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Top Home Ab Workout to Get that 6-pack Abs in just a week!

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The home ab workout is the exercise of many individuals who want to get that six-pack ab. Yes, believe it or not, you can achieve the six-packs ab by doing the home ab workout. One of the many places to carve up the core can be made possible at home.

The home ab workout does not only focus on your core, but it can also aggravate other muscles to increase mass. The exercise does not only affect certain areas with fats. But the home ab workout will focus on your core muscles. Other muscle groups that will be affected by it are just bonuses.

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One thing I learned about the home ab workout is to workout more with proper eating. HIIT, for example, is a good workout if I want to get rid of my body fats and build muscles at the same time. With this, I would lose weight. But, it is not simple actually with all the temptations and occasions. Also, core muscle workout is another challenge, but this is what my body needs. 

In my case, I strengthened my muscles so it will be strong enough for more ab workouts. There are different types of at-home exercises, but it has a single goal only. That is to strengthen our core muscles from all angles and focus on function rather than flexion. It will lower the risk of a back injury.

A warmup is needed to begin with the workout. The warmup is a prerequisite for each activity. A five-minute exercise will strengthen your training and give you a good start. My warmup before the home ab workout is pulling my navel toward my spine. It will look like I am bracing myself. As simple as that, it will activate my muscles for the workout.

Essential Home Ab Workout

The Powerhouse

Workout at home is significant because it will improve good posture while being stuck at home. Unlike hitting the gym, when you are doing training like a powerhouse at home, you will only have limited time and space.

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To achieve the results of the powerhouse ab workout, you have to perform 20 repetitions of renegade rows using a dumbbell. Repetitions should be on each side using each arm to do a dumbbell overhead press with a twist.

Then you can do the split squats for each side for 8 repetitions. While the walking lunges in a dumbbell suitcase routine should be made in 30 repetitions.

Speaking of the dumbbell, you can perform the dumbbell lateral raise with single-leg squats on each side. Just make 8 repetitions should do the trick to work on your leg while your hands have weight lifting.

The No-Crunch Workout

Yes, it is possible to do a home ab workout without the crunch. Even no-crunch, your entire core will be burning way more than your abs. So THREE rounds of the following will do it.

Perform 20 repetitions of bicycle crunches with your dumbbell overhead. Make sure you will hold the weight just off the ground but do not touch it.

Top-Home-Ab-Workout-to-Get-that-6-pack-004Then, you can also do some pushups. It will work as the home ab workout. 10 counts will be enough for each routine.

Side plank is another option that I am doing. A minute of it can change a lot. You can do it with dumbbell flyes. Just hold a dumbbell on each side. Series of plank can be done in many positions. Forearm plank, right and left lifting, right arm and left arm back to hip, and forearm plank, among others. 

The Cardio for Core

If you need a high-energy workout? Then this home ab workout is what you need. Three rounds of the following circuit will keep your blood pumping. High energy workout like lunges, climber, and burpees are some of my favorites to increase muscles at my core—the routine consist of 20 skater lunges, mountain climbers, and burpees.

The Standing Core Muscles Workout

One of the home ab workouts that can make a big difference is the standing ab workout. It is a core workout that can be easily performed. For the standing ab workout, you can do it at home with three rounds of each circuit.

Jcswr3ghThe first routine you can perform is dumbbell chops. 20 repetitions of this, and you can follow up with a plank. A plank with knee-in can be done on both sides. But hold the position for 5 breaths before switching the other side.

Then you can do lunges. Forward lunges are a circuit that you can perform for the standing ab workout.

The squats are another option. Using a dumbbell, you can do a lateral raise at home. Complete the 8 single-leg squats on each side. Also, with the dumbbells, you can perform the overhead press. 12 repetitions will work effectively. Make sure that both hands are holding a dumbbell. Then swing it like a kettlebell. It is a bonus workout.

Bodyweight Abs Workout

The home ab workout can be done without equipment. Three rounds of this circuit will give you a satisfying result. Some home ab workout that no equipment needed can be done by doing butterfly kicks, crunches, Russian twists, elbow-to-knee crunches, butterfly sit-ups, and side to side knee drops.

