Ok, so I know I said that this will mainly be a running blog, but I figured I should include a few supplemental workouts that focus on strengthening your body, rather than just burning calories through cardio. This week is everybody’s favorite…wait for it…ABS! Many people don’t realize the impact that having a strong core can have on the rest of your fitness. Having a strong core will help you become a better runner by improving posture and breathing. Plus, who doesn’t want to have washboard abs?!
Before you begin the actual workout, remember to warm up. Warming up is so important because it increases blood flow which helps to limber up your muscles. Don’t try to go overboard on the workout, it’s only purpose is to get your heart rate up. A good abdomen warm up consists of doing jumping jacks, running in place, and contracting and releasing your ab muscles to get them prepared for the workout.
Now we can begin the actual workout! When developing your own workout, remember that the best way to stay consistent is to have a predetermined number of sets and reps. Below is my idea of a good abdomen workout for beginners. Plus, no gym is required for this workout! You can do it at anytime, in any place.
1. Push ups (10 reps)
2. Plank (hold for 1 minute)
3. 6 inches (lie on your back and lift your legs off the ground six inches and hold) (hold for 1 minute)
4. Regular crunches (50 reps)
5. Side crunches (25 reps for each side)
6. Russian twists (30 reps)
Repeat this workout for three sets. As you repeat this workout, you will find that it gets easier overtime. You can challenge yourself in two ways. The first way is by increasing the repetitions. Push yourself until you physically cannot do anymore. The second way is to add weight. Try holding a free weight of 10-20 pounds when you do the Russian twists. You will find that it gets a lot harder!
As you get more comfortable with the abdomen workout, you can then try some of the machines offered at the gym. These will allow you to add more weight than you would normally be able to hold on your own, and will target the hard-to-reach areas of your abdomen like your lower abs and your obliques.
Like any workout, do not get frustrated if you don’t see results right away. Remember that these things take time. If you want to have defined abs, then you have to work at it at least 3 to 4 times a week. A good abdomen tip is to go until you feel the burn. Once it really starts to hurt, you know you are doing something right. Now you are all set to getting one step closer to rock solid abs….or maybe just a toned tummy. Good luck with your workout and have fun!
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