FIT 1 BLOG

When it comes to ab development your form is more important than the number of repetitions you do. There is no point in doing 1,000 reps when, if done correctly, 20 will do. Smarter training is the key to strong defined abs! Abs are like every other muscle and need adequate rest in order to grow.So training them 2X per week is plenty.

Basically there is 3 main areas you should focus on,upper ,middle,and lower abs. Let’s get started!

Upper abs-TOE-TOUCH

lay on your back with your feet in the air,reach up with your fingertips to touch your toes. Hold at the top for a count of 2 then lower your torso…nice and controlled to the starting position.
Middle abs-V SITS

Sit at the end of a bench. Support your torso by holding the bench just behind your hips. Keep knees slightly bent and lower your legs to just touch the bench ,then bring your legs up to meet your torso[at the same time bring your torso in to meet your legs].
Lower abs-REVERSE CRUNCH

Lay on your back with your knees bent and your feet flat on the ground. Bring your knees to your chest and hold for a count of 2, then lower your feet back to the starting position.
Turn this into an AB WORKOUT!!!

Do each ab exercise 12 times with no rest in between. Then take a 45 second rest and repeat 2-3 times. Just in case that wasn’t enough for you to feel the burn…. finish off with a total ab exercise.This one works from top to bottom and really makes them burn!!
Total ab-FLAT CRUNCH [i do this one to failure]

Lay on your back with your knees bent and your feet flat on the floor. Keeping your hands at your side, slide your fingers along the floor until you reach your heels,hold this position for a 4 count and return to starting position.Do as many of these as you can…rest…repeat!!
FIT TIP
When it comes to obliques[you know...the abs at your sides]I always make sure if I train them that I use a crossover motion. This will ensure that they get the work they need to stay toned,without building them…’Cause BUILDING your side obliques also means you will be losing your waistline and potentially building yourself a nice strong MUFFIN TOP!! Rotation is the key here!! so make sure you are using a twisting motion when training obliques!So instead of straight side raises try bicycle crunches or [with feet in the air] touching opposite hands to ankles!

F.Y.I
For back safety..always keep your belly button pulled in.And to avoid neck strain,imagine you have an apple tucked under your chin. These two simple reminders will keep your lower back supported and your neck in neutral and help to create a strong tight abdomen!

We all know how good walking is. it’s a low impact activity that most people can do without too much effort. But let’s face it,it’s no work out!! But…. if you add a few key exercises into your walk,you will amp up caloric burn while you strengthen, tone and shape your body. First choose a route with easy hills,grassy areas along the way and a few benches. Start your walk with a moderate pace to warm up. Give yourself 10 minutes to get warm. Now add 1 minute of walking lunges,then resume your walking pace for 2 minutes. Then add another exercise for one minute then walk another 2. Get the picture? Keep this up for 30-40 minutes and you will have a total body workout! This can be as hard as you want it to be,just add more exercises or change the interval times. Here is a list of more exercises you can incorporate into your intervals.

• walking lunges
  
• push ups (use a bench for assisted incline push ups)
  
• tricep dips (you know… for the flab at the back of your arms!!)
  
• ab crunches
• squats (sit down on a bench and stand up)
• step ups (step up onto a bench with one leg then the other)
  
• decline push ups (feet on a bench hands on the ground)

Adding this type of training to one or two of your walks a week will improve your strength and cardiovascular endurance and help you to reach your fitness goals faster!!

FIT TIP

You think your head gets sick of training??Your body gets bored well before then! Once your body gets used to the demands you place on it it will no longer respond the way you want it to. So change up your routine and watch your body change!!