Work It Out

Work Out

CORE TRAINING

This is an Awesome article from http://www.mensfitness.com/training/build-muscle/core-ultimate-workout


I agree 100% agree with this article! This is how I train myself and my clients!!! If you do not understand these concepts please seek out a trainer for help. It is worth the investment..... I wouldn't walk into a job you do everyday and even hold a 1/10 of the information you hold. A trainer can take your program tweak it and put you on the fast track to success! Anyways I hope you enjoy the read!!


Core Concepts

Though commonly used to refer to the abs and lower-back muscles collectively (considered the epicenter of the body ), the term "core" actually applies to several muscles throughout the upper and lower body. The transverse abdominis, rectus abdominis (your six-pack muscle), internal obliques, multifidus, spinal erectors, lats, glutes, and traps can be considered core muscles.

All work together, often simultaneously, to stabilize and support the spine. Since the spinal cord is the main avenue for sending messages to the muscles throughout your body, the safer your body senses that it is, the more comfortable it feels sending those messages out and the more clearly they are received.

Building a strong core is the first step toward making maximal gains in strength and power and performing any kind of skilled athletic movement. Strong supporting muscles around the spine also reduce lower-back pain, as well as the risk for lower-back injury. Finally, since the core encompasses all the abdominal muscles that make up that aesthetic six-pack look, it's the foundation of a ripped midsection (though you may need to clean up your diet to see it).

Nevertheless, a well-defined set of abs does not mean a strong core. So how can you tell if your core is in shape? One of the most basic, easy, and effective methods to test core strength is the plank. If you've ever taken a yoga class (or listened to your lady talk about one), this move should be familiar. Simply get down on your hands and knees as if you were about to perform a pushup, then bend your elbows 90 degrees so that you're resting your forearms flat on the floor.

Keep your eyes focused on the floor and your hips braced—your body should form one straight line. Hold the position for as long as you can. (As time elapses, you'll feel all the above-mentioned core muscles squeezing.) If you can hold the plank for two minutes or more without breaking form or experiencing pain, your core is reasonably strong. If you can only hold the plank for between one and two minutes, practice it whenever you get a chance and work to improve it over time. Also, limit the loads you use in your training, and concentrate more on body-weight exercises.

Start using more one-legged exercises in your workouts, and concentrate on keeping perfect form throughout. Do not attempt any heavy lifts until your plank time improves drastically.
Beware: If your core is weak, you not only severely compromise the amount of strength and muscle you can build in your workouts, but you also risk serious injury lifting heavy weights or doing any exercise that loads the lower back.Take our core training tips seriously, and you'll ensure safe and steady progress for as long as you train.

Hard Core Training

When trainers test their clients' core strength, the ones who perform best are almost always the strongest squatters and deadlifters. This is not by accident. Squats and deadlifts—but also shoulder presses, chinups, lunges, and a host of other compound, free-weight exercises (some of which are discussed later)—demand that the core muscles clamp down hard to support the spine under heavy loads. The core keeps your back upright whenever there's a bar resting on it or being pressed overhead, and it prevents your spine from rotating when you have a load pulling you to one side (as in a dumbbell lunge or one-armed press).

So, in essence, just performing these exercises alone provides a great core workout. Though neither a Swiss or Bosu ball is absolutely necessary for a fully developed core, each can be a highly useful tool that you can work in as a supplement to your main lifts. If you have a pre-existing lower-back problem, a Swiss ball might allow you to train your abs without aggravating it. The ball also allows you to move through a greater range of motion than a crunch done on the floor would. Furthermore, you can perform certain upper-body exercises on it, such as chest presses, which will fire up the core and prepare you for stronger benching when you return to the conventional bench press.

Bosu balls work in much the same way but have a fl at side that makes stabilizing yourself a bit easier. The problem and danger of training your core with either piece of equipment comes when you overdo it (and most people do). Doing crunches only on a Swiss ball overdevelops some of your core muscles while neglecting others, leading to a slew of imbalances that can cause injury and pain. Training with the compound movements described earlier eliminates this risk, as your entire core is trained evenly. (You also get the added benefit of training your other major muscle groups, making the most of your workout time.)
Certainly the most ridiculous trend in core training, and abuse of its equipment, has been the notion that you should perform all your exercises on the Bosu ball. The theory behind this is that your core will work harder as your body struggles to balance itself on top of the ball. While this kind of training does make any movement more difficult to perform, it prevents you from using anything approximating a heavy weight, so your muscles go unchallenged.

