The fitness industry is filled with ab workouts that dont generate the flat stomach and overall fat loss that youre looking for. Use these strength and fitness training tips to create a workout of ...
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| Abdominal Exercises Building Best Body |
Learn How to Incorporate Core Exercises into Your Strength and Fitness Training Regimen
There are plenty of myths in the fitness industry that ab workouts will not generate fat loss. If you are just training abdominals with hundreds of crunches and other core exercises, chances are you won't generate any significant fat loss during your ab workouts. If done correctly, however, training your whole core with targeted ab workouts will maximize your fat burning ability. This can be accomplished by taking the basic principles of cardiovascular and circuit training and combining it with challenging core exercises, movements, and ab workouts that will require the use of major muscle groups.
Any time your body moves, there are muscles working to keep you stabilized and other muscles working to actually move you. Your circuit should feature challenging core exercises and ab workouts to target both the stabilizers and the movers, because they are both an extremely important part of everyday functions as well as during strength and fitness training.
What is the Core?
The major muscles of the core reside in the area of the belly, the mid back, the lower back and the hip flexers. Most movements originate with the core, so a strong core is important for preventing and eliminating most lower back problems.
Static Core Function
Static core functionality is the ability of one's core to align the skeleton to resist a force that does not change. The bridge exercise is an example of a static core function that uses your whole core to keep you stabilized in position. Your body weight will rest on your forearms and toes, but without your core staying tight, your butt will shoot up in the air to get your calves involved to keep you in position, or your hips will drop to the floor. Starting and ending each round with static core exercises will target and improve the strength and endurance of your core. As you begin working on your core exercises while in the circuit, you'll notice a huge difference in how you feel during the first static exercise and the last. You can use this comparison as a way to gauge where you're at with your strength and endurance.
Dynamic Core Function
Dynamic core functionality is the ability to use the core as a stabilizer but also deal with the force of external resistance and incorporate a vastly different complex of muscles and joints versus a static position. For example, if you get into position to do a push-up, your core has to keep you stabilized and aligned in that position. Your chest, shoulders, and triceps are sharing the load as you lower down towards the floor and again as you come back up to starting position, all while your core continues to work keeping your back flat and your hips from dropping to the floor. Performing challenging dynamic core exercises, movements, and ab workouts will exhaust your energy stores extremely quickly, causing your body to start dipping into your fat stores to help complete your exercise. This is why it's important to keep the repetitions high with clean mechanics for whichever core exercises, movements, or ab workouts you choose.
A Circuit for Core and Ab Workouts
Start with three dynamic core exercises and two static core exercises. Remember that completing one set of each exercise equals one round.
1. Start with a static core function - 30 seconds/12 - 15 repetitions
2. Dynamic core function - 45 seconds/12 - 15 repetitions
3. Dynamic core function - 45 seconds/12 - 15 repetitions
4. Dynamic core function - 45 seconds/12 - 15 repetitions
5. Static core function - 45 seconds/12 - 15 repetitions
Rest 1 - 1.5 minutes and complete another round. There should be no breaks between ab workouts or core exercises, only between rounds; however, rest depends on stamina and endurance level. Beginners should start at 1.5 minutes and work their way back to minimum time between rounds.
Rounds: 3-6
Exercises: 5 -7
Every other week, switch up the order and/or movements for both dynamic and static core exercises to keep the body from adapting to the ab workouts and core circuit program and thereby hitting a plateau. Keeping the repetitions high with an overall round time between 4 - 7 minutes will keep your heart rate in a cardiovascular/fat loss mode. The idea is to keep your heart rate between 65-70% of your Maximum Heart Rate (MHR), which will maximize your opportunity for fat loss while strengthening major muscle groups, and most importantly, your core.
Examples of Circuit Movements, Core Exercises, and Ab Workouts
Dynamic Core Function
Cable Wood chops
1. Wrap tube or band around a sturdy object and stand to the left, holding handles in both hands.
2. Keeping the arms straight, swing the arms across the body and rotate towards the left, contracting the abs.
3. Repeat for 10-12 repetitions before switching sides.
Dumbbell Push up Row
1. Start by placing the dumbbells onto the ground and getting into a pushup position holding onto the dumbbells.
2. Proceed into a push up and then extend your arms into a completed pushup.
3. Then, row one dumbbell up to chest level and return to the ground. Repeat with the other arm. This is considered one repetition.
