The following post is sponsored by FitFluential LLC on behalf of Titin Tech.
Steve recently showed you how to use Titin weighted compression shirts to add resistance to plyos and calisthenics in my last post, but what about static holds like plank or yoga poses?
Today’s workout is an example of how versatile the Titin compression shirt really is. Since your resistance is like a second skin, you can comfortably add it to just about any exercise you do – like this challenging core workout routine. Even if you don’t have Titin gear yet, give this workout a try and imagine what it would feel like weighted down!
Complete 3 Rounds on Each Side:
10 Diagonal Knee
10 Side Elbow Plank with Single Side Kick
10 Elbow Plank Single Donkey Kick
10 T-Plank Row Combo
Repeat on the other leg
Improve strength, power and endurance with Titin! Learn More about Titan weighted compression gear & join the Titin Team at http://bit.ly/fftitin.
Pin the graphic:
This was the first circuit in last week’s LiveXfit show (Episode 7) at LiveExercise.com (or on Roku) – and I have to tell ya! My obliques were SO sore! BUT, I loved it. I was dying during the workout (wanted to fall to the floor, I could barely hold my body in plank – and those squat thrusts were BRUTAL!). Anywho! After I did it, I loved it. I just didn’t really like it WHILE I was doing it – but that’s nothing new! hahaha
Honestly though, I felt this workout literally shrink wrapped my core. My abs were so nice and tight, my waist was tone (and SORE! lol) and I was able to hold my stomach flatter from the recently tightened and toned muscles. I need to do this at least once a week! It was great! Give it a try!
There is one common problem area on most women – the dreadful pooch. Even when a woman’s body fat is low, they can still have a rounded tummy. Why? Because their muscles aren’t strong enough to hold their tummy flat.
Picture the ab muscles acting like tie down straps. As you engage your core muscles and tighten your tummy, it’s like cranking on the ratchet to pull everything in. As your muscles get stronger, it is easier to hold your tummy flat. But, if your abdominal muscles are weak, you only can hold your stomach flat for a few seconds or minutes – and some people can’t even pull the tummy in at all.
The more you work your abdominals, and engage the core, the stronger and tighter those muscles will get, making it easier to hold your stomach. Sit ups and crunches are always the go-to exercise, but there is one exercise that is often left out of routines that trains your core to improve posture, tighten the waistline, and flatten the stomach all in one exercise – it’s called a plank.
You’ll never work so hard staying so still.
It’s funny how holding a position still is so much work. Your arms will tremble, your core will burn, your body will wobble around and your body will drip with sweat. You’ll grunt, moan and pant – and you’re eyes will be glued to the clock until it reaches 0 so you can have relief. It won’t be easy, but it will be worth it. Give it a try today.
Try to do all three rounds with NO rest (don’t even let your knees or hips drop once). If you MUST rest, set rules, like only allow 5 seconds rest after round one. Set goals each time you do this workout. Slowly increase your time from 30 seconds each to 40 seconds each, etc until you reach 1 minute each for 3 rounds. This workout can always be amped up by increasing length of time, or number of rounds.
I know how easy it is to get bored of workouts, but there really is life outside of traditional crunches and sit-ups. It just takes a little imagination, knowledge or guidance from a pro like my hubby Steve. Over the last year Steve has come up with some great workouts – and ab workouts are always a fav! I mean, who doesn’t want great abs?!
Here are some of my favorite ab exercises that Steve put together for various brands and workout programs – and as you can tell in his pic, they work! Not only will they give you a great workout too, but you’ll learn some new moves to broaden your exercise library.
Give them a try and let us know which one you like the most!
#1 Four-Minute Abs
20 Rock Climbers
20 Figure 8 Ball Pass
20 Reverse Crunch
20 Ball Crunch
#2 Core & Cardio Workout
Left Handed 2-Point Stance
Right Handed 2-Point Stance
Left Elbow Plank with Pulses
Right Elbow Plank with Pulses
#3 Abs & Core Circuit with Balance Ball
25 Rotational Crunches
25 Dynamic Plank
25 Take It or Leave It
25 Oblique Side Bend
#4 Design Your Abs Workout
25 Sit Ups
25 Roll Ups or Toes to Bar
25 Oblique Sit Ups (25 on each side – 50 total)
Repeat 3 Times.