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Resistant Workout

Some of the home ab workouts make your body to be flexible, especially when moving forward. So resistant training is essential for your core muscles to develop. Exercises like superman, dumbbell pullovers, and forearm planks will improve your resistance. 20 repetitions for each, and you will gain more resistance.

The side planks can also give you more strength to resist. 2o leg pendulums on each side with reverse crunches will do the trick. For the reverse crunches, make sure your face down and your hands are behind the head while raising your chest off the ground.

The Deep Ab Muscles Workout

9de4gfw3fThis ab workout has only a single objective, and that is to deepen the ab muscles workout. The three rounds of the supine reverse crunches with an overhead dumbbell can hold the weight. Raise your legs to do a reverse crunch. 

Other workouts that you can perform are the bicycle crunches and inchworms. These workouts can deepen your core muscles. For the bicycle, it will allow your legs to full extent while the inchworms will help you hold your plank position briefly.

You can add the knee-to-shoulder knee-to-ins and knee-to-opposite shoulder knee-ins to create more ab muscles.

The Circuit for Core Muscles

At home, you can perform circuit exercises. With three to five rounds, you can also add a dumbbell pullover and bicycle. Make sure your legs are extended. It will allow you to perform the forearm plank correctly. In this workout, you have to do a 20 side-to-side hip dips. This ab home workout will build more core muscles.

The Rotational Power Workout

How about twisting for your home ab workout? Twisting is an advanced technique but will surely give you how to control a twist. After a warmup, do 2 rounds of the following circuit. 

REgfewfdaqPerform lunges while holding dumbbells on each side. Then twists both slowly and bring the weight across the front knee carefully.

You can also perform pushups with your straight-arm side plank. Do this routine for 10 repetitions. Then continue with the side plank. This routine can be done in 15 repetitions of forearms on each side.

Another workout you can have is the dumbbell chops. On each side, you can perform 20 repetitions. For more difficulty on this one, create a side to side staggered feet to bring the weight back up. Make sure you are in a 180-degree position before chopping again. 10 repetitions will enough to develop core muscles.

Sharing My Thoughts

Finally, the home ab workout is a good thing, so developing ab muscles will be easy to be done and achieve. In my case, I have done this many times, and I think it has been significant. Of course, diet and exercises are the pair to achieve the 6-pack ab.

Plogging is the new Jogging! Try it and enjoy new way of burning calories!

Plogging is the new Jogging! Try it and enjoy new way of burning calories!

Plogging is the most refreshing new workout that influences social media geeks. It is one of a kind entertaining exercise that will keep you in shape and, at the same time, helps the environment to be clean. But how did plogging started?

Plogging, also known as “plocka upp,” started from Sweden. The term “plocka upp” meaning is to pick up garbage along the streets. And while doing this, you are jogging. 

So plogging is a combination of jogging and picking up garbage along the way. It is as simple as that, and the great thing about it is you do not need to worry about set practice or set some limitations.

But when you do it, you will still need some requirements like what will be the phasing, what are the tools required, the duration and where is the best place to do it.

Picking up garbage is a good deed that any of us should do and practice. Properly disposing of the litter is our main concern in plogging. People who do it are called ploggers.

Ploggers are those who go jogging and, at the same time, pick up garbage on the streets. How they do that?

How to Do Plogging

The most effective way of plogging is bending forward while picking up garbage then continue jogging afterwards. It is an excellent workout for your core muscles, legs, and back muscles. It will keep your heart rate pumping. You will observe that plogging is beneficial to your health and the environment. So this exercise pays off you and the environment.

How can you tell if it is effective?

Compared to regular jogging, plogging can double the calories burned. According to the study, it can burn an average of 288 calories, while regular jogging can do 235 calories. Also, you are doing exercise for your core muscles and developing your arm strength while picking the garbage.

The Start of Plogging

As you are starting to be amazed at plogging, you want to know when did it begin. Aside it began in Sweden; this exercise is founded by Erik Ahloström and inspired by the Stockholm-based group Plogga. The group had a mission to motivate their runners to be an environmentalist without compromising their workout. It is a philosophy of the Swedish lifestyle called lagom. It is a way of making the earth a better place while taking a random act of kindness. It is where the idea of plogging came from. 

