consistent exercise is key to success. If you’re new to exercise or unsure about how much is necessary, start with shorter sessions and increase the intensity over time. A good rule-of-thumb for most people is 30 minutes per day at a moderate intensity, five days a week.
3. Don’t forget the “big three”: protein, healthy fats and vegetable fibre. These all play a role in supporting your weight loss goals and assisting your body with digestion. In addition to eating these nutrients regularly throughout the day, consider incorporating them into your meals during or after your exercise.
Typical Ab Routine
Abs are the final frontier if you want to look your best. To achieve toned abdominals, you need to do the following:
1. Perform at least two sets of crunches per day. Try to increase the intensity and number of repetitions as you progress.
2. Dedicate at least 30 minutes per day to an abdominal workout routine that incorporates core work (i.e., ab wheel exercises, Pilates, TRX suspension training, Russian twists).
3. Include a weight-bearing exercise for your lower abs every other day (i.e., squats, lunges, weighted crunches, etc.).
Free Abs Workout
If you’re looking for a great abs workout, you need to check out this free workout. The exercises are simple and can be done at home with little equipment. You’ll need to invest in some good ab pads though!
When you first start this workout, you might feel a bit uncomfortable. But stick with it – the results will be worth it. Just make sure to pace yourself and take it easy at first. After a few weeks of doing the workouts regularly, your abs will be toned and firm!
Inverted Crunches
There’s no need to stretch before your workout if you’re doing inverted crunches. Simply put your feet on a sturdy bench and lie down with your head and shoulders off the bench, then crunch your abs together while keeping your back pressed against the bench. You can also do inverted crunches with your legs in the air, but make sure to lift them up slowly and to keep your back straight.
Legs on a Ball Crunch
Looking to add some extra cardio to your workout routine? Check out this great leg exerciser called the ball crunch! This exercise can be done anywhere, and is a great way to work your entire leg muscle group at the same time. Here’s how to do it:
1. Sit with the balls of your feet flat on the ground, perpendicular to each other. You may need to place a folded towel or mat beneath your feet for support.
2. Place your hands behind your head and extend your spine as you lift your torso and upper legs off of the ground together, until your thighs and hips are in line with each other. Hold for two seconds, then return to the starting position. Do 12 reps per side. Note: It is not recommended for pregnant or elderly exercisers as the movements required can strain joints. For those with back or neck issues, it is best to consult with your doctor before doing any weight training.Marcy – You must be a jock to get this one. According to fitness sites “There are many reasons why you run down hills and balance on stair ladders that make most other people feel like they need a shower afterwards”…”Your glutes will get a serious workout, while your core will provide stabilizing stability throughout movement and just generally keep you running efficiently.”You may think these exercises prove my #8 wrong, but believe me, they don’t…
BOSU bosal crunches
If you’re looking to tone your abs, then you need to do some bosu crunches. Here’s how to do them:
1. Lie flat on your back with feet flat on the ground and hands resting by your sides.
2. tense your abdominal muscles so your abdomen is pulled in towards your spine.
3. slowly lift one heel off the ground, and lower it toward the floor. Keep the other heel close to the floor so that the abs are still contracted.
4. Repeat this motion 8-12 times per side.
Conclusion
The last thing you want before heading to the gym is an upset stomach. And if you tend to get sick easily, your workout and diet prep will be significantly compromised. To help prevent any setbacks, follow these simple steps before starting your training:
1) Swallow some water prior to working out –drink at least eight 8-ounce glasses throughout the day (more if you’re feeling thirsty). This will help flush unwanted toxins from your body and set the stage for a vigorous workout.
2) Eat a high-quality breakfast – start your day with energy-boosting nutrients that will give you sustained energy all morning long. Include healthy fats, protein, carbs and fiber in order to ensure a lasting steadiness throughout your workouts.
3) Engage in moderate activity – 30 minutes of moderate intensity exercise per week is ideal preparation for an intense workout later on in the day. This allows your body to prepare without inducing too much stress hormones that can potentially lead to inflammation and sicknesses.