#5 Core & Glutes
Plank (10 seconds)
Upward Facing Dog (10 seconds)
Sunbird Leg 3-Position Leg Lifts
10 circles per position (back, 45 degree, 90 degree)
Plank + Knee to Opposite Elbow (a sit-through)
10 times on each side
REPEAT ENTIRE CIRCUIT
#6 BCx Core
25 Obliques (Left)
25 Obliques (Right)
WIN A REEBOK TEE! We have 2 Reebok Challenges for a chance to WIN today: One was LIVE at Max Fitness Club today and the other one is right here, at the end of this blog. Check it out!
At LoseIt Boot Camp kickoff today, we ended class with a Reebok Plank Contest. After holding up the #GetAfterIt shirt, Michelle Ward says, “I WANT that SHIRT!” – and she was serious. A year and a half ago, she wouldn’t even been able to fit in the little fitted shirt we were holding up. But if she wanted it, she had to earn it.
The room was packed with bodies face down, on their hands and knees ready to plank their guts out. “Ready, Set, GO!” shouts Paula Feil, BCx Boot Camp Trainer – and it’s ON! The trainers, Steve Pfiester, Cristina McDaniel, Paula Feil and myself begin our motivational chatter.
To hold plank longer than one or two minutes is already challenging enough – much less the length of time these people ended up planking for. Plus, you have to remember, this is AFTER an intense 1-hour boot camp class. Now, I should also mention that this was not a room of athletes. This was a eclectic group of individuals – from people who haven’t worked out at ALL, to people who have done multiple boot camps. Either way, it had been a few weeks since we’ve held boot camp so it was a new beginning for most. You can see just how challenging it really was for even people like our multi-boot camp goer, Robin Sullivan (as you can see by the look on her face).
One minute went by, then two, then three, four and five. Five minutes of plank is super challenging. After five minutes of planking, half the group was still hanging in there and really giving this all they had. Before we knew it, we were reaching 10 minutes of non-stop planking. Just look at Troy Wilson here, who is POURING sweat after 15 minutes of planking, and he wasn’t even moving. That just shows how hard your body has to work to suspend your body off the ground.
Finally, after 15 minutes of planking we were down to the final few: David Summerfield, Heidi Birchmeyer, Michelle Ward, Shelley Guilford and Ryan Capone.
The last 2 minutes seemed like the second hand was in slow motion. Over 16 minutes and it finally got down to 2 people: Michelle Ward (pictured right) and Heidi Birchmeyer. BAM! Heidi’s body finally gave way at 17 minutes, making Michelle Ward the Planking Super Star. Both girls were, but only one won the shirt! I guess she REALLY wanted that #GetAfterIt shirt BAD!!
This is a pic I snagged off Michelle’s facebook of when she was heavier, just to give you an idea of just how victorious days like today really are to someone like Michelle. At first glance, it would be easy to discount her efforts, seeing how tiny she is now. Although 17 minutes of plank is hard for anyone (specially after an hour of kick-butt boot camp). I bet she would have never guessed, back when she was heavy, that she’d beat a class full of people in a Plank Contest.
Here’s Michelle right after her body dropped to the ground in relief and exhaustion. Along with the photo of her barely holding her shirt up with her tired arms. Congrats Michelle!!
SO PROUD OF YOU!!!!
I have more shirts to give away!! So, I’m going to give YOU a chance to join the plank contest.
3 WAYS TO WIN: (ENDS SUNDAY NOVEMBER 18TH!)
FIRST, Share and Like this blog. 🙂 Thanks! Now, let’s get to planking!!