You won't build any muscle or strength this way, and your core will never be conditioned to handle the stresses of tough workouts or sports. Unless you're training to improve your performance during an earthquake, exercising on an unstable surface offers no real advantages.Ultimately, doing so will leave you weaker and more at risk for injury. To truly tax your core, keep your feet on a stable surface, and train with time-proven simple exercises such as those given here.

All The Right Moves

Situps are pretty much garbage, but these are the core exercises you really ought to be doing.
A steady regimen of multi-joint, freeweight exercises like the squat and deadlift should build your core along with the rest of your body, but these supplemental core exercises are what you need to truly pass the plank test. Learn them all and cycle them in and out of your workouts from now on.

A1, A2 PLATE RAISES
Stand with knees slightly bent and hold a weight plate in front of your hips. Keeping your arms straight, slowly raise the plate in front of you until it's at shoulder level, and then lower it back down. That's one rep. Perform 2 - 3 sets of 8 - 12 reps, resting 60 - 90 seconds between sets. Make sure you keep perfect posture—shoulders back and chest out—the entire time.

B1, B2 ONE-LEGGED DUMBBELL ROWS
Hold a dumbbell in one hand and stand on the opposite leg. Keeping your lower back in its natural arch, bend forward at the hips until your torso is about 45 degrees to the floor. Row the weight to the outside of your chest, and lower it back down. That's one rep. Perform 2 - 3 sets of 8 - 12 reps on each side, resting 60 - 90 seconds between sets.

C1, C2 SUITCASE SQUATS
Hold a dumbbell in one hand at your side and squat as low as you can, as if you were putting down a suitcase. Perform 2 - 3 sets of 8 - 12 reps on each side, resting 60 - 90 seconds between sets.

BONUS EXTRA
OVERHEAD SQUATS AND LUNGES
You can do these with either a barbell or dumbbells. Simply hold the weight at arm's length overhead and squat or lunge. Perform 2 - 3 sets of 8 - 12 reps, resting 60 - 90 seconds between sets.
ONE-LEGGED SQUATS
Raise one leg out in front of you and squat as low as you can. Perform 2 - 3 sets of 8 - 12 reps on each leg, resting 60 - 90 seconds between sets.

Stability Ball Core Exercises Home or Gym

The Real Way To Train Your Core

Every muscle relies on your abs, hips, and lower back, a.k.a. your core. It's your base—and your center of attraction. Here's everything you need to sculpt a rock-solid midsection

1. You can strengthen your core without moving a muscle. Whereas most muscles propel you, your core resists movement—for instance, to protect your spine when you twist your torso. So don't be surprised by how hard it is to stay still in this core workout. You're conditioning your core to do its job more effectively.

2. Slouching sabotages your six-pack. Training your core helps correct poor posture. But an hour a week of core work can't compensate for the 50 hours spent slumped over your keyboard. The fix: Stay tall through your hips and keep your head up and shoulder blades back and down all day long.

3. Core muscles contract first in every exercise. All the energy you exert originates in your torso, before being transferred to your arms and legs. So a weak core reduces the amount of force you're able to apply to a barbell. When you hit a plateau in presses, squats, or any other strength move, ask yourself if you're training your core as hard as you can. 

Side Bridge

Lie on your side with your forearm on the floor under your shoulder to prop you up, and your feet stacked. Contract your core and press your forearm against the floor to raise your hips until your body is straight from ankles to shoulders. Hold for 15 to 45 seconds, then repeat on the other side. Contract your abs and butt muscles forcefully to keep your body straight.

 

Plank with Diagonal Arm Lift

Assume a modified pushup position with your feet shoulder-width apart, forearms on the floor. Keeping your torso steady, raise your right arm for-ward and to the right, so that it points to 2 o'clock. Hold for 2 seconds, then lower and repeat with your left arm, raising it to 10 o'clock. That's one rep. Your elbows should be bent 90 degrees and directly under your shoulders.

