During this long period of unknown certainty, banks, salons, barbershops, casinos, schools and gyms are closed. Healthcare organizations are opting-in to the future norm of what is telehealth; which consists of virtual appointments with your primary care physician. In the online world of fitness, personal training coaches have adapted telehealth long before it became a thing. With business owners being kind and waving membership fees, members are stuck at a limb on how to go about their exercise regimes. Luckily, for you, you have the option to train online with your personal trainer (if you can afford to) and continue marching towards your monthly goal.
Whether you are a gym rat or a couch potato, one thing is for certain, you have stumbled upon this read because you want to achieve the almost impossible — six-pack abs. Unfortunately, just reading this article and doing the exercise a few times will not result in six-plus abs with razor cut sharp detail as though you are Gerard Butler in the movie 300. Yes, you will gain Spartan spirit and you will achieve a stronger core. In the end you will thank me and I will give you a high five! Without further ado, let’s get started on the road to a stronger core.
Abdominal and Core Workout
Plank to Push-up, 3 Sets of 10 = Total 30 reps: Start off by getting into a push-up position with hands shoulder-width apart, feet no longer than six inches apart and back straight. Proceed to lower yourself and bend your arms to have your forearms on the floor while contracting your abs for a three second hold. In that same motion, bring yourself back up to the push-up position and that is one (1) rep. Complete 3 sets of 10 reps without a break.
Plank Hold, 30 to 60 seconds x 10 reps = Total of 10 reps: Similar to the above exercise, you are focusing here on core stabilization by engaging your abdominal, chest, lower back and arms (bicep/triceps/shoulder). To begin, start in push-up position and be sure to keep your back straight, feet no longer than six inches apart and arms straight. You will NOT be lowering your body at all. Hold this position for 30 seconds (beginner) to 45 seconds (intermediate) to 60 seconds (advanced) — this is one rep. Take a short break under 30 seconds and repeat 10 times for a total of 10 reps.
Leg Raise, 30 seconds x 10 reps x 2, Total = 20 reps: For this exercise, grab a yoga mat or lie on a firm surface (not your bed). Proceed to lie on the floor with hands at your sides and feet together. Next, you will pull your belly button towards you spine, contract your abdominal muscles and lift both your legs together (no more than four inches off the ground and straight). Do NOT bend your legs! Hold for a total of 30 seconds and then gradually lower your legs to the ground. This is one (1) set. Complete two sets of 10 reps for a total of 20 reps. Modification: When raising your legs up, rather than keeping hands at your side, you may extend your hands above your head or off to the side in a crucifix-like stance to ease the tension on your lower back. For those with back issues: Complete one set of 10 reps and if needed, roll a towel and place on your lower back for comfort.
Pendulum Windshield Wipers, 2 sets of 60 second movement = Total of 2 sets over 120 seconds: All jokes aside, this does not require water, a sponge or car wash soap (you have to have fun while doing these things). For this exercise you will either use a second person or grab onto something sturdy that will not move; such as a pole, metal desk leg or your yard’s fence. This exercise will be performed by lying on a firm surface or yoga mat. Begin by lying down with feet together and either grabbing onto a second person’s ankles or a sturdy object that will enforce your stabilization. If using a person: Grab their ankles with both hands and lift up both your feet together. Your legs must be straight and cannot be bent at all! The second person will be instructed to gently push your feet to the left, right or straight in front of you. Nothing is moving but your legs that are being involuntarily swung by the push motion of your partner’s discretion. To key in on stabilization, your belly button will be pulled towards your spine and your abdominal muscles contracted. Complete two sets of one minute movements and be sure to rest for 30 seconds between sets. If using a metal object or bottom pole of fence: You will complete this exercise the same way as above, with the exception of your pulling your feet up to align with your head and swinging your feet from left to right on your own. This exercise is slightly more difficult because you are in control and decide which direction you will go. Do NOT cheat yourself and go halfway. Feet must NOT touch the ground; however go low enough that they are no more than 1/2″ off the ground.
I believe in you and that you can achieve great success in completing the above regime. Abdominal exercise do not require a long period of time; however they do require core stabilization work and contraction to engage the necessary muscles. Be sure to stretch afterwards, hydrate appropriately and maintain a portion-controlled diet throughout the remainder of your day. This sets can be completed two to three times a week for effective results. Happy burning!
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