1.) POST A COMMENT: Hold plank as long as you can and post your time in the comments below. I will do a random drawing from everyone who at least tries it. I don’t care how long you hold it – remember, some people can’t even hold it for 60 seconds at first – but if it’s the first time you have every done it, that’s freakin’ awesome! (Click on the link to see how to do the exercise if it’s new to you.)
2.) POST A YOUTUBE VIDEO. Tape yourself doing plank for as long as you can – and add #getafterit in your youtube name and I will give the first 2 people to post a video a Reebok #getafterit t-shirt.
3.) LONGEST PLANK VIDEO: I decided to add one more way to WIN! If you can beat someone’s time, post your youtube video. The person with the longest plank on video will get a BCx Boot Camp tee!
GUIDELINES: Of course we are going on the honor system for #1, but to be fair, our rules are simple. You can shift your weight around, as LONG as you stay on your hands and toes only. No knees, no rest, no cheating. 🙂
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
My blog title may seem a little too good to be true at first glance, but keep reading, because what you are about to read can literally change your appearance in a matter of seconds. Yes, you won’t actually LOSE 10lbs, but with these tips, you’ll look like you did!
When it comes to belly bulge, the first thing that comes to mind is FAT, but that isn’ always the only problem – and sometimes it’s not the problem at all. I’m talking about the dreaded pooch. Belly fat and a pooch can be two totally different things. It’s one thing to have fat, but you can have a pooch and not even be overweight. Or, you can look even heavier than you are simply because you have both belly fat AND a pooch.
If you feel like you have Poochitis, then this blog is for you!
Here are 4 simple tips to get thin fast!
1. Suck In – Often times people don’t have as much belly fat as they appear, they just don’t hold their stomach tight. Even worse, it seems “letting it all hang out” is almost a trend, especially with teens. Kids paint on their skinny jeans that happen to stop right below their belly – and they just let their stomach poke right out and do whatever it wants. With hip-hugging pants and low-rise bathing suits, their pooch us more exposed than ever. If they simply would tighten their abs and suck in, they’d easily appear to drop 5-10lbs in an instant.
Tummy Tip: Maintaining a tight belly doesn’t happen overnight, it takes practice. The more you do it, the easier it is. Post notes around the house, and even in the car, to remind you to suck in. Eventually, your tighter tummy will be your new resting posture.
2. Eat Small Meals – It’s hard to suck your tummy in if you eat too big of portions and walk around stuffed all the time. If you want to maintain a flatter stomach, limit the size of your meals and snacks so your stomach isn’t loaded up with digesting food. It’s not just the last meal you ate either. You have food in your stomach and intestines from several snacks and meals that push out on your abdominal wall. If you want to suck in with ease, don’t fight a stuffed gut.
Tummy Tip: This graphic, from The National Post, is supposed to show us just how big Starbucks’ new Trenta cup size is, but I think it reminds us how easy it is to fill up our stomach. If our stomach’s average capacity is 900 ml, then no wonder we feel fat after having a small sandwich and a Big Gulp. Our stomach is completely overstretched, making it close to impossible to hold our stomach in.
3. Tone Up – If you want maintain tighter abs, you’ll need to work your ab muscles. Doing abdominal exercises tightens and strengthens the muscles needed to hold your stomach in. The more you do them, the easier it is to hold your stomach tight. My favorite tummy tighteners are Plank exercises. Try our “Plank & Simple” at FitStudio for a killer core workout that will help you tone and tighten your midsection.
4. Improve Posture – Look at how poor posture automatically makes someone appear to have a belly. Picture standing up straight as if you are taking the slack out of your stomach. When you are hunched over, your folds of skin and fat accordion together. Yet, when you stand up tall, you lengthen you body and tighten the slack in your skin, giving you a much thinner appearance. Plank exercises also help improve posture, strengthening and elongating the core.
Tummy Tip: Have a friend take a photo of you standing normal. Then have them take a picture of you standing with really bad posture, as well as really good posture. Compare the 3 photos to see the difference good posture will make in your appearance.