 

Single-Leg Lowering

Lie on your back with your legs extended straight up. Keeping your legs straight, lower your left leg until your foot is 2 to 3 inches off the floor. Return to the starting position, then repeat with your right leg; that's one repetition. Think about pushing the bottom of your heel away from your hip as you lower your leg. Don't point your toes; keep your foot flexed toward you. Lead with your heel.

Swiss-Ball Knee Tuck

Assume the pushup position with your shins resting on a Swiss ball, hands slightly more than shoulder-width apart. Keeping your abs tight, draw your knees toward your chest until your toes are on top of the ball. Slowly straighten your legs so the ball rolls back to the starting position. Lift your hips as you bring your knees toward you so your shins rise off the ball.

 

Cable Kneeling Chop

At a high-pulley cable, grab an end of rope with each hand. Go down on your right knee, with your left knee pointing toward the weight stack; this is the starting position. Rotate your torso away from the stack as you pull your hands to your chest, then down and away from you. Reverse to the start. Keep your torso upright as you extend your arms away from your body.

 

 

Glute-Bridge March

Lie with your knees bent and your arms and heels on the floor. Push down through your heels and squeeze your glutes to raise your body into a straight line from knees to shoulders. Next, bring a knee toward your chest. Reverse the move, then repeat with your other leg. That's one rep. Don't allow your hips to sag at any time during the movement.

Pick Your Plan

3 routines for the results you want. 

-The Fast-Muscle Sequence

Beginning your workout with core exercises reinforces proper posture. That means you'll use better technique to lift more weight in every exercise, which translates to bigger muscles all over. The best part: It takes just 3 minutes.

How It Works: Perform the side bridge [1], followed by the plank with diagonal arm lift [2]. Hold the side bridge for 15 to 45 seconds on each side, then do four to 12 repetitions of the plank with diagonal arm lift. Do this routine at the start of every weight-training session.

-The Painproof Circuit

Have a creaky back? Then this is the workout for you. It improves the endurance of your core muscles, which removes excess strain from your back and distributes weight more evenly throughout your body.

How It Works: Do the glute-bridge march [6], plank with diagonal arm lift [2], cable kneeling chop [5], and side bridge [1] in a circuit. That is, perform one exercise after another without rest. Complete six to 12 repetitions of the glute-bridge march, four to 12 reps of the plank with diagonal arm lift, and six to 10 reps of the cable kneeling chop, and hold the side bridge for 15 to 45 seconds on each side. Rest for 60 seconds, then repeat the circuit once or twice. Perform this routine 2 or 3 days a week at the end of your workout.

-The Peak-Performance Workout

When your core starts to give out, so does your game--no matter what sport you play. But use this five-exercise circuit and you'll move faster, with more power and greater ease. All told, you'll perform better in any sport--and in the weight room.

How It Works: Do the plank with diagonal arm lift [2], glute-bridge march [6], Swiss-ball knee tuck [4], cable kneeling chop [5], side bridge [1], and single-leg lowering [3] in a circuit. That is, do one exercise after another without rest. Complete four to 12 repetitions of the plank with diagonal arm lift, six to 12 reps of the glute-bridge march, six to 12 reps of the Swiss-ball knee tuck, and six to 10 reps of the cable kneeling chop. Hold the side bridge for 15 to 45 seconds and perform six to 12 reps of the single-leg lowering. Rest for 60 seconds, then repeat the circuit. Try this at the end of your training, 2 or 3 days a week.

------Hard Move, Harder Muscle------

Squats train your midsection harder than many ab or lower-back moves. Single-leg exercises pose an even greater core challenge. Try this at the end of your workout.

Cable Single-Leg Squat To Row

Grab a mid-pulley handle with your right hand, with your arm straight and your palm facing left. Bend your left leg slightly and straighten your right leg behind you so it's just off the floor. This is the starting position. Row the handle toward your side as you straighten your torso and draw your right knee toward your chest. Do two or three sets of 10 to 12 reps with each leg.

Pull the handle to your side, so your elbow passes your torso.

