#WorkoutWednesday Abs of Steel & Pizza
I like to joke about our baby girl coming out of the womb with a 6-pack of abs asking for pizza. Because I workout regularly and also consume ungodly amounts of pizza. #NotAshamed
Speaking of abs I wanted to share one the moves I give my one-on-one clients that seem to be a huge hit and gets quick results. How does it get quick results? With this particular exercise, you’re moving more than one body part at a time working multiple systems in an unsteady manner. Anyone who personally works with me knows how much fun it is to work with compound moves and/or one-legged exercises because it forces your core to engage a little bit more. Anything to passively work the core that much more is a win in my book!
Most people are familiar with this standard side ‘crunch’:
This is a super move too but, the downside of this exercise is that it only focuses on the obliques. Why work just one part when you can work multiple? Especially if you’re time-crunched. Haha! See what I did there? Crunched?? Anyway… In all seriousness, most of us work long hours, have active families, church and other obligations that require our dedication and time. Fitness is a priority but it should not consume us. A 6-pack of abs should not consume us. NO. Not even as a personal trainer. Fitness is NOT what consumes me. But, I definitely make it a priority on some level because a strong body makes me feel like a strong human. And I’m currently on a mission to grow a strong human as well.
*This exercise is also safe for pregnant women of all trimesters. Always listen to your body! Seek your primary care physician’s approval before beginning any exercise program or routine. For my full disclaimer please click here. 🙂
Standing Dumbbell Side Crunch
Muscles worked: primary: abdominals, obliques secondary: hips, serratus anterior, shoulders, and lats, a wee bit of the gluteus medius
Benefits: you will be working more than just your pretty obliques here! Also, the balance will get a good workout along with some lat activation! Basically, your entire lateral side gets a good stretch and crunch.
Equipment needed: 5 lb. dumbbell (Total beginner: grab a 2-3 lb. dumbbell. Want a challenge: reach for the 8-10 lb.)
- Grab one five pound dumbbell
- Stand holding dumbbell overhead with palm facing forward.
- As you bend your elbows and shoulder to lower the weight, lift your left knee up toward your left elbow. Squeeze your abs to exaggerate the side crunch. TIP: imagine making your lower rib cage meet your hip bones. Although, this doesn’t happen fully.
- Lower your leg while raising the weight back overhead, and repeat the side crunch on the right.
- Do 2 sets 15 reps, alternating sides or rep one side at a time. There’s no “right” or “wrong” method here.
Let me know if you tried this one and what you thought!
On a side note baby, Ruby and I had a great run today! Praise the Lord! Granted, it was on the treadmill but if that’s what I have to do to feel good these days then, I’ll do it. I actually chose the busted treadmill at home because I had no other choice. It was either sneak in a quick 30-40 minute run (with zero extra time to drive to the woods or town) or nothing at all today due to client schedules, my big kid David, had an early school dismissal then, another soccer game tonight…then, dinner and family time. I kinda refuse to give up evenings for workouts because: FAMILY. <3
Sharing is caring! Think your tweeps would enjoy this exercise? Click below to tweet! 🙂
New kind of standing ab exercise for the time-crunched! Work more than just obliques in less time! Yes, please!Click To Tweet
What’s your favorite ab exercise? Do you workout weekly? If working out regularly is a struggle what’s the main culprit behind the challenge?
Do you like treadmill running? Own one? Gym? Any brands you’d recommend?
PS-just in case you missed my last post about my new online training options read on here!!!
20 Sep 2017 / runpinkjess / 4
“Let the weakling say I am strong!” – Joel 3:10 NIV
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