Secrets That The Fitness & Diet Industry Don't Want You To Know

Get A Flatter Stomach With This Core Workout

Tweet

 

Part 1

Part 2

Hey this is Jenn Aguirre. So, I just finished with my workout, um I did my usual run in the morning and train my clients, came back, went to the gym did my training and my cardio and I got inspired and I started thinking about some core exercises for you guys. SO basically were back at my house now.

I wrote some things down while I was doing my cardio, pulled this out of my back and I’m going to show you some exercises so I tried it of course before. Ok so I got two pillows so if you don’t have acces to something to lay down on, two pillows, my two discs that you could use papertowels and two fairly heavy dumbbells.

There are three exercises, K. This is the next best thing to lets say a stability ball. And um basically were going to run through three exercises. So the first exercise, and this is all challenging your core without doing traditional crunches. We are going to do a crunch, but that gives you the opportunity, laying on the pillow to get full extension of the spine instead of just stopping at 180 degrees.

We want full range of motion the spine crunches, flexes and then extends. You want to get full range of motion on both movements. So what I’m going to do, is I’m going to start out doing a pike, I’m all about moving every muscle. So a pike, holding it, extending one leg to activate the glute and then a shoulder press, bring it down, release, and then other side. I’m just going to run through a couple just for sheer demonstration purposes.

So were gonna go flat, a pike is an exercise thats meant for the core. So were gonna go here, now you’re going to hold it in, extend this leg. Bring it down here, put the foot down extend down. Up, extend the other leg, boom boom, put the foot down, extend it down. So, alternate the legs, alternate the shoulder presses.

Alternate the glutes and go back and forth. K, thats all core right there and of course working the arms. So the stronger your arms are the easier its going to be for you to hold yourself up. The more core activation, instead of your shoulders getting tired you core can come into play and then your core will get tired.

So just to give your arms a little rest, were gonna go over and grab our pillow. Now, dead bug is an exercises, its a core exercise where you balance on a bosu. So its an exercise all, uh don’t worry about it. Basically this is the next best thing, you’re going to lay back on where your butt is just about hanging off and your shoulder blades are just about hanging off.  So as you can see I get to lay back so my abs are nice and stretched out. I’m going to bring my legs up and my upper body up.

This is technically a dead bug. Like this one. But what you’re going to do is, hands here, hands here, I don’t care. You’re going to bring it down, fully extend, come up. Bring it down as low as you can. Its a very small movement. But you’re extending and crunching. Extending and crunching. So, its all abs right here.

Do as many of those as you can possibly do. Then were going to get into something fairly challenging. Now I want you to try this on the floor. I’m going to do it on a step. Be careful, don’t think about anything. Be in your own little bubble. Ok. You’re going to balance on these two. Ok. Now those are heavy dumbbells.

Before I mess up my shirt you like it? It says, its ok to hate I would too if I was in your position. Then I got my nice cool hate. Missfitclothing.com I talk about him in my videos. Awesome shirts. This is one of many that I have. m.i.s.s.f.i.t.c.l.o.t.h.i.n.g. OK. so, here we go. I’m going to balance on the step.

Abs are nice and tight. Your feet are going to be open. All core. Balance, bring this dumbbell here, you are going to rotate up. Put it down, here. My obliques are activated I haven’t even rotated. Put your hand right on top. Grab your dumbbell, start with something not too heavy. Or maybe, don’t even do anything. Right on top, as you can see I’m not looking at the camera. yes, demonstration purposes for you.

Don’t even grab anything. Rotate. Don’t even grab anything. Rotate. My core is totally activated right now. Make sure that you’re right on top of this. Drop your dumbbell. Keep your legs nice and straight so its all obliques that are activated. Quads are activated. Glutes are activated. Obliques. I think, yes, I did I sweated.

And I did like maybe like three reps. You are doing like 5, 10, 20, 10 times that! So, go nuts, try these out, practice. Feet on the floor first. Maybe just balance on something. Doesn’t have to be dumbbells. Maybe balance on the dumbbells that way. But anything face down, like that. You don’t have to be on the step.

And then that’s one of the more advanced, not thats., theres endless advancements to exercise or progressions. So I’m sure theres a way to advance that one but, do your best, try hard, let me know what you guys think of this one. And um thats it, look for more core exercises. ‘Cause I love core exercises. Ok.

Hoped you liked the video and if you want more done for you core workouts check out my virtual training program and train for $1 buck