 

Workout by Craig Friedman, M.S., A.T.C., C.S.C.S., By Myatt Murphy, Photographs by Scott McDermott, Workout Photography by Beth Bischoff, Posted Date: March 7, 2007

http://www.menshealth.com/fitness/core-workout-4?fullpage=true

Stability Ball Workout ANYWHERE

   Exercising with a ball improves balance, coordination and mobility while providing challenging workouts. The exercise ball can be used to increase abdominal strength, improve core stability and build muscle strength without stress on the lower back, and it’s adaptable to every fitness level.

http://www.shape.com/fitness/workouts/trainers-reveal-best-abs-exercises-all-time?page=15

http://www.about.trimdownclub.com/introduction.html
http://www.bodyblitz.net.au/exercise-tips/workouts-for-her/swiss-ball-workout/
http://www.whyiexercise.com/stability-ball-exercises.html
http://fittplan.com/exercise-ball-ab-workout

Exercises That Will Help Keep Your Weight Loss Plan Successful!

Swivel Squat

Stand with your feet hip-width apart, and extend your arms straight out in front of you. Bend your knees and sit back until your legs are bent 45 to 90 degrees; make sure to keep your knees from extending over your toes. (A) Press back to a standing position as you rotate your torso and outstretched arms to the right. (B) Rotate back to the center and immediately perform another squat, this time rotating to the left as you stand. Both sides makes one rep. The sequence is this: Squat, stand—while simultaneously twisting to the side—then twist back to the center. 10 to 12 reps




To make the move more challenging, hold a medicine ball.

Tricep Dip & Reach



Sit on the floor with your knees slightly bent and your back as close as you can get it to a 20cm-high step. Grab the edge of the step with your hands slightly more than hip-width apart. Push your heels into the floor as you straighten your arms. Perform a dip (A). Straighten your arms, then reach your left arm straight out in front of your body at shoulder height while lifting your right leg (B). Hold for a few seconds, then repeat, lifting the opposite arm and leg.

Mermaid Side Plank

Assume a side plank position, with your right elbow on the floor directly beneath your shoulder. Stagger your feet so your left foot is in front of your right foot. (A) Raise your left arm directly overhead—bicep next to your ear, arm extended, and with your palm facing the floor—so your arm is in line with your body. Arch your left arm towards the floor as you raise your hips up in the air. (B) Return to start. Repeat for a full set; then switch sides. 8 to 10 reps

Step-Up And Single-Arm Press

Hold a dumbbell in your right hand with your upper arm parallel to the floor and place your left foot on a step or bench (A). Lift yourself onto the step as you press the weight over your shoulder (B). Lower both back to the starting position. That’s one rep. Finish all the reps with your left leg, then repeat with your right.

Prone Oblique Roll

Get in plank position with your shins about hip-width apart on a stability ball and your hands shoulder-width apart on the floor (A). Keeping your feet on the ball, draw your right knee toward your right shoulder (the left just comes along for the ride) (B). Return to center. Do 12 to 15 reps, rest for 30 seconds, then repeat to the other side.

Reverse Plank W/ Leg Lift

Sit with legs outstretched, hands behind your butt, fingers forward. Press onto your hands, and lift your right leg, keeping hips raised. Hold 3 seconds.

Curtsy Squat (bad form in pic) & lift

Grab a pair of five- to seven-kilo dumbbells and stand with your feet hip-width apart, arms at your sides. Cross your right leg behind your left, slightly left of your left heel, and rest your toe on the floor just over half a metre behind you (A). Keeping your right heel up, squat down as far as you can without letting your left knee extend past your toes (B). Straighten your left leg and raise your right leg as high as possible behind you, lowering your torso toward the floor (C). Return to start. Do 12 to 15 reps and repeat on the other side. That’s one set. Do three sets, resting for 30 seconds between sets.


http://www.womenshealthsa.co.za/fitness/workouts/2009-ultimate-fitness-plan-workout-2?page=11
http://www.womenshealthsa.co.za/fitness/workouts/build-muscle-to-get-strong-abs?page=2
http://www.womenshealthsa.co.za/fitness/workouts/best-workout-for-an-athletically-shaped-body?page=1
http://www.womenshealthsa.co.za/fitness/workouts/work-your-core?page=5

http://www.womenshealthsa.co.za/fitness/workouts/sculpt-and-tone-your-butt?page=4

http://www.womenshealthsa.co.za/fitness/workouts/lean-sexy-workout-routine?page=3

Stability Ball Killer Exercises / Workout

Do more than crunches on your stability ball. These flab-fighting exercises will work muscles from head to toe.