Things You Need to Know Before Doing It

Trying it as your new exercise, you will need to be prepared. Well, you already know the things you need for jogging. But for plogging, you will need some items to get ready. 

For beginners, you will need to be prepared by wearing rubber gloves while you’re plogging. Why rubber gloves? We recommend wearing gloves so it will be safe and secure for you to handle trash easier. 

You should also have separate bags for recycled or thrown garbage, depending on your garbage segregation. Imagine as ploggers; if we can do this daily, we can reduce the trash around us, especially those thrown away to the ocean.

Step-By-Step on How to be a Ploggers

Being a certified ploggers, you do not need training or experience to be one. Plogging is a friendly exercise, and you will enjoy doing it.

1. Equipped yourself with plogging tools. 

Make yourself well protected when doing plogging. Wearing gloves is advisable, and you need to have a trash picker. Also, you should bring a reusable bag and a small one or a size that you can carry around easily. Bringing a larger container will prevent you from jogging and moving freely.

2. Plan your route.

Plogging is an exercise, so you should plan the time and place you will do it. Your route is important when plogging. Pick the streets that you know you can do a lot of plogging. Seeing your surroundings to be cleaned and de-clutter by you will be a nice feeling.

3. Encourage your neighbors and friends.

It is pleasant and more enjoyable if you are doing plogging with your family and friends. Spreading the news of plogging to your family and friends can be accessible using social media like Facebook, Instagram and Tweeter. Make it a challenge to your friends, and you will help cleaning your environment instantly.

Plogging is the coolest new workout that influence social media geeksWhat can we say?

There are lots of exercises that you can do, especially when you want it to be more enjoyable. Indeed, plogging will be your top choice. Seeing the transformation of your surroundings from dirty to clean one is an achievement that you can have each day you jog.

Aside from burning calories, you also help your environment to be clean, and everyone can enjoy it. To encourage your friends, you can take pictures of the place you want to de-clutter. Photographs of before and after can motivate your friends and family, and more people is a plus if you’re going to spread the news of plogging. 

Doing plogging exercises can be beneficial to your body, mind and environment. Burning calories and making your environment safe and clean for everyone is unconditional kindness.

Strong Core Workout to a Healthier Lower Back Muscles

Strong Core Workout to a Healthier Lower Back Muscles

A strong core workout focuses on your midsection muscles. But surprisingly, it connects with your lower back health and hips as well. Strengthening the core muscles is the fundamental of the stronger function of the body.

A strong core workout should be engaging with other parts of your body. There are different kinds of exercises to train your core to be stronger. It also helps to promote more efficient workouts overall.

Why workout for your core?

Why workout for your core?

Well, when you have a stronger core, that means you have a stronger back. Some of the health benefits of stronger core workout is getting rid of the back pain. It also helps the muscles and joints of the lower body to improve reflexes. 

Some of these workouts are easy to perform, and you do not need to hit the gym or get a gym instructor to assist you. You can learn these workouts just by watching online videos and capturing some of our tips and essential reminders before doing each exercise.

Influential Strong Core Workout

Performing the right rhythm and timing will give you the achievement you want from a workout, especially when it involves your core. Toned and well-built abs are one of the assets that most women and men always dream to have.

So if you want to have the same body shape, you should be working for it. No one attains a perfect body shape instantly; perfect body shapes do not happen without a sweat. An intense core workout comes from real hard work and exercises.

Here are some of the strong core workout we suggest you start doing and practicing.

Plank to Reach

Plank to Reach

Your starting position is placing your forearms on the floor while facing down. Also, your elbows should be under your shoulders in a stacking position. Then extend your legs behind you while squeezing your glutes and thighs. The pressure is in this part of your body. Next, pull your belly button towards your spine, and your right hand is reaching out to the floor. You can repeat this on the other side.

Going your Arch Upwards

Your starting position is lying, your face downwards, and your arms are extended over your head. Then lift your arms and legs, putting the pressure on your glutes and lower back. As finishing moves, you should hold this position for 2 seconds and lower your arms and legs to start another set. Repeat this until you feel the muscles in your core and back pain subsides.

