Tuesday's Trunk and Core -- Upside-Down Pilates - Resistance Band Work

The challenge for this week was to try something different, so I thought I'd find some new types of workouts to post.

Don't worry, you don't have to stand on your head to do this workout!  Upside Down  is the name of a Pilates studio in Hawaii and also the name of a YouTube channel I recently found.

In this workout, you will use a resistance band.  You can use one like they show in the video, or one with handles, adjusting your grip to provide the right amount of resistance.  The focus in this 30 minute workout is the abdominal and back muscles.

If you are unfamiliar with Pilates, or don't have a resistance band, you can do the workout without it.

Tuesday's Trunk and Core -- Dynamic Pilates Core Strength

Today's workout comes from efit30.  It is a 30 minute Dynamic Pilates workout that focuses on core strength.

Tuesday's Trunk and Core -- Flat Stomach Fat Melter

I've posted over and over again, that you cannot get a flat stomach or lose body fat just by exercising.  What you eat is extremely important!

That being said, today's video combines fat burning cardio with strength and toning exercises geared towards your abdominal muscles.  It is from blogilates and is about 8 minutes long.

Use a mat or do on a carpeted floor.  I don't know how she is doing some of these exercises on a hard wood floor!

Listen to your body--modify if and when you need to.

Tuesday's Trunk and Core -- POP Pilates: Intense Ab Workout

Today's workout comes from Cassey Ho of blogilates.  It is an intense 10 minute workout that focuses on the abdominal muscles.  Make sure you warm up a bit first before doing this workout.  You could also do this at the end of a cardio or other strength training workout as well.

Questions/comments?  I'd love to hear them!!!

Tuesday Trunk and Core --

Today's workout comes from BeFit.  It is part of a new beginner yoga series.

Here is the introduction video to that series:

and here is Workout number 1--Yoga for Abs:

Here's a bonus 5 minute ab workout from XHIT Daily

Tuesday's Trunk & Core -- Stability Ball Core Workout

Today's workout comes from .  It is Day 23 of her 30 day workout challenge.

All 10 exercises use a stability ball.  If you don't have one, she gives an alternate workout on her website, benderfitness.com.  The exercises are done for 50 seconds with 10 seconds rest.

No warm up or cool down are provided, please do those on your own.

If you have back issues, don't do the back-bend over the ball--too much risk.

Tuesday's Trunk and Core -- Waistline Work

Today's workout comes from jessicasmithtv.  It is a routine dedicated to your core muscles (abs, obliques and back).  Quite a few of the exercises are taken from Pilates.  If having your knees bent the way she does in the picture bothers you, you can adjust the legs until it feels right.

Since we are expecting more snow tonight, I thought it'd be nice to give you the illusion of working out in warmer weather....

Tuesday's Trunk and Core -- ABC Abs

Today's workout comes from blogilates.  It is basically a set of two challenges.  First, you will be in a sit back position with 1 leg extended and will draw the letters of the alphabet in the air in front of you, switching legs half way through.  Great for core stability and strength.  The more you lean back, the more challenging it is.

In the second challenge you are on your back and the letters are made with your legs.

Please warm up first.

Give your lower back and abs a good stretch at the end--for lower back, hug your knees (grab behind the thighs) to your chest--hold for 30 secs to 1 minute.  To stretch you abs, take your hands overhead and legs straight out (like a pencil) --breath in and stretch from fingertips to toes, hold for a second and breath out.  Do this several times.  

Tuesday's Trunk & Core -- Core and Upper Body Strength

Yes, I missed another Monday post.  Monday's are really busy for me, so I decided to make Monday about Motivation.  I will post something motivational to start your week, along with the usual weekly challenge that I usually post directly to Facebook.

Since I post the Wild Workout on Wednesday, and Total Body on Thursday--you will get plenty of muscle work posts for the week.

Don't let this be an excuse for you to skip your workout on Mondays--there are plenty of past posts and videos on YouTube to choose from.

Enough about Monday, today is Tuesday, so that means core work.  Today's video comes from FitnessBlender and includes upper body strength training as well.

It is about 28 minutes long and consists of 3 groups of 3 exercises that are performed for 45 seconds with 15 seconds rest in between.  Each group is repeated twice.

You will need dumbbells, a bench, table, chair or step and a mat or carpeted area.

A warm up and cool down/stretch are both included.

From the website:

What if some of these exercises are too advanced for me?
These exercises are easily modified in order to be more beginner friendly. For example, if the full staggered hand push up is too hard, you can do the same push up from your knees. If a pike push up is too hard for you at this point, switch it out for a simple overhead press with dumbbells. Move as slowly as you need to (you can do fewer reps than Daniel does in the video), and only lift as heavy of a weight that you can control through the entire range of the exercise.

Tuesday's Trunk & Core -- Trunk Rotation Challenge, Ab Challenge + a Shoulder Challenge

Today is challenge day!