Exercises for the Stability Ball

There's one cool tool you could be using to fight flab all over, but chances are you're not. "The stability ball is an underrated piece ofequipment because people think it's good only for doing crunches," says Nedra Lopez, a coowner of Studio by Remorca Fitness inNew York City. Try her game-changing toners and you'll be so pumped at the results that you may never hit the mat again.

http://www.fitnessmagazine.com/workout/equipment/stability-ball-exercises/stability-ball-flab-fighting-workout/?page=1

Tricep squeeze/Lift

Butt Burner

Plank Shoulder Taps

Superman With  Glute Squeeze 

Roll Out

Ball Pike Pass

A

B

C

Single Leg Hamstring Curl

Core Straight Arm Twist

Tricep Dip

Tips / Exercises on loosing Muffin Top / Love Handles

Do you detest that stubborn roll of fat squeezing out above your skinny jeans? Unfortunately for many women there’s a problem that refuses to budge. Dealing with stubborn fat around you waist that results in what is commonly referred to as a “muffin top” begins with understanding the underlying causes, like the hormones responsible for it. Attack your muffin top with a focused plan from experts:

The key to controlling your belly fat lies in reigning in your cortisol (stress hormone) and insulin levels. Here are some tips to control both:

Get enough sleep- Lack of sleep is a surefire way to up your stress hormones and increase your cravings for sugary, sweet and indulgent comfort foods apart from inducing midnight binges.

Low carb, high protein meals: Limit your intake of  carbs to 1/3rd of your overall meal. Lower intake of starchy foods help reduce insulin spikes in the body which helps your torch belly fat. You can experiment and find the right balance for your body instead of giving up completely on carbs.

Eat mini meals- You should eat mini meals every 3-4 hours to control your stress hormone and keep your body from plunging into the starvation mode after which it tends to store body fat. Similarly, make sure to eat breakfast so that your body doesn’t start off on the energy conservation mode.

Intensify your workouts- Short bursts of intense training sessions increase your lean and muscle building hormones in the long run so make sure your workouts includes bursts of high intensity interval trainings. This will much more useful than moderate-intensity lengthy workouts.

Get out of the hormonal loophole- Eat high fiber food to break out of the hormone cycle that keeps taking you back for more. Food that is low in fiber gets digested quickly, introducing a surge in insulin that in turn dips your blood sugar and makes you crave for a carb fix to reinstate the level. Veggies and whole grains delay the digestion process, keeping you full longer and helping you break out of this cycle.

Following these tips will definitely help you torch away the muffin tops.

Here are some muffin top blasting exercise you must add to your work out routine!!

http://www.lichisuperfruit.com/blast-your-muffin-tops/
http://www.shape.com/fitness/workouts/shrink-your-muffin-top-fat-blasting-workout?page=6
http://www.missfitnesslife.com/how-to-get-a-flat-tummy/

The Best Exercise Equipment.......YOU! Body Weight Training!!

Figure-Four Squat

http://www.shape.com/fitness/workouts/12-ways-spice-your-squats-better-results?page=11

One-armed mountain climber

http://www.health.com/health/gallery/0,,20564737_3,00.html

SIDE BURPEE KNEE TUCK

http://www.bodyrock.tv/2011/05/28/600-rep-fat-burner-workout/

Take the weight away and its just as effective! Want a challenge grab a bottle of water and squeeze it instead of the weight!

Floor Dip

http://fittipdaily.com/burn-max-calories-with-full-body-exercises-1308/

Leg Thread

http://www.wholeliving.com/147374/six-core-abdominal-moves/@center/136759/your-best-body-summer

How to Do It................. Crouch on toes with feet shoulder distance apart, palms on floor, navel drawn in. Pivot on ball of right foot, rotate hips right, and extend your left leg out to the side, keeping it parallel to floor. Repeat with right leg. Alternate legs quickly. Do 3 to 5 sets of 10 on each side.