In today’s digest we bring you articles on AB WORKOUTS YOU CAN DO AT HOME IN UNDER 10 MINUTES, Tip: The Wake-Up Push-Up, Get Six-Pack Abs With These 4Exercises and I’m a Psychiatrist, and Even I Get the Sunday Scaries-This Is How I Deal. Hope you enjoy them…
AB WORKOUTS YOU CAN DO AT HOME IN UNDER 10 MINUTES
So here are 3 progressively harder lower abs workouts. Although hanging leg raises are the most intense lower ab exercise, it isn’t wise to jump straight into doing these until you are ready. Begin with the first lower abs workout and then progress to the next one, once your current workout becomes easy. Workout 1…
So here are 3 progressively harder lower abs workouts. Although hanging leg raises are the most intense lower ab exercise, it isn’t wise to jump straight into doing these until you are ready. Begin with the first lower abs workout and then progress to the next one, once your current workout becomes easy.
Workout 1 – Lying Leg Raises With Bent Legs
If you are a beginner this is perfect. All you will want to do is 5 sets of leg raises while lying on the ground. The key is that you will want your legs bent at 90 degrees. What this does is shorten the range of the movement. This makes it considerably easier that doing these with your legs straight. Begin with 5 sets of 10 reps. Do this two times per week and each week add another rep to each set until you are able to do 5 sets of 20 reps. Keep the rest in between sets to 30-60 seconds. If you rest much longer than that it makes the exercise too easy.
Workout 2 – Lying Leg Raise With Straight Legs Followed By Planks
Start doing this workout once you are easily able to do 5 sets of 20 reps with bent legs. You are going to want to follow the same progression. On week one begin with 10 reps and slowly work up to 5 sets of 20 reps. Follow this up with 2 sets of planks. Simply hold the plank position for 2 minutes, rest 60 seconds, and repeat one more time.
Workout 3 – Hanging Leg Raises Followed By Planks
Make sure you really master workout 2 before attempting this workout. You are going to use the exact same progression in this workout. Take your time to work up to 5 sets of 20 reps. This make take 6+ months. Follow up with 2-3 sets of planks, held for 2 minutes. You may want to master doing these with bent legs first for a few months, before you do them with your legs straight.
Don’t Underestimate the Effectiveness of Hanging Leg Raises
This is without a doubt the king of ab exercises. Not only will these work your lower abs, they will give you an extremely detailed mid section. Nothing comes close to the effectiveness of hanging leg raises. In the book “Convict Conditioning”, the author Paul Wade claimed that 5 sets of 15-20 reps of strict hanging leg raises are all that is needed to build dense etched abs. I decided to throw in planks just to harden up the abs a touch more.
AB WORKOUTS YOU CAN DO AT HOME IN UNDER 10 MINUTES was originally published at http://www.trainhardteam.com/ab-workouts-you-can-do-at-home-in-under-10-minutes1/
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Tip: The Wake-Up Push-Up
Eliminate your bad morning habits, leave your phone in another room, and summon your inner bro-yogi. Wake yourself up every morning with just a few sets of these yoga push-ups. [embedded content] Yoga Push-Ups: What They Are, Why They Work Yoga push-ups are pretty much regular push-ups with a hip hike. While the push-up part…
Eliminate your bad morning habits, leave your phone in another room, and summon your inner bro-yogi. Wake yourself up every morning with just a few sets of these yoga push-ups.
Yoga Push-Ups: What They Are, Why They Work
Yoga push-ups are pretty much regular push-ups with a hip hike. While the push-up part of it will do, well, what push-ups always do, that extra hike of your hips is what makes yoga push-ups so special. This is especially true first thing in the day when you’re stiff AF and need to get moving.
Yoga push-ups will loosen up your entire body, especially your shoulders and hammies, giving your posture and low back some much-needed TLC to start the day.
You know how important your rotator cuff muscles are. But don’t forget that for optimal shoulder health and balance, your serratus anterior are arguably just as important. Yoga push-ups are not only good for opening up your shoulders in an overhead position, they’ll develop scapular upward rotation and the strength of your serratus anterior, too.
Let’s not forget the mini-pump push-ups will give you. Whether you’re heading to the office or the gym, a little extra blood flow never hurt anyone. Forget your mushroom coffee, a pre-breakfast pump is the only cognitive enhancer you’ll ever need.
If you’re “too busy” to add a minute of these into your morning routine, use them as a warm-up for your workouts.
Yoga Push-Up Variations
There are heaps of modifications you could come up with. Frequently switching them up keeps it interesting while exposing you to the benefits of different positions. Here are some to try.
While the basic yoga push-up simply involves doing them with your feet on the floor, elevating your feet is a great way to tax your upper body even more.
Opt for one leg at a time if you want to add even more difficulty.
Toe tap or butt tap variations add variety and help keep it fresh. Adding a reach with one arm allows you to get an extra single-sided stretch while firing up your core.
Toe tap variation
Butt tap variation
Get mobile with a Spider Man pose. These will open up your hips while challenging your rotary stability.
Using a Y-reach will further improve your overhead position while activating some key shoulder and scapular stabilizers.
Add some sliders to the mix to get all the benefits of yoga push-ups while hitting your core even harder. If you don’t have any sliders, then do them in your socks on a slippery floor.
Be a maverick with the renegade yoga push-up. You’ll probably want to skip these for breakfast, but for a time-efficient push-up that’ll pretty much do everything, these are a great workout finisher.
Your Daily Prescription
You don’t need to spend too long doing these to feel the benefits. Start by committing to just 6-10 reps first thing in the morning. This shouldn’t take you any longer than a minute. Pick any variation you fancy.