I found 3 challege videos from mytrainerbob (Harper that is).  These challenges can be used in different ways.  First, they can be used as assessments--a starting point to see where you are now and how you can improve and progress in the future.  They can also be used as plateau busters.  By challenging your muscles to do more or something they are not used to doing will help get you out of that rut.  Lastly, they are great quick add-ons to any cardio workout you are doing.

Do a quick warm up first, just to get your muscles ready--nothing too strenuous, you want to see just what your body can do.

The first one is a Plank Challenge--as I've stated in the past, a plank is one of, it not the best core exercise you can do.  It target all the abdominal muscles--that's why these are so hard.  Do what you can, try to stay at the highest level possible until you start to lose form, then you can go down to your knees a bit, but try to come back up to your toes as much as you can.

The second one is also a core challenge.  This one is a Single Leg Trunk Rotation--  20 reps on each side, with or without added weight.  Time yourself on this one, see how long it takes.  Make sure you keep your hips and knees facing forward the whole time.  Make that rotation come from your abdominals, not your hips.  The balance element makes your core and your glutes work even harder.

I couldn't get the video to load directly--the link is under the picture.

Single Leg Trunk Rotation Challenge

Since I missed yesterday, the last video is a Lateral Raise challenge for your shoulders.  Again, this is a set number of reps--15 each side.  See how long it takes for you to do them.  Keep your shoulders relaxed from your ears the entire time.  If you need to shake out, do it and then continue until you are finished.

Don't forget to stretch out your abs, lower back and shoulders afterward.

Tuesday's Trunk and Core -- InTENse Plank Challenge

Today's workout comes from RealFitTv.  It is a HIIT (high intensity interval training) workout that alternates between 30 second cardio exercises and 30 second plank challenge exercises.  Remember you've got to burn the fat above to see those awesome muscles below!

A warm up and cool down are included, the actual HIIT workout is only about 10 minutes long, but is very inTENse!!!  Try to do the planks on your toes, but modify to your knees (butt down) if you just can't hold it any longer.  You can modify to your forearms if you have issues with your wrists.

Tuesday's Trunk & Core + Missed Muscle Work -- 7 Ab Exercises + Upper Body Fat Burning

Today I'm posting two workouts because I missed yesterday.  I found a new channel on YouTube called  XHIT Daily.  Both workouts are from here.  No warm up or cool down are provided, please do those on your own.  You need a stability ball for a few of the exercises.

The first one is an abdominal workout consisting of 7 exercises, each done for 1 minute.

The second is a beginner upper body routine that consists of 13 exercises each done for 15 reps.  Because she does one exercise right after another with little rest, this has a bit of a fat burning/cardio element as well.  You need a ball, or bench/coffee table to lay on and a set of dumb bells.

One note, when she is doing chest flyes, the heading says she's doing upright rows.  She does those later and they are labeled correctly.

Tuesday's Trunk and Core -- Crunchless Core work + Atomic Crunch & Mountain Climber Challenge

Challenges are like mini fitness tests.  They are a great way to see where you are in your fitness and they also make a great starting point for you to make improvements from.

Today I'm going to start you off with a couple of challenges from POPSUGAR Fitness.  The first one is a 1 minute mountain climber challenge.  This will burn some calories and get your body warm.  I'd suggest you do a short warm up first--some high knees or jumping jacks and some arm swings.

The second one is a 1 minute core challenge. Make sure that you don't yank your body up or let your body drop down.  If you need to keep your feet on the floor to come up and then lift them, go ahead and do that.

Keep track of how you did in these challenges and then repeat them again in a couple of weeks to see if you can beat that original number.

The second video also comes from Popsugar.  It is a 10 minute crunch free core routine.

Make sure to give the abs and back a good stretch after this routine.

Tuesday's Trunk and Core -- Rock Hard Abs

Today's workout comes from BeFit.  It is a 10 minute abdominal workout led by Denise Austin.

No warm up is provided. Please do that on your own.  She does several levels for each exercise, pick the one that's right for you.

Tuesday's Trunk and Core -- Stability Ball Abs

The stability ball is one of the best pieces of equipment you can use when training your abdominal muscles.

Today's video comes from jessicasmithtv.  It is 13 minutes long.

This workout would be a great addition to any cardio based workout.  Remember, you need to burn the fat in order to see the muscles underneath!

Tuesday's Trunk and Core -- Yoga Abs

Today's quickie holiday time workout comes from BeFit.  Instructor Denise Austin takes you through a 10 minute yoga routine that focuses on the abdominal muscles.

On the double leg lift, remember to lower your legs only as far as you can.  The minute you feel your lower back coming off the mat, stop; lowering further than that can strain your lower back.

No warm up is provided, she does stretch at the end.

Tuesday's Trunk and Core -- 10 Minute Abs

Today's workout comes from POPSUGAR Fitness.  All the exercises focus on your core.

