The following ten minute ab workout is designed to target your all your core muscles while firming and toning your entire midsection. Each exercise targets a little bit different part of the core and by adding them all together, you get an amazing, complete- and quick- ab workout.
Ten Minute Ab Workout (video examples of each exercise appears below):
- Crunch with arms across chest (1 minute): While lying on your back, bend your knees and place your arms across your chest. Crunch forward slightly raising shoulder blades off the ground while releasing your back to the ground. Keep your chin pointed up towards the ceiling to avoid neck pain.
- Crunch with arms across chest and feet up (1 minute): While lying on your back, bend your knees and raise feet perpendicular to the ground. Crunch forward slightly raising shoulder blades off the ground keeping your chin up.
- Bicycle crunches (1 minute): While lying on you back, bring one knee in towards your chest while taking opposite elbow towards your knee. Repeat while switching knees and elbows.
I am a big fan of mixing it up when I exercise. I am easily bored, almost certainly A.D.D., and need to have a different routine in order to keep myself engaged and present. I try to work out three mornings a week with a Crossfit instructor. Recently, my instructor introduced me to the concept of Tabata.
The Tabata Protocol has been said to be simply the best supra-aerobic cardio workout ever created. Izumi Tabata researched the concept of a quicker more intense workout vs. a traditional 60 minute aerobic workout. The 4 minute exercise group had to bike at 90 RPMs at 170% of VO2max. That’s a very high speed and level of intensity. At the end of the 6 week study, the 4 minute exercise group had improved both their aerobic and anaerobic markers of fitness. The 60 minute group improved their aerobic fitness (not as much as the 4 minute group) and saw no change in their anaerobic fitness. (more…)
Los Angeles is a booming sprawling metropolis with about 17 million residents. No wonder traffic is horrible morning, day, and night.
The fitness business is going strong there, with thousands of personal trainers who are able to take advantage of the beaches, mountains, and amazing year-round weather to train outside of the gym setting. Although the majority of personal trainers freelance, others choose the gym setting to make a living. (more…)