3 month baby plank plus 4,5 month baby plank. #coreworkout coz our core is the center. If it is weak - we get injured our joints: shoulders, hips, knees, elbows, wrists, ankles. Do you want to forget about pain in joints? Make your core fucking iron! Stone! Unbeatable 😤😤😤💪🏽💪🏽💪🏽 #nopainogain#weightlifting
As promised here’s a killer core exercise. I think there’s a big difference in training your “abs” and training your “core”. That might sound crazy at first, but hear me out. All types of training are separated by what their intention is... to get the heart rate up, to build strength, to build endurance, for hypertrophy, for balance, etc. Your core is an essential part of your body, and your “abs” are a part of the core. Most frequently when people say they’re working abs their intention is to get visible abs, not work on strength specifically. Whereas when someone says they’re doing a core workout, it’s generally more functional in nature (for strength, stability, mobility, etc.). Therefore, I think working the “core” vs working the “abs” have different connotations and intentions. My point is, working your core is essential, and core strength can help your body in so many ways including preventing back injury. Having visible abs is a plus, but generally doesn’t come from just working your abs. Visible abs comes from a) having muscle in your abdomen and b) having a low body fat percentage (being lean), which is highly dependent upon your eating as well. Just think its worth delineating! ———
Shown in the video is a form of rotational leg raises to a hanging plank. Both of these exercises individually are core scorchers, so they make for a great combination for CORE development.
Sometimes I lift heavy ass shit, other times I keep it light to focus on control and movement. It’s all about balance.
Single-arm DB/KB overhead reverse lunge:
A more advanced version of a reverse/stepback lunge that works the full body.
Adding the overhead weight causes the stabilizer muscles in your shoulders to fully engage, which forces the core muscles to contract.
I upped it a notch by adding In gliders. A great way to challenge/work your balance and coordination even more. And I personally find using gliders for lunges a lot easier on my hip and knee joints.
1️⃣Hold a single kettlebell or dumbbell overhead with your feet shoulder width apart.
2️⃣ Keep the weight directly overhead (in line with the shoulder joint) and take a comfortable step back into the start of a lunge position.
If the kettlebell is in your left hand, place your left foot back and vice versa.
3️⃣ As you drop your back knee down to the ground, make sure there is no rotation in the knees, hips, or shoulders. Do not lean to one side or the other, keep your core tight and shoulders packed.
Maintain perfect posture throughout the movement: your head is level, your eyes are looking forward, your chest is up and your spine is neutral.
Drive your knee down until it is just above the ground.
4️⃣ Once your knee is just above the ground, reverse the motion back to the starting position. Repeat for 10-15 reps a side.
Other ques to remember: Keep your shoulder blades and upper traps pulled down ( I find this the hardest part of the exercise). Don’t bend your elbows throughout the lift or let the weight fall during the exercise.
Don’t let your front heel lift off of the ground during the exercise.
*video slightly sped up to fit IG*
✨ The past 2 days I’ve worked on the AtTain class or advanced master class, which I still like to call it, and I’m liking it. Other than this first move which is rather hard on the arm & shoulder and very ackward feeling, the rest of the hour and 5 min is great.
I especially love the double weighted straddle stretch, as shown in this clip. It feels really good on my back and could do it all day long 😁 Love it that much. ❤️ . .
Happy Saturday 🙌🏼🥰☀️👌🏼 .
Rest. Eat well. Drink enough water 💦 and make sure to move your body an hour a day 👟 There ya go. That’s my advice for the day. 🤓 . .
All I want for summer is #abs 😅🎶🎵 Who else wants #abs for the summer? .
You've heard many times that we do stomach muscles in the kitchen, not in the gym. Unfortunately, this is not true, and in a moment I will tell you why.
Abdominal muscles, like any other part of the body, require training to grow. The fact that the muscle grows when it is overloaded, and regeneration and restoration make it have thickened muscle fibers and hence simply is bigger, is not a secret. In this way, we increase the mass of individual parties in our muscles.
In the kitchen, only abdominal muscles can be found under the layer of fat. However, to make them visible, they must be properly expanded, which we owe only to the training.
Time to workout the CORE...
TRX exercises.... Total Resistance Exercises that are a specialized form of suspension training that uses body weight to develop strength, balance, flexibility and core stability simultaneously
I am loving all the different exercises for the the entire body💪🏻
Stay tuned for more posts soon....
Feeling a cold coming on, so core was a big struggle today with fatigue. 😨 .
1. Reverse crunch w. lift and slow return.
2. Oblique cable crunch.
3. Mountain climbers to reheat the body after stopping to chat to @arpzzfit hehe 💛
4. Squat w. knee to sandbag.
5. Elevated crunch w. sandbag.
6. Crunch w. sandbag slam.
7. Crunch w. alternating sandbag grab?
8. Sandbag slam, side-to-side (regression w. feet on floor.) .
Despite the pre-sickness fatigue, still managed to have a decent workout! 🌞💛
Hope everyone has a great weekend!
Hace demasiado que no me subía a los anillos...quiero hacer un cristo...denme unos meses y lo hago...
Cómo está más chilo el puro video o aunque sea una canción así de fondo?
Digo puedo cambiar de canciones pero es pregunta seria...
Spring has sprung in Nashville, it’s the weekend, and this WEATHER got me outside like 🙌🏻☀️🌸🌱👌🏻☺️
Get outside, get moving and let your brain and body get a good taste of some of that Vitamin D!!! 🤸🏻♀️💊
I have grown to really dislike the way the medical and health communities often refer to “core work” as a fix all for low back pain. .
Often time so called core workouts are actually just abdominal workouts and in the medical field these exercises can be so under dosed in intensity that it doesn’t carry over to real world scenarios. .
I am of the opinion that core workouts can involve a variety of movements which essentially challenge the body to maintain a neutral spine while applying external loads or flexion, extension, rotation or any combination of these. .
Today I did this kettlebell circuit and while it also worked my arms and legs you can sure as hell bet that my “core stabilizers” did their fair share of work. .
🔥 PLANK CIRCUIT 🔥 (Your Core & Shoulders will be burning I promise!) .
This is one of my go to circuits for Fasted Cardio or a finisher to a weight lifting session 💪🏻
- 30 seconds each exercise x 4 rounds
1️⃣. Knee to Elbow
2️⃣. Plank to elbows w/ hip twist
3️⃣. In & Outs + Side to Side
4️⃣. Kettlebell pull through
5️⃣. Plank hold jumping jack
6️⃣. Push up hold jumping jack