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Body Shape Workout at Home: Effective Exercises for Fat Loss!

Body-Shape-Workout-at-Home-Effective-01

The body shape workout at home will blow away your mind if you are wondering how to get to the gym now that a pandemic crisis is ongoing. Exercises at home can allow you to stay in shape and maintain to be physically fit. Yes, it is possible to have your body shape workout at home.

The body shape workout at home can give you a daily sweat like you used to have when kicking the gym. Now you will be asking what the exercises you can do for shaping your body are. 

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There are many workouts for body shape, and you can do it. I suggest you should start with basic since it is the beginning of your daily routine exercises. 

As for me, my first try of the body shape workout at home is not that easy. I faced difficulties perfecting the routines. But guess what, I overcame it after a while. My body got used to it, and with the daily routine, it changes my body shape. No more body fats and cellulitis are awkward while wearing shorts and mini skirts. 

The difficulties that I faced for the first few weeks are mostly about the time and familiarity of the movements. So I looked into different methods on how to perform body shape workout without getting injured.

How to Do Effective Body Shape Workout

Now, before getting started, there are a few things that you need to prepare and consider.

First, you need to have enough space, such as your living room. Also, you need to see if you have some substitute for equipment for the workout you will be engaging in. 

Deadlift

Body-Shape-Workout-at-Home-Effective-05I know you are familiar with the deadlift terminology. For the body shape workout at home, you want to try the single-leg deadlift. This workout is best for the body as you will be working your back, especially the glutes, hamstring, and back muscles. Also, this exercise improved balance for women.

To perform:

  1. Your starting position is standing on your left foot while holding a pair of dumbbells.
  2. Then lift your right foot behind you while bending your knee. This position will make your right lower leg parallel to the floor. Make sure that you keep your core engaged and your chest up during the entire movement.
  3. Next is to bend forward at your hips while lowering your body slowly. Do not push yourself in this position. 
  4. After that, push your body back to your starting position. While doing this, use your glutes to push your hips forward. Repeat this workout for 10.

Plank

Aside from deadlift, you can perform a plank. This body shape workout targets your deep inner core muscles or the abs muscles. The side plant is a good exercise that will stabilize your spine and power your workouts.

To perform:

  1. Start this workout by lying on your left side with your knees straight.
  2. Then prop your upper body on your sides with your left elbow and forearm.
  3. While in this position, raise your hips until forming a straight line from your ankles to your shoulders. Be still in this position for 30 seconds. As you progress, you can add up between 45 to 60 seconds per side.
  4. Afterward, turn to your right side and repeat from the beginning. 

Push Up

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Do you want to burn more calories than performing a side plank? Well, doing a pushup workout can make your entire body move. The muscles are working to burn more calories and body fats. This exercise trains your body to function in a pattern that improves performance for the whole duration of body shape workout.

To perform:

  1. Your starting position is your hands and feet on the floor. The distance should be more extensive than your shoulders but in line. The feet are close together.
  2. Then keep your hips lifted, and your core braced the entire time. While in this position, lower your body until your chest nearly touches the floor. 
  3. After that, push yourself back to the starting position. Fifteen repetitions can make the perfect push up workout for you.

High-Intensity Interval Training

This workout will need more of your power and strength. High-Intensity Interval Training or HIIT is one of my favorite exercises. For women, there are different levels, and this time we should start for beginners. So you would ask why HIIT? This workout will only need a shorter amount of time or a slow endurance exercise. But performing HIIT should only be twice a week or alternate with your other choice of body shape workout.

In HIIT, you will need cardio equipment like jumping rope, treadmill, bike, etc. Then for the duration, you can perform 3 minutes, but it will give you only half of the maximum effect. Other options are like 20 seconds for a 75% max effect and 10 seconds for the 100% max effort. You can repeat it ten times.

Step-Ups

sfO4NGl5Rmh5weqgsdStep up targets the muscles of your glutes and hamstrings. It creates more muscular legs and a tighter booty, which makes this workout one of the best exercises. The body shape workout performing the step-up required an excellent knee resistance. 

To perform:

  1. Your starting position is standing in front of a bench. Then place your left foot firmly on the step.
  2. While in this position, keep your chest up and your core engaged the entire time. By pressing your left foot into the step, it will push your body up until your left leg is straight.
  3. Afterward, lower your body back down until the right foot touches the floor. Do ten repetitions per side. Make sure you will not lose the balance and avoid leaning too forward or backward.

Bridge

Body shape workout can be seen in your glutes and back muscles. Perfect leg workout for women helps to create sculpted butt. But, the bridge workout will improve this exercise.

To perform:

  1. Your starting position is lying on the floor, face up with the knees bent. Make sure your feet stay flat on the floor.
  2. Then raise your body to form a straight line from your shoulders to your knees.
  3. While in this position, lower your body to go back to the starting position. Do 20 repetitions for this.

