Who doesn’t like to feel strong and trim around the waistline?
The midsection is one of the areas just about every client says they want to improve when they start their fitness training program with us. Having a strong core, (aka “abs”) is not just about having toned abs or a six pack, though. It also helps to reduce back pain, improves your posture and boosts your confidence. In terms of performance, a strong core improves balance, increases power and functional strength, and improves agility.
You can’t spot reduce but you can spot tone.
Sorry, but you can’t naturally (aka non-surgically) reduce or lose fat from just one area. Our bodies just don’t work that way. To truly trim your waistline you’ll need to work on metabolizing (burning) excess body fat by creating healthier habits like cleaning up your food choices and moving your body according to your personal needs. You absolutely CAN, however, spot tone and shape your body via smart and strategic training. That means you can create a stronger core while firming up your midsection with exercises and movement designed to work the muscles in that area.
Here’s a quick 6-minute training circuit with some of my favorite exercises to strengthen and tone your core for a stronger back and a flatter stomach. As a bonus, you also don’t even need any equipment so you can do it anywhere, anytime… like right now!
Quick 6-Minute Interval Ab Circuit –
Tock Low Plank
Begin in low plank on your elbows and toes. Be sure to stack your shoulders right over your elbows and press up towards the ceiling. Elongate your back as you draw your navel up towards your spine and gently squeeze your glutes. Then, slowly rock your hips side to side towards the floor, swaying at your own ability.
Lie on your back with your hands supporting your head and your feet up off the ground. Lift your hips and shoulders, bringing your chest and knees together. At the top of the move, reach your hands towards your ankles, then return them to your head as you release your shoulders and hips to the floor (keep your feet up).
High Plank + Alternating Leg Lifts
Begin in high plank with your arms extended straight down from the shoulders. Keeping your shoulders stacked over your wrists, draw your navel up towards your spine and lift one leg up off the ground behind you. Gently place that foot down and then lift the leg on the other side.
Running Man Sit Ups
Lie on your back with your knees slightly bent and your shoulders up to hollow out your abdomen. Lift your back off the floor about 3/4 of a sit up while bringing one knee in towards your chest. Place the foot back down on the floor as you lower back down into the hollowed out start position. Repeat with the other leg lifting.
Hovering Table Top + Shoulder Taps
Begin on your hands and knees in table-top position. Gently lift your knees off the floor while maintaining the table top. Draw your abs in to help stabilize your hips and raise one hand up to tap your opposite shoulder. Place that hand back on the floor and repeat the tap with the other hand.
Lie on your back with your knees open and your feet together. Draw your abs in slightly to keep your back from overarching. Raise your hands over your head, then lift your back and feet off the ground together. Reach your hands to your feet, then lower your back and feet to the floor.
Are you keeping fit this holiday season? If you need help or have questions CONTACT US!
In the meantime, here are some tools to help you stay on track:
Training workouts [FREE DOWNLOAD]: TOTAL BODY HIIT TRAINERS FOR WOMEN