4. Make sure you keep your abs tight and back flat throughout this movement.
Medicine Ball Lunge and Twist
1. Start with feet hip width apart and a medicine ball or dumbbell in your hands.
2. Lunge forward with one foot as your back knee drops down into a proper lunge. Make sure you keep your back straight so that you aren't leaning forward.
3. Extend your arms in front of you about chest height with the ball in your hands and twist your torso towards the leading foot. This will cause everything from your torso up to twist with the ball, which causes a nice contraction for the abdominal area. Inhale and bring the back foot up and twist back to starting position.
4. Make sure to keep your back straight, along with the proper breathing technique through your sets.
Medicine Ball Crunch and Toss
1. Begin seated on the floor, legs and spine straight, and the ball extended out in front of you.
2. Pull the abs in and engage the pelvis as you roll down onto the mat, feeling each vertebrae make contact, while taking the ball over the head.
3. Roll back up to start taking the ball up and releasing the ball forward as you come back to sitting.
4. Repeat for 10-12 repetitions and bend the knees to modify this move if your back is arching off the floor.
Static Core Function
Side Bridge
1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time.
2. Lower your body and repeat on the other side.
3. Remember to keep your head, neck, and body in a straight line.
Bridge
1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest.
2. Prop yourself up to form a bridge using your toes and forearms.
3. Maintain a flat back and do not allow your hips to sag towards the ground.
4. Hold for the required time limit or until you can no longer maintain a flat bridge.
Noticeable benefits to core exercises and ab workouts include better balance, stability, and posture, more energy (a stronger core will require less help from major muscle groups), elimination and prevention of back pain or other pain related to poor posture, and a decrease in cardiovascular limitations as well as an increase in fat loss and overall strength.
The core exercises and ab workouts you choose to put in your circuit will depend on your personal fitness goals. If you are using strength and fitness training to tone your upper body, choose dynamic core exercises and movements that target chest, back, and/or shoulders. For lower body, focus more on dynamic core exercises and movements like the lunge and twist, standing bicycle kick, or other similar exercises.
Nathan Long
Atlanta Fitness
metamorphixx.com
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Source : http://www.fitness.com/articles/406/ab_workouts_and_core_exercises_a_circuit_for_fat_loss_and_strength.php
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Commonly question about Fitness Ab Workouts and Core Exercises: A Circuit for Fat Loss and Strength
What is the name that black guy who exercises in the P90X Home Fitness Programm?
In the p90x extreme home fitness programm theres a black guy tha also workouts with the tony horton team. He is in the AB Ripper X , YOga X and in the core synergistics dvd. DO you know his name? ThanksIs it Adam?
Is this a good workout for preparing for a 5k obstacle run?
Okay so I am preparing for a 5k obstacle run with a few of my friends and want to know if this is a decent workout. Tell me what you would change about it and what might be wrong with it. (note the formatting got REALLY messed up so please forgive me.7:00-7:45 AM: Run 3 miles
Find something that is as close to 3 miles as possible. This could just be a loop. (example: 1 mile loop that you run 3 times)
Set a time you want to run the 3 miles in (start off with a slow time, mine is going to be 35 min (can be any time) for 3 miles. Try to hit that time. Once you hit the time consistently (2-3 times), lower the time one minute (for me, the next time would be 34). The cycle continues)
You can also do biking instead of running but you need to do running at least 1 time a week. For bikes just triple the distance to 9 miles instead of 3 but keep the same time limit (35 mins for me)
After you are done eat a good breakfast. Something with a lot of protein (eggs, bacon, milk, whole wheat toast, fruit etc. Pretty much any meat or dairy)
Running is a great way to build up lower body strength, wind, and endurance. Biking is also good but I think running is a better form of exercise. You could also do running for three days and then biking for one or something if you wanted.
8:00-8:45 (or 9:00) PM: Pull ups and chin ups, ab workout, chest/arm workout
Pull ups and chin ups (about 10-15 minutes)
Pull ups vs chin ups: www.stronglifts.com/how-to-do-pull-ups-a just scroll down and read the part that says "What are Pull-ups & Chin-ups?"