How does it affect our bodies?

Performing the body shape workout it will give your body movements and a lot of cardio. Following the routines will help you lessen the tension and schedule the perfect body shape workout.

The cardio workout will help you lose fat faster than other exercises. It also helps build strength. When you do workout for your core and lower body, you are building power for your entire body.

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While doing the workout for your perfect body shape, make sure that your movements are focused on the target muscles. Also, you can perform other exercises alternately. It will prevent you from getting boring.

To work out your lower body, make sure you are performing lunges and high knees to get the best result. It will also train your body on how to achieve balance. 

For the core, the workouts for this muscle group do not require equipment. These kinds of exercises are the easiest to perform at home. Since no equipment is needed, you can perform variations of the workouts for the core. 

To increase flexibility, you can perform several yoga poses. Yoga calms our muscles and improves brain function. With this, it also benefits our digestive systems and boosts immunity.

Sharing My Thoughts

Each body shape workout has effects on our body. Regularly doing it increases muscle mass and helps our body lose body fats. An at-home workout is an excellent alternative to doing exercises in the gym. It is also more convenient for the reason that body shape workout at home will give you the perfect sweat.

Chest and Back Exercises are Essential for Perfect Workout.

Chest and Back Exercises that your Body Needs to have Perfect Workout

Chest and back exercises are important as other workouts. When you have a firm chest and back, it will allow you to do activities more efficiently. Swollen and stiff muscles can prevent you from doing the tasks or activities you want to do, so it’s essential to make your chest and back healthy.

Chest and back exercises can be performed either indoors or outdoors. You can choose the equipment and the duration you want. Make sure that you will be doing the chest and back exercises accordingly so you will not get injured.

To do the chest and back exercises safely, you can have the following workout. These exercises are being performed by many, and the results that they attain from it have been the most significant contribution to unlock the body goals they wanted. 

For beginners, the following workout can be painful, but over time, your body will get used to it. However, see to it that you are performing the chest and back exercises properly. No one wants to get injured on your workout, so safety is still the priority.

For instance, make sure that all equipment like mats and dumbbells are well prepared. Allot 10 to 15 minutes exercise for your chest and back and choose at least three chest and back activities that you will perform alternately. You must also need to repeat the actions for a maximum of three times.

Choose the Best Chest and Back Exercises

Chest Press

Chest press can be your top choice. So how will you do it? 

Simple step:

  1. Your back should be lying on the floor while your knees are bent. Also, your feet are on the floor.
  2. Pick the dumbbells with your two hands, one each side, then extend your arms upwards. Make sure your palms are facing toward your feet.
  3. Then bend your arms slowly while lowering to your side. They should be parallel with your shoulders until your elbows are touching the ground.
  4. After that, reverse the movement slowly to go back to your original position. Do not forget to repeat this three times or as many as you can do.

Chest Fly

The chest fly is another movement for your chest and back exercises. Correctly doing it will improve your chest and back muscles.

Simple Step:

  1. Get your back lying on the floor while bending your knees and make sure that your feet are flat on the ground.
  2. Grab the dumbbells, one in each hand and extend your arms upward. See to it that your palms are facing forward to each other.
  3. Then keep your elbows bend slightly with your arms in a lower position to the sides of your body. Make sure to it that it will be parallel to your shoulders, and your hands are about six inches off the ground.
  4. Reverse the movement and return to start. It will complete a one set, and you can repeat this three times or as many as possible as you can.

Table Top Chest Press

Table Top Chest Press

Simple step:

The tabletop chest press is a more advanced movement of chest press. The primary adjustment that you will need to do is in your legs. Perform all the steps for chest press, but make sure that your legs form is in a 90-degree angle. Repeat three times or as many as possible as you can.

Wide Pushup

For your chest and back exercises, a full pushup is another movement that you can perform. Like an ordinary pushup, it focuses on your chest and back muscles.

Simple step:

  1. In a plank position, your hands should be placed slightly more extensive than usual. It should be shoulder-width and slightly apart from each other. Make sure that your body should form a straight line from head to your heel.
  2. You will notice that your core muscles are tight. So you have to hold this position.
  3. Then bend your elbows to your lower body toward the floor.
  4. After that, press your back to start. It is your first rep. Make sure to have many reps in 50 seconds.

Standing Press

Another chest and back exercises are standing press. This movement can indeed make a difference to your chest and back muscles.

Simple step:

  1. Your starting position is standing up straight while your feet are shoulder-width apart.
  2. Then your elbows should bend in 90-degree angles while your arms are out to your sides. 
  3. Keep this position and start to squeeze your arms together until it reaches your face. 
  4. Slowly release your arms and reverse the movement up to your starting position. It is your first rep. You can complete as many reps as possible in 50 seconds.