8 Minutes to Awesome
6 Push-Up Workouts for Hypertrophy
Tip: The Wake-Up Push-Up was originally published at https://www.t-nation.com/training/tip-the-wake-up-push-up?utm_source=facebook&utm_medium=social&utm_campaign=article9046
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Get Six-Pack Abs With These 4Exercises
Nicole Williams, owner of Allure Pole Dance & Fitness Studio, demonstrates four killer moves for getting flat, sexy abs in these Tone Skincare gifs. 1. Scissor Kicks Begin lying down with your arms propped up on your elbows behind you. Lift both legs a few inches off the floor, and bring your right leg as…
Nicole Williams, owner of Allure Pole Dance & Fitness Studio, demonstrates four killer moves for getting flat, sexy abs in these Tone Skincare gifs.
1. Scissor Kicks
Begin lying down with your arms propped up on your elbows behind you. Lift both legs a few inches off the floor, and bring your right leg as close to your chest as possible. Begin to lower your right leg while simultaneously raising your left leg to switch sides. Make sure not to let your heels touch the ground until the end. Complete 30 reps, 15 on each leg.
2. Butt Raises
Begin lying on your back with your legs in the air and the bottoms of your feet toward the ceiling. Keeping your palms flat on the ground, squeeze your abs, and lift your hips off the floor. Lower your hips back down with control. Repeat this 10 to 15 times, and complete three sets.
3. Leg Straddles
Begin sitting on the floor with your legs stretched out in front of you and feet together. Place your hands behind you to the sides, and lean your upper body back to a 45-degree angle. Raise and separate your legs until you’re in straddle position. Then bring your legs back together while lowering them to the ground with control. Complete three sets of 10 to 15 reps.
4. Double Crunch
Begin lying flat on your back with your legs stretched out in front of you and your arms by your side. As you crunch your abs, raise your chest, and tuck in your knees so that your upper body and lower body meet above your hips. Slowly return to starting position, making sure your shoulders and heels meet the ground at the same time. Repeat this 10 times, and complete three sets.
Source : www.cosmopolitan.com
Get Six-Pack Abs With These 4Exercises was originally published at http://www.trainhardteam.com/get-six-pack-abs-with-these-4ex0ercises/
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I’m a Psychiatrist, and Even I Get the Sunday Scaries-This Is How I Deal
Let’s address the first anxious thought: If you find yourself feeling bad about procrastinating last week or for not setting yourself up for an easier week ahead, instead of wishing you could go back and change the past, channel that anxious energy into having a more productive start to the week and tell yourself that…
Let’s address the first anxious thought: If you find yourself feeling bad about procrastinating last week or for not setting yourself up for an easier week ahead, instead of wishing you could go back and change the past, channel that anxious energy into having a more productive start to the week and tell yourself that you’ll make that big task a priority.
The same thing goes for making premature assumptions that the week isn’t going to go well: Chances are that you’ve been in a similar situation before—and ended up doing perfectly fine. Our inner critic can seem even louder on Sunday, so go easy on yourself and remind yourself that having these types of anxious thoughts is normal, but they are just that—anxious thoughts.
Because the way we start our day generally influences how we’ll feel the rest of the day, make it a Sunday habit to call out or challenge each negative thought with a positive one. For example, I often give myself a mini pep talk by saying something like, “You’ve done this before, and you know you’ve got this!” or, “You’re just anxious because you want to do a good job, and you will.” Come up with your own lines or mantras that resonate with you.
2. Write a (short) to-do list on Sunday.
Another strategy I use to deal with anxious feelings on Sunday is to write out my to-do list for Monday—or for the the whole week, if I’m feeling really ambitious. But even writing just a few tasks you’d like to knock off on Monday (reply to emails, grocery shop after work, call Mom) can help you go into the week with a plan and start you off on a productive note. Your to-do list doesn’t need to be exhaustive, unless you’d like to map out more of your week in detail—your choice.
Putting to-dos to paper can help alleviate some of the stress by getting them off of your mind and into words; this acknowledgment is really you taking a small, actionable step. Seeing your tasks on paper can also help you get organized and put proper thought into how to check items off in an efficient way. I ask myself questions like, which of these tasks is the easiest and can be done over coffee first thing in the morning? What task will require the most time? I also notice that, when I see my Monday to-do list spelled out in front of me, it’s often not as overwhelming as I’ve hyped it up to be in my head.
I try to remember to write my to-do list Sunday nights shortly before I go to bed in an effort to declutter my mind right before trying to fall asleep. It’s on paper, you’re not going to forget it, and you have permission to stop thinking about it.
3. Plan a semi-productive Sunday morning.
There’s this notion that Sundays are meant to be lazy, and many people turn off their alarms and sleep in. When you do this, you may actually set yourself up for a harder time falling asleep when your normal bedtime approaches.
I prefer to keep Sunday a bit more structured by waking up at a time that’s a bit closer to my normal wake time during the workweek. (By the way, maintaining as close to a consistent wake time as possible is actually what sleep experts recommend anyway.)
Then I typically schedule a morning activity on Sundays, like a workout or going to church, to force myself out of bed, which makes the routine of waking up early on Monday much easier. Also, get in bed at an appropriate time to ensure a good night’s rest (but you know this!).
4. Get off your computer and smartphone, seriously.
Believe me, I understand the urge to check email to wrap your head around what you’re in for on Monday. But if the act of checking work emails stresses you out, set boundaries on how often you check. For instance, maybe you allow yourself to check your email for 10 to 15 minutes after breakfast on Sunday to avoid any surprises at the beginning of the week, but that’s the only “email window” you allow yourself for the day.
I’m a Psychiatrist, and Even I Get the Sunday Scaries-This Is How I Deal was originally published at http://onself.co/eiaicB9