Posts Tagged Obliques
Standing Abs
Posted by buffmother in Abs, Fitness, video on July 7th, 2010
NO Equipment, no problem– you can still get a great cardio workout and for your abs too!
Category:
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Outline:
No Equipment
Posture
Hopping
Skiing
Sprinter/Skipping
Intervals
Transcription:
Welcome to my workout room – this is my bedroom. It’s Saturday, January 13th, 2007. I’m going to show you a little bit about some fun ab work, some fun cardio that you can do without any equipment whatsoever. The basics of it are that you don’t need a jump rope, you don’t need any equipment. You can really do a good cardio workout and a good ab workout.
Now you can see that my abs are nice and thin today. They’re sucked in, good posture and you want to work those intercostal muscles so practice sucking it in, keeping the abs nice and tight while we do all of the movements. We’re shooting for long lean muscles. So up nice and tall, nice long lean midsection, sucking it in the entire time so that when we are relaxed it doesn’t pooch out. So we want to have it nice and firm like this. Ok.
First drill is just hopping. So just hopping in itself, keeping those abs in, just like jumping rope but without any upper body movement.
And we also have skiing jumping. You go side to side. You can get your arms into it like you’re skiing. Nice open chest, long and lean stomach. You can see the obliques working. Keep that stomach sucked, that’s half the battle. You can hear how much it works for cardio with my breathing.
And then you can go into the sprinter drills where you’re skipping. Take those nice exaggerated skip. Really crunching those abs. You can do many versions of this. You can go straight forward. You can go to the sides a little bit where you’re crunching your obliques. You can really exaggerate the crunch by crunching your upper body toward your knee even more. And then of course you want the long and lean motion in there. Sucking it in, chest high, knees high.
Do a minute of that, followed by a minute of recovery where you’re just jumping or maybe just walking in place. Don another minute of that and that’s called interval training. Where you take a minute working really hard, take a minute to recover, then go again. A lot of times you’re not recovered yet, but just get right back on it. You can do a minute of each kind to keep up the variety. Make sure you’re not favoring one side over the other. I can tell I’m favoring my right side a little bit so I’m going to work my left side a little harder. There we go.
So have fun with that. It’s a way to do cardio without any equipment.
Ahh, the Peace!
Posted by buffmother in Fitness on February 3rd, 2010
I love PEACE! It’s been crazy around our house the past 4 days due to the snow and snow days. Thankfully the kids are back in school today~ Awww….the PEACE!!
Cycle day 3 was yesterday and I’ve come to realize that it’s typically a “tired” almost “sick” feeling day for me. I think the hormone levels coupled with blood loss can make me feel pretty ICK! Anyhow…today is better, my MOJO is rising and I have a bit of focus again! I did get a workout done yesterday at the gym…it was a good escape!
Here’s the workout:
Warm up elliptical- I actually did intervals for 9 mins
Bench
45×20
25push ups
95×10
20 push ups
ABS
9x10x4 or 5 more sets
15 push ups
ABS
Incline flys
30′sx10x3sets
paired with
tricep push downs
80×10
95×10
80×10
Posedown bicep curls
30×15
40×10
40×10
paired with
2sets cable flys and stretching
Cardio- boxing drills in aerobics room, approx 20 mins
I am still struggling with my butt, but I’ve decided with the prodding of my DH, to try and just “leave it alone” for a week or so…meaning- NO STRETCHING, RUBBING, POKING, TESTING etc… I have a tendency to constantly fiddle with my injuries- which may lead to them not being allowed to “rest” and heal. So that’s my new idea for the week on it :hehe:
Today’s focus is Balance, so my plan is to do several balance type exercises during my leg workout. My MMA class got canceled for today, so I’ll be doing a small leg workout and running at the gym instead. I plan to go this afternoon.
I also plan on catching us up with our Just Do it posts:
Day 15 Diet
Day 16 Balance
Keep workin’ it and stay focused!!
PEACE OUT,
Michelle
p.s. today’s workout:
warm up 8 mins r bike
run intevals- most off mins at 7mph on mins @8 or 9 at about 8 mins into it
i did an entire 1/2 mile at 9mph= 3:20
25mins of running total- total distance 3.1miles
Lower back extensions 2 sets
Abs on extension machine 2 sets
Leg extensions 4 sets with stretching to the side (hip/obliques) and standing quad stretch
Leg curls- these were crazy weak on my left leg (did single legs on these) really light 4 sets
Single leg press 3 sets- these felt good…I’ll have to do more of these while my butt is being stupid
one set walking lunges no weight and some walking calves
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