100-Day Exercise Challenge Day 4: Hip Hop Abs

Shaun T is just a cutie, what can I say.  Love all my Hip Hop Abs workouts.  He does not disappoint.  The one I did was the first Fat Burning Cardio.  It's only about 30 minutes, and I wanted to do another workout after it, but geesh, I'm good!

Hip Hop Abs is an aerobic workout that uses dance, hip hop dance that is, to work the core.  I like how he breaks down the moves.  Very simple.  I remember when I first got HHA about 3 years ago, I looked at a lot of the moves like he was crazy.  But they really are not tough, and if you are doing it at home, alone, stop worrying about looking like a video dance queen.  If it's fun and you are sweaty, the workout is doing its job.

I had to share when I first got it.  I thought the family would get a kick out of it, and do all the dances.  So I brought it over my sister's house, and she tried a few moves, but the kids loved it even more.  We all kind of were shaking our bootal\y and having fun.  I think even those with two left feet, and the rhythm-less nation folks can enjoy this.

The core is worked by Shaun's "tilt, tuck, tighten" way you engage your core.  I mean, you can do the whole workout and not do the 3 Ts, but you won't work your core.  When you really do the 3 Ts, you feel it!  The workout is so fun, you won't even believe how fast the times goes by.

My fave moves are the "up-rock," the "get busy" and I like the "throwdown."

30 minutes total workout AND I did 30 minutes of the Wii Fit Plus beforehand, hence why I was too tired to do anything else.  Another successful day!

Love to dance like me?  Try Hip Hop Hustle!

100-Day Exercise Challenge Day 3: Mel B Totally Fit

Scary Spice tried to kill me today!!

This workout is "bloody murder" as she likes to say.  Don't think this is a wimpy workout, because Mel B aka Scary Spice delivers big on this workout.  It's supposed to be a mix of cardio and strength training, but it felt like more strength training and less cardio to me.

The sections are broken down like this:
Warm up
Cardio
Advanced Cardio
Arms
Legs
Bums
Tums
Cool Down

Yes, she's so cute with her "bums" and tums."  Her accent is totally wicked man!  She's my favorite (and the only one I ever and still care for) Spice Girl.  Her body is frikkin amazing!

The warm up is about five minutes and is a typical warm up, nothing fancy.  Then the cardio part is one minute intervals of doing each side of the body, say like, punches.  It's not cardio in the typical sense of constant moving, but it does keep the heart rate up. It helps that Mel B has such a cute personality and she always has these little sayings.

"I sweatin' like a you know what?"

"I'm no crying, that's sweat, I promise."

I find myself talking to her a lot, or yelling at her.  But hey, that makes me feel like she is personally training me. And yes, I know, she is NOT a personal trainer, but she might as well be.  The only problem I would have with the workout is that there is no beginner moves.  So I would say this is for the intermediate to advance exerciser.

The advanced cardio is NOT cardio!!  It's a total body strength training routine and I like it....buuuuut, it's bloody murder!  Mel B even wimps out and puts down one of her weights (she actually uses 2 filled water bottles, and others have soup cans).  It makes me want to wimp out, then they show a shot of her glistening abs and I'm like "Heck no, I can do this!"

You want results man, they don't come by doing one crunch or two...try like total body workout and healthy eating!  Oh yeah, she also has a section on nutrition and talks about things to eat.  She also prepares a meal with her husband.

I did not do the individual body parts, THIS TIME, I gotta work my way  up to that.  I did about 40 minutes total.  I plan on doing this again Wednesday and Friday for my ST days.  My cardio I like to mix it up.  The plan was to rotate all my workouts this month and come up with a workable plan for February, so we shall see.  I get bored real fast when my workouts are the same thing over and over, I like variety on like a WEEKLY basis.  Still have not done any of my new workouts, but I will soon!

100-Day Exercise Challenge Day 2: P90X Kenpo X

This is my favorite workout of all the P90X workouts so I just had to do it today!  It was brutal on my arms, but the fun brutal...I mean, the I know it's the burning something brutal.

The workout is 58 minutes, and about halfway through I am thinking I cannot make it, but I always finish up.  Tony saying, "There ain't no tired!" kinda helped me along.  I felt rusty, like I have not been working out for awhile...and it's true, I have missed a few workouts around the holiday season.  I want to get back to my fit self and murder this workout like I'm standing next to Tony and he's yelling at me.  Though he's not Jillian, he's not that kind of trainer. 

I like them both!