Twist it like Russian

What is it to look like a twisting Russian? This term practically means of twisting your waist while sitting on glutes. Then your knees are bent out with both hands in your knees. While doing this, you should be holding a dumbbell. In this position, you will need to rotate your torso side to side. Make sure you move the dumbbell hip to hip.

Flutter Kicks

Flutter Kicks

This movement is useful if you want to train your legs to be stronger and your hips as well. 

Your starting position is lying on your back, placing your hands under your glutes. Then lift your head slowly off the floor, staring at your belly button. Next is take your legs off the floor. Keep your lower back pressed into the floor and flutter your legs. It will complete your flutter kicks movement.

Hip Bridges

This movement focus on your hips. Lying on your back while your knees are bent. Make sure your feet are flat on the floor and your arms at your sides, palms facing down. Then press your hips up and put pressure on your glutes. To repeat another set, lower your hips and start the routine.

Why these workouts?

The benefits that these workouts can give us is because it keeps our body physically fit. Each exercise has unique characteristics, and advantages and those will be the next things you will read. 

Hollowman

For instance, doing this workout will give you a real pump of blood. It is an isometric exercise that requires no movement. To make sure, keep your shoulders down and away from your ears. Your back should be glued to the mat. Vigorous core workout like hollowman is essential if you want to train stronger hips and abs.

Pull

This workout targets the lower back, aside from the midsection muscles of the body. If you are experiencing pain in your low back, it should be gone after you perform this workout. At first, this exercise is challenging to implement. If you are a beginner, you can do the workout without pulling. Just make sure you raise your arms and legs off of the ground.

Sit-Ups lower

Sit-ups in letter V position is one of the intense core workouts that you can perform. This routine needs practice, though. But if you master it, you will enjoy the result. In the sitting position, make sure that you will also stay your shoulders down and away from your ears. You should not move it no matter how hard the routine gets.

Planking with your Knee Crosses

Planking with your Knee Crosses

It is another twist of doing plank positions. In this one, you will need your knees to be crossed while exhaling and blowing all the air out of your lungs. Then pull the knee towards the opposite elbow. If you pick the right knee, then it should go towards the left elbow, and vice versa. This routine has been developed because it will make a simple planking position intense.

Planking with Shoulder Taps

Another variation of planking is this position with shoulder taps. This intense core workout also challenges the balance of your body. When performing this workout, the only movement you will permit to do is tapping your shoulders. There are no unnecessary movements if you want to achieve the benefits of planking with shoulder taps.

Leg Raises

If you are raising your legs, it should not hurt your back, especially the lower portion

If you are raising your legs, it should not hurt your back, especially the lower portion. Then place your hands underneath to support your low back and do not drop your legs down very low. Remember, each of these exercises is meant to work for your core. So make sure that every movement has no pain.

Our Insights

Indeed, a strong core workout is crucial if you are doing it right. Make sure that your gym instructor guides you if you are choosing to perform the complicated routines. If you are just new with doing a workout, you will need to start from the easy exercise for beginners. Then the progress will continue if you are getting familiarize little by little.

Core Workout Tutorial – Your Basic and Advance Preparations

Core-Workout-Tutorial

Core workout tutorial gives you a valuable asset to have like balance and better posture. How hard can this be? Well, we have here core workout tutorials for beginners. But if you have the urge to level it up after doing well in basics, there you have it.

Core workout tutorial is essential to build and maintain muscles. There are different routines on how to do a core workout tutorial. And each set of method depends on how what level of familiarity you have for that particular workout.

So why focus on our core? Our core is made up of muscles that play an essential role in our primary activities. Also, it has a significant function when doing exercises.

For Beginners

We have here some of the basic core workout tutorials for you, especially when you are beginners. If you are starting, you will need the following core workout tutorial.

How to do knee fold tuck?

  1. Sit tall while your hands on the floor.
  2. You bent your knees while squeezing a ball between your knees.
  3. Then lift your knees until parallel to the floor while extending your arms.
  4. While your knees lifted, pull them toward your shoulders. Keep your body still while doing this position.
  5. Bring your knees back to starting position.
  6. You can repeat this up to 20 times.

