Working the core
We're often led to believe that lots of stomach crunches will equal flat stomach (and they do help...). However, doing lots of crunches can put a big strain on the lower back and aren't as effective as full-body core exercises. Also 'spot reduction' of body fat is a myth, fat is burned through cardio wherever the body chooses to access it (annoyingly)!
For a long, strong, lean core, plank exercises and pilates moves are best. I'm often guilty of reverting to crunches as they're actually easier... so I put together a simple (ish) crunch-free core workout I could stick to and follow for the next month.
1.
a) 30 second forearm plank. (Tip: Don't splay elbows it works the abs more!)
b) Up to full plank and lift each hand off the floor and to the side and back x 4, then each foot off the floor (raise slightly) x 4. (See above pic)
c) Bring each knee in to opposite hand x 8.
a) 30 second forearm plank. (Tip: Don't splay elbows it works the abs more!)
b) Up to full plank and lift each hand off the floor and to the side and back x 4, then each foot off the floor (raise slightly) x 4. (See above pic)
c) Bring each knee in to opposite hand x 8.
2.
a) Side plank 10 seconds with extended arm. Follow with 4 twists (arm curls around waist and back up to stretch).
b) Repeat on other side.
a) Side plank 10 seconds with extended arm. Follow with 4 twists (arm curls around waist and back up to stretch).
b) Repeat on other side.
3. On back, legs in table top position, arms held up, do pilates 'dead bug' extension: stretch away opp hand to
leg x 8.
Example: http://www.prevention.com/fitness/strength-training/other-health-benefits-pilates-exercise
Example: http://www.prevention.com/fitness/strength-training/other-health-benefits-pilates-exercise
4. Hold back bridge 10 seconds. Keep pelvis steady and abs tight for the below:
a) Extend each
leg out x 8.
b) Raise each knee x 8.
Example: https://www.exercise.com/exercise/shoulder-bridge-prep
b) Raise each knee x 8.
Example: https://www.exercise.com/exercise/shoulder-bridge-prep
5. Pilates straight leg stretch x 10 each
side.
Example: http://www.athleta.net/2010/04/05/pilates-on-the-go-single-straight-leg-stretch/
Update:
After 3 weeks (with regular cardio) and I definitely can see and feel a difference!
After 6 weeks am convinced by this method :) And all crunch-free!
Example: http://www.athleta.net/2010/04/05/pilates-on-the-go-single-straight-leg-stretch/
Update:
After 3 weeks (with regular cardio) and I definitely can see and feel a difference!
After 6 weeks am convinced by this method :) And all crunch-free!