Between Tony, Shaun T, Chalene Johnson, Jillian Michaels...I can't pick!  Okay, maybe Jillian is my number one to workout with and yell at me.  Chalene would be second, but she doesn't yell, but her energy level and her enthusiasm about her workouts just keep you going.  Shaun T would be third.  He just cracks me up! I'm still mad at him about Insanity, sheesh!  Tony Horton, you're good too, buuuut, he's to nice, he's to gentile, he doesn't have the fire like Chalene has, BUT he works you out like nobody's business!

I love the punches at the end of Kenpo!  Can I just do that for 58 minutes?  Sure, my arms may fall off afterwards, but they would be tone and strong.  Okay, maybe not.  I like the block series as well.  This is just my go-to workout, well one of, when I really don't want to workout or if I have not worked out in awhile and need to be pumped back up. Does the trick every time!

Can't wait for tomorrow!

100-Day Exercise Challenge Day 1: Wii Fit Plus

Today I bought WiiFit Plus (as well as a few other workouts) and could not wait to try it.  For 2010 my resolution was to not buy any new workouts, and I succeeded! Now it's 2011 and it's on!  So I started a 100 day exercise challenge.  I must work out at least 30 minutes EVERY day and that is tough for me.

Day 1
WiiFit Plus is awesome!  I knew it would be one of the firs things I would buy for the new year, but it helped a lot that my sister got it for Christmas and I played over there.  I was even more anxious to get it.  My favorite game so far and probably will stay so is the Kung Fu game.  I love it!  Just have to get really good at it.  And I played it enough to unlock the advanced and that was even better.

I did a whole 60 minutes.  Okay, maybe this challenge will be kind of easy.  Saturday is typically my rest day, but doing the Wii is like playing a game, but still burning some calories while I am at it. 

I can do this!

Athletic Abs: Start working baby!

Ready, set, let's go!!

The most effective ab exercises start with the bicycle, which is the best move for targeting the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to an American Council on Exercise study.

How to:

1.Lie on the floor and lace your fingers behind your head.

2.Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck.

3.Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee.

4.Switch sides, bringing the right elbow towards the left knee.

5.Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.


The captain's chair leg raise is the second most effective move for the rectus abdominis as well as the obliques. You can do a variety of exercises on the captain's chair, which is a rack with padded arms that allows your legs to hang free and can be found in most health clubs and gyms. The key to keeping this move safe and effective is, first, to avoid swinging the legs or using momentum to bring the legs up. Second, keeping the knees bent will help you focus more on the abdominals and less on the hip flexors.
How to:

1.Stand on the chair and grip handholds to stabilize your upper body.

2.Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.

3.Don't arch the back or swing the legs up.

4.Slowly lower back down and repeat for 1-3 sets of 12-16 reps.


If you don't have access to a captain's chair rack, you can try a ball roll out as a substitute.  Ab rolls are a challenging exercise that targets all the muscles of the core. This advanced move requires attention to detail to avoid straining the back. Make sure you only roll out as far as you comfortably can. If you feel any strain in the back, back off the exercise or avoid it completely.

How to:
1.Kneel in front of the ball and place the hands on the ball, parallel to one another and with the elbows bent.

2.Contract the abs and pull the belly towards the spine.

3.Slowly roll forward and out as far as you comfortably can, until the feel the abs engage. Don't go so far that you hurt your back or collapse.

4.This move does not involve bending the hips, so keep them straight throughout the exercise.

5.Keeping the body straight, slowly pull your body back using your arms and abdominals.

6.Continue for 1-3 sets of 8-12 reps, avoiding this move if you have any back problems.

7.You can change the difficult of the move by placing your hands closer in or further out.

 
The exercise ball is an excellent tool to strengthen the abs and is the third most effective move for targeting the rectus abdominis. What makes this move a bit more effective than crunches on the floor is that the legs are often involved in floor crunches. On the ball, the abs do more work.
How to:

1.Lie on the ball, positioning it under the lower back.

2.Cross your arms over the chest or place them behind your head.

3.Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.

4.As you curl up, keep the ball stable (i.e., the ball shouldn't roll).

5.Lower back down, getting a stretch in the abs, and repeat for 1-3 sets of 12-16 reps.

And this is only the beginning!

Athletic Abs: Understanding the abdominals

Read part 1 of Athletic Abs: Stop dreaming about them

We must do focused core work, not a million crunches. The abs are the showcase muscles of your body.  Because they reside in the center of your body, the abs are the first place that draws attention when you wear a bikini, midriff shirt, crop tanks, fitted tees and similar garments that are designed to flaunt this sensual area.  For many women, however, a flat, toned stomach is elusive due to genetic factors.