How to do climbing rope workout?

  1. Your first position is sitting while your legs are extended.
  2. Make sure your feet are turned out in a V position and toes are in the pointed direction.
  3. Then contract your core muscles and make a roll so your spine will be in a C-curve shape.
  4. While doing this, lift your arms and move them as if you were climbing a rope.
  5. Then slightly twist each reach.
  6. Complete this workout with 20 reaches with each arm.

How to do side balance crunch?

  1. Begin with the left knee and left a hand on the floor.
  2. Put your right arm straight upward and your right leg, so your body forms a straight line.
  3. Then pull your right knee towards your torso and right elbow toward knees.
  4. Afterwards, straighten arm and leg.
  5. Repeat for 10 times. Then you can switch sides.

How to do circle plank?

  1. Make a plank position with your abs tight.
  2. Pull your right knee in and circle it clockwise and counterclockwise.
  3. While doing this, make sure your body is stationary.
  4. Do this for 5 repetitions and switch legs.

How to do sliding pike?

  1. Sliding spike begins in a plank position.
  2. Your hands under shoulders and put a towel under your feet.
  3. Make sure your legs are straight, your hips are raise.
  4. Draw your legs toward your hands to form a pike position.
  5. Your feet should slide easily while in this position.
  6. Give a few seconds holding this position then return to your starting position.
  7. Do this for 10 repetitions.

How to do oblique reach?

  1. Sit while your knees bent and feet on the floor.
  2. Slowly straighten your right leg and make a roll so your spine can form into C-curve.
  3. Then place your left hand behind head and extend the right arm.
  4. Make a twist to your body to the left side while rolling a bit more.
  5. Then stand up and repeat for about five times.
  6. Afterwards, you can switch sides.

For Advance Core Workout Tutorial

After you have learned the core workout tutorial for beginners, you can start doing advance training. These routines involve more muscles and restrain to target your inner core.

Perform the panther shoulder tap.

  1. Keep your back flat and your butt down like a plank position.
  2. Lift your knees and off the floor about 3 inches.
  3. Make sure your head is few inches above the floor to keep your neck in a comfortable position.
  4. Then tap your right hand to your left shoulder, while your left hand to your right shoulder.
  5. Using your core strength, keep your hips as still as you can.
  6. Repeat this on the alternating sides.

Perform the butterfly sit-up.

  1. Make your knees bent out to sides, able to reach your arms overhead.
  2. Roll your body using your core until you are sitting upright.
  3. Then reach forward to touch your toes.
  4. Slowly, lower back down to starting position.
  5. So you can continue to your next repetition.

Perform the C-curve for your back.

  1. While sitting with your knees bent and feet flat on the floor, hold to your leg above the knee.
  2. Begin to lower your torso back while rounding your spine.
  3. Then, make a stop and hold to keep your entire core while your quads are engaged.
  4. For an additional challenge, let your legs move while holding your arms out in front of you. In this way, you can add some movement to your core workout tutorial.

Perform the hip dip.

  1. Start in a plank position where your forearms are on the floor and your elbows directly underneath the shoulders.
  2. Let your hands face forward so that your arms are parallel and your legs extended behind you.
  3. Then start rotating your hips to the left side and tap the floor. Do the same on the right side.
  4. Repeat this for alternate sides.

Perform the tabletop leg press.

  1. It is lying on your back while raising your legs in a tabletop position, with 90 degrees. It is your starting position.
  2. Make your abs contract and lower your back into the ground.
  3. Do some crunch up just a few inches and place your hands on the front of your quads.
  4. Move your quads into your hands while pressing them away at the same time.
  5. In this way, you should not let any visible movement in your body. Just feel the tension in your core.

What can we say?

If you are wondering what the best core workout tutorial that you need is then, we suggest that you need to start with the basics. Good exercise depends on what muscles you want to put pressure and work it out.

If you have back issues, you will need to do exercises that are good for abdomen and working on your core. Also, you will need to put your legs down to make some bridges for your back.

Being satisfied with the results you will get after a few days of core workout tutorial, your self-confidence will help you to perform better in your daily activity.

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