The workout consists of 5 exercises that are repeated once with a bit more challenge the second time through.  She finishes with a bonus exercise that is quite challenging.

Do what you can, at your own pace.

As she says, if the roll up is too difficult, bend your knees or come up part way, and keep your feet on the floor.

There is no warm up or cool down/stretch included.  Please do those on your own.

Tuesday's Trunk and Core -- Kill that Muffintop

As I've stated before, you cannot spot reduce, but you can spot tone.  In order to truly "kill" that muffintop, you need to eat clean and do regular cardio and strength training as well; the more muscle you have on your body, the more calories you will burn on a daily basis = higher metabolism.

Today's workout comes from Cassey Ho's Pilates Bootcamp Series on LivestrongWoman.

There is no warm up, please do one yourself.  The workout is called Kill that Muffintop for Beginners.  She uses a dumbbell, but if you are a beginner, do it without first.

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Tuesday's Trunk and Core -- Deck of Cards

To show just how versatile the deck of cards workout is from this week's challenge, I've come up with another one that focuses on the core.

Check out yesterday's post to see how it works.  Don't forget the Jokers!!!

Here are your exercises:

Hearts:  Superman/Banana -- count 1 roll from front to back as 1 rep

Here's how it's done:  A.  Lie on your stomach with arms straight out in front of you and legs extended behind you; both should be shoulder-width apart. Lift your legs and arms simultaneously at least 6 inches off the floor; hold for 5 seconds.

B.  Roll onto your back, keeping arms and legs lifted; hold 5 seconds. Then roll onto your stomach and repeat, rolling in the opposite direction.

Form tip: Keep your head in line with your neck, while keeping your neck relaxed, and keep your lower back down as you roll and as you hold the banana position. 

Diamonds:  Standing Knee Tucks -- count doing one tuck each leg as 1 rep.

Here's how it's done:  Stand with feet together. Lift left leg straight back, hinging forward at hips, reaching hands forward by ears; keep hips level and body straight from hands to heel. Using abs, draw left knee in to chest, bending elbows to pull arms down to knee; return to previous position. 

Make it easier: Hold onto chair or counter with one hand. 

Clubs:  Plank with Diagonal Arm Reach -- 1 reach each way = 1 rep.

Here's how it's done:  A. Start in an elbow plank, then walk your legs apart until they are a bit wider than your hips.

B.  Keeping torso stable, lift your right arm up and slightly out on the diagonal. Hold this position for two seconds, then return to elbow plank.  

C.  Repeat with the left arm. This completes one rep.

Form tip:  Keep your bottom down and your head in line with your neck and your shoulders down from your ears.  Reach the arm diagonally straight out of the body, no higher.  If you need to modify, drop to your knees without raising your bottom and continue to do the arm reach.

Spades:  Seated Twists -- twisting to each side = 1 rep.

Here's how:  Sit with knees bent and together, feet lifted to knee level, and arms extended overhead (sit up as tall as possible through spine). Shift weight onto left 'cheek' and press arms down to outside of right hip. Return to start and repeat on opposite side.

Form tip:  To modify, put feet down in between twists or keep them down the whole time.  Really draw your navel into your spine, this will help protect your back.  If being in straight arm plank works better for you, do it that way.

JOKER'S WILD!!!!!

When the joker comes up do this fat blasting cardio move:  Single Leg Plank Hops 1 minute total

Here's how:  Begin in a full plank position. Lift left leg and bend knee, lifting heel to the ceiling (as shown). Bend right knee and then push off right foot to jump up and about 45 degrees to the right, landing lightly on the ball of right foot (left foot should remain in the air during the entire movement). Immediately jump back to the left. Repeat as many times as possible for 30 seconds, then switch sides and repeat.

Tuesday's Trunk and Core -- Jump Rope Fat Burn/Abtacular Pilates

As usual on Tuesday, I am posting a workout focusing on trunk and core work.  However, today, in addition to the core muscle work, I'm also posting a 6 minute jump rope workout  from Melissa Bender to help burn any fat that is covering those abdominal muscles. 

This is an intense 6 minutes.  She does 6 different types of jumps for 30 seconds each with no rest in between and repeats the sequence.  Take a 15 second or more break in between if you need to.  Just pause the video while you catch your breath.

There is no warm up--you can jog in place or do easy jumps for 3 minutes or so to get your body warmed up.  If you don't have an actual rope, or the space to use one, just pretend you are using one,  keeping your elbows tucked into your sides--tight and controlled. 

Your core work comes from Cassey Ho on the Livestrong Woman Channel.  It is entitled the Abtacular Pilates Workout.

On the roll up, I suggest that you keep the arms extended.  If you do put your hands behind your head, make sure to keep your elbows back.

She uses optional dumbbells for one of the exercises--I'd suggest doing it without until you are strong enough to add them in.  Don't forget to stretch the legs, arms (they both got work while jumping), abs and back afterward!