What? Did I just say that? Genetics are in play when it comes to our abs?

Afraid so.  Despite that, targeted bodysculpting can help you develop a great set of abs.  Once you strip away abdominal fat (with eating properly and cardio) it is rather easy to bring out the detail in this region.  With a dedicated routine, your midsection will readily take shape, achieving a toned, washboard appearance.

The abdominals are one long sheath of muscle that runs from just below your breastbone (sternum) all the way down to your pelvis.  Thus, you CANNOT separate the upper and lower abs or train one part without effecting the entire muscle.  You can, however, apply more stress to the upper or lower abs by lifting from either the chest or the pelvis, respectively.  Moreover, the sides of the midsection (obliques) are involved in various bending and twisting movements.  Consequently, abdominal exercises are classified by weather they emphasize the upper or lower abdominal regions or the obliques.

Group 1 - crunches and similar variations.  These movements put maximal stress on the upper portion of the abs.  When executing crunches, you must concentrate on pulling your chest down toward your hips.  Your lower back should never move.  If it does, you activate your hip flexor muscles at the expense of your abdominals.

Group 2 - leg raises, reverse crunches and similar variations.  These movements focus more on the lower portion of the abs.  Lower abdominals are one of the most troublesome muscle groups for women to develop.  Because of their anatomical position, they have limited range of motion, making if difficult to achieve muscular contraction.  To work lower abs most effectively, it is imperative that you concentrate on raising your pelvis toward your chest, not simply raising and lowering your legs.  This minimizes hip flexor involvement and therefore maximizes stress to the lower ab region.

Group 3 - side bends, trunk twists, and similar variations.  These movements target the internal and external obliques, the muscles that run along either side of your waist.  When properly developed, the obliques provide the finishing touches to your midsection, giving your body a polished look.

Whew! I know this is a lot of information, but stay with me for part 3 as we get ready to learn what exercises work the best for the core.

Athletic Abs: Stop dreaming about them

Want them? Come and get them!

Know this: Every movement you make begins with the core. The core includes muscles that surround the stomach and lower back area. (external obliques, internal obliques, rectus abdominis, erector spinae, and transverse abdominis).

When you improve the core you reap many benefits:

1. Better core control
2. Balance
3. Strength
4. Endurance
5. Power
6. Speed

42 zillion crunches a day won't showcase your six-pack (it's really a 10-pack). However, pack in some great cardio interval training and a sensible eating plan and some core drills and your six-pack can form.

CARDIO: Go hard or go home! There's no other way around it, to melt away the fat around the abs, high intensity cardio or interval training burn away the fast faster. Unlike workouts of sustained duration, interval exercises work both aerobic and anaerobic systems. Interval training can take place by riding a bike, using a stationary bike, working out on a stair climber machine, elliptical running on a treadmill, or jogging around your own backyard.

After a five minute warm-up, when you feel ready, pick up the pace, to where you are huffing and puffing, but can still hold a conversation. Keep that pace up for as ling as you can (aim for five minute, but do as much as you can and gradually increase over time). Recover with a five minute active rest of easy walking, pedaling, or climbing. Do several rounds of this combination. For a beginner, start with 20 minutes and gradually work up to more. If you need to, do one minute sprints and take longer recoveries. Do whatever works best for you and your fitness level.

EATING: Eating six smalls meal a day stabilizes blood sugar, prevent mood swings and energy lulls throughout the day and provide increased energy to really burn fat.

      LISTEN! When you "diet" you lose, in this order: muscle, water and THEN fat!

Oh no! If you cut your calories to less than your metabolism needs to support your muscle, 4 to 6 of every 10 pounds you lose will be muscle. Each time you go on a deprivation diet, your body finds it easier to conserve FAT because it actually thinks you are starving.

Eating Rules and Regulations:

• Under eating and under sleeping can cause over training
• Schedule meals in advance.
• Become sensitive to your body needs.
• Don't skip meals!
• Eat two servings of carbohydrates and one serving of protein at each meal.
• Eating and training speeds your metabolism.
• Consume more of your calories early in the day.
• Eat slowly to avoid overeating.

Muscles prefer to burn carbohydrates for energy and use protein for growth and repair. You need carbs!

Takes notes, this is only the first of the series.  Tune in for more on the Athletic Abs series.