As many pull ups as possible for you
45 second break
As many chin ups as possible for you
Repeat 2 more times (total of 3 reps)
Ab workout (about 10 minutes)
Level 1: www.youtube.com/watch?v=vkKCVCZe474
If/when you are able to complete the workout consistently move to level 2
Level 2: www.youtube.com/watch?v=44mgUselcDU&feat
Chest workout (about 15 minuets)
Level 1: www.youtube.com/watch?v=jWc8gHlAkoM&feat
If/when you are able to complete the workout consistently move to level 2
Level 2: www.youtube.com/watch?v=kIaqbrWBexY
The pull ups, chin ups, and chest workout are necessary to build general upper body strength. It gives you a fairly balanced upper body.
Ab workout is necessary for core strength. You don t realize how much your core strength will effect the rest of your physical fitness.
These workouts are hard (trust me). Especially the ab and chest workout. You will most likely not be able to finish them at first. Don t get discouraged you will see progress over time.
Monday basic workout.
Tuesday basic workout.
Wednesday basic workout.
Thursday break or other training. (break/other training dosen t have to be Thursday it can be any day of the week)
Other training could be wall running, obstacle training, weight training, pretty much anything. Just a option though.
Friday basic workout.
This day you should run 6 miles instead of 3. This double the time you normally give yourself for 3 miles.
Saturday basic workout.
Also the training obstacle course is suppose to be doing some free training on some Saturdays so some of us can probably arrange to go to that together every once in a while.
Sunday break or other training. (again break/other training dosen t have to be Sunday it can be any day of the week)
Its great just remember to eat healthy and in the morning instead of 3 miles gradually build it up 4 miles and eventually 5 it will help you a lot in the endurance category
I have a layer of fat covering my abs, will this get rid of it?
i have a fair amount of flab covering my abs and i would like it to be gone by spring break. i usually do my workouts on fitness tv, and they have a bunch of stuff like ab meltdown and core strength and stuff. will doing that a few times a week burn the fat on my stomach? i will still be doing my normal exercises. will focusing on my abs for about 10-20 minutes burn my fat faster? what else can i do besides cardio?Do a lot of cardio.
Also:
Eat food as close to it s natural state as possible. (Ex. veggies, fruits, beans, seeds, eggs, lean meat/not beef jerky or sandwich meats.) You don t want all those additives, preservatives, fats, food dyes, etc. They mess with your metabolism and toxify your body.
Rule of thumb: If it comes in a wrapper, (meaning it s processed,) don t eat it!
I would also limit cheese and meat since those are fattening and you can get your calcium and protein from other sources, like leafy greens, and quinoa.
Just eat a little less than what you normally do, the goal is to not feel stuffed, just full. Eat many small meals throughout the day to keep the metabolism high and burning. You won t have to count calories, and you will lose weight. Do not starve yourself!! Starvation mode makes you lose muscle and makes you gain fat. When you eat again, your body will hoard fat and your lost muscle will be replaced by fat. Muscle is metabolically active and burns calories even while you are resting, so losing muscle from starving is detrimental. Also you become a skinny fat person, that looks disgusting because there is no muscle tone.
If you get cravings, think of what it is you re craving: texture, taste?
For example, you crave sweets. Eat fruit. Or drink vanilla almond milk. Or eat butternut squash or sweet potatoes.
Or if you crave something salty, have nuts, or have tomatoes or cucumbers with salt.
Crunchy, have nuts or seeds
These are just some examples. If you crave chocolate, eat the 85% dark chocolate. You will get tons of antioxidants, and more chocolate to satisfy your craving with less junk.
Do not drink pop, even diet pop. Diet foods are evil and all the artificial sweeteners WILL make you gain weight. Studies have proven this.
Also, spot reducing does not work. You cannot spot reduce. Your body type might either be a pear, apple, hourglass, or rectangle. Losing weight will only make you a smaller version of that body type. "Spot reducing" exercises like squats will only build up the muscle and make it bigger, I suggest you balance out the problem by building up the muscles in the areas that you lack, making you more of an hourglass.
Also exercise, constantly challenge your body and you will lose weight! Dont buy into the acai berry, special K, or colon cleanse scams. Theyre scams scams scams!!
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