Trying to Work on Your Abs? Try out #AbsWednesdays!

One of the areas people struggle with the most is the midsection. Whether you are trying to lose the fat on it or trying to build some muscle, you can find yourself in the cycle of crunch-situp-crunch. And that, my friends, does not help you much.

Abs Work: Spider Planks!

I always get the questions about how to build abs, and so I write about abs exercises a lot. Remember that abs requires 3 things: A good diet, Lots of cardio, and Some strength training. Strength training is mostly the exercises that we all know (like planks and sit-ups) that help build the abs muscles. In order to build the muscles, you have to target all the different abs muscles.

The muscles we are focusing on today are the obliques (sides of the abs) and spider planks are great for the obliques. You start by doing a few sets of a few of them and build up as you grow stronger. Start with about 3 sets of 10 reps. Watch the video below for a demonstration of the exercise!

Cheers Eights & Weights!

Abs Day: One-legged Jack Knife

Want to work every angle of your abs? Try these! Your upper body lifts and your lower body lifts, really building your core strength. Aim to do 3 sets of 20 (10 on each side). This is tough.

Cheers Eights & Weights!

Another 10 Minute Abs Routine

Looking for another one of my quick abs routines? Here's one! There are 3 exercises:  

1. Bicycle crunches 
2. Six inches off the ground 
3. Reverse plank crunches 

Do each for about 30 secs, rest for 30 secs, and repeat 5 times.

Do remember that crunches alone won't work. You need to do cardio, strength training (like crunches), and eat right to get some abs. This is just part of the equation.

Cheers Eights & Weights!

Abs Routine: Russian Twists and V-Sits

Ready to work those abs this week? Here is a great sequence. Do 30 seconds of the Russian twist  and then 30 seconds of the V-sit. Rest between and repeat 5 times. 

Russian twists really work on those obliques and V-sits are great for overall core strength. (I have 2 options with feet off or on the floor). See the video below!

Cheers Eights & Weights!

10 Minute Abs Routine

Working on those abs? Try this 10-minute abs routine! There are 4 exercises. Do each for 30 seconds for a total of 2 minutes. Rest for 30 secs and repeat that 3 times (10 mins total). 

1. Pushups 
2. High planks 
3. Elbow planks 
4. Spider planks

Cheers Eights & Weights!

No Crunch December: Compound Plank

To do a motion exercise that works the entire core, we can combine the standard elbow plank with the side plank.The motion forces you to work more, and get your entire abdominal region. If you are anything like me, sometimes you prefer to move than to do exercises that require you stay in place.

Cheers Eights & Weights!

No Crunch December: Six Inch Leg Raise

So remember how I said exercises that force you to balance are the key to building core strength? Here is another another. People know this by different names, but I like to call it the "Six inch leg raise" because it reminds me that the lower I go, the more effect this has.

No Crunch December: The High Plank and the Pushup

We're still on getting those abs this December without doing those darned crunches. Let's talk about two exercises that we presume only focus on the arms, but really target the core as well.

High Plank

This is very similar to the regular elbow plank we regularly do. However, the difference is that you are on your palms rather than your elbows, like you are when you are trying to begin a regular push-up. 

No Crunch December: Russian Twists

In case you haven't got the message yet, the obliques are a really important part of overall core strength, and of course your abs. The Russian Twist is another one of those exercises that works the obliques a lot, but also works all of the abs muscles. 

How do you do it? Sit on your butt, and lift your upper body off of the floor. You may also choose to lift your legs of the floor or keep your heels on the floor. Keeping your chest up, lower your upper back until you feel tension in your abs. Slowly rotate from left to right, touching the fingers to the floor and turning your head to look to that side as you go. Watch the video for a demo.

Cheers Eights & Weights!

No Crunch December: Bridges

Focusing on core strength is really the focus of this month because I like people to understand that you need a strong core for great abs. But you should not focus on just crunches because they mostly only work one group of abs muscles (the front). 

The bridge is one of those exercises that is amazing for not only the abs, but the bum, and the obliques as well. It forces you to balance and that's what develops that core strength. You can either choose to hold the position for as long as you can (target a minute or more), or turn it into a motion exercise.