Plank with Rotation

Plank with Rotation

Plank with rotation is a modified plank position for your chest and back exercises. How to do this?

Simple step:

  1. In a high plank position, extend your legs and hands under your shoulders.
  2. Then, lower your right shoulder and place your elbow and forearm on the ground.
  3. Afterwards, rotate your body from left and go to side plank position. Your legs should be stacked on top of each other.
  4. Then extend your left arm upward. From this position, rotate your body from back to the center.
  5. Press your left hand to the ground and then turn right to get in a high plank position. Finishing this movement will serve as your first rep. You can do as many reps as possible. You can switch to other sides.

Plank with Leg Raise

Another movement you can do when in the plank position is raising your legs. While doing this movement, you are making your chest and back muscles strong. So who to do it?

Simple step:

  1. In a plant position wherein your elbows are under your shoulders and hands on the floor, you should lift one of your legs upward. 
  2. Make sure that it is aligned with your hips. Your butt and hips are stable when you do this. 
  3. After lifting your one leg, put it down and repeat the starting position with your other leg.

Superman

Like the way you see the superhero superman, you will have to do this movement the same with it. 

Simple step:

  1. Your starting position is lying on your stomach and extend your arms in front of you. 
  2. Your legs should be extended behind you as well.
  3. Make sure your palms are facing down while extending it.
  4. Then lift your legs and arms at the same time.
  5. Hold this position and release it. After you do this, it will be your first rep. You should complete this within 50 seconds and rest for 10 seconds.

Reverse Snow Angel

Reverse Snow Angel

Another movement which can help your chest and back muscles. This exercise will give your body a workout that will strengthen your front and back. 

Simple step:

  1. Your starting position is like superman’s workout.
  2. Only, you will have to lift your chest off the mat and move your arms in a circular motion.
  3. The movement should be at your side and next to your body.
  4. After that, you can reverse the movement to be back in your starting position. It is your first rep. Repeat as many times as possible.

Our Insights

Chest and back exercises should be given priority during the workout session. It should be included because most of the movement you do involves lifting and holding equipment. In daily activities, you are using your hands most of the time, so you should keep your grip stronger.

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.

Cardio Exercises at Home – Your Solution to Lose Some Extra Pounds!

Cardio-Exercises-at-Home-Your-Solution

Cardio exercises at home are the easiest and most accessible way for your daily dose of use. For busy individuals and professionals, doing cardio at home is one way to burn those calories away. And we have what it takes for you to experience cardio exercises at home.

Cardio exercises at homeCardio exercises at home, however, need the discipline to make it right. Making the proper routine daily will give you a full-body workout in no time. Also, you can burn some more calories than an ordinary workout at the gym. While at home, you will have no excuse to work on your metabolism. Instead, you will begin to consider cardio exercises at home as one of your daily routines.

You will be asking now, what are the kinds of cardio exercises you can do at home. Well, we have here are some of the basic cardio exercises at home that you can consider doing. You don’t need to have all these for your routine at once. But you can make plan exercises to schedule your workout.

But when time is limited, and you only have less than 30 minutes, you still have a choice to do cardio exercises at home. How does it work?

Cardio exercises less than 20 minutes can be performed, believe it or not. All you have to do is follow the following simple steps.

  1. Warm-up using some movements four times
  2. Afterwards, do some primary circuits where you can give one minute, without resting in between of your moves.
  3. Then you can rest for one minute before repeating the primary circuit twice or until you reach your limit.
  4. You can finish each routine with a cool down like yoga.

Now you are wondering what you should do before your cardio exercises?

Do some warm-ups.

In any exercise, warm-ups are essential. It will prepare your body for the intensive tasks you will perform. There are different kinds of warm-ups that you will find listed here.

The Reverse Lunges

The reverse lunges warm-ups can be done in simple steps.

  1. Your starting position is taking a big step back with your left foot while bending both knees to lower into a lunge position.
  2. While doing this, make sure your right knee is above the ankle but does not go too far beyond your toes.
  3. Then return to the standing position by putting your right big toe in front.
  4. You can repeat this warm-up for 10 times while your chest up the whole time.

 Squats with Arms Overhead

The warm-up in a squat position with your arms overhead can make your body well prepared before your workout for the day. How will you achieve it?

  1. You can start by standing with your feet in a hip-width apart, and your arms are up. Palms are facing each other.
  2. Then bend both knees and shift your hips back like you are sitting in a chair.
  3. Move your shoulder blades down and back.
  4. Afterwards, you can return to your starting position. You can do 10 repetitions.

Plank using Shoulder Touches

Who would have thought that by doing plank positions, you are doing a proper warm-up for your body? In this warm-up, the approach will use planking.

  1. To begin, you will need to make a straight-arm plank position with hands under your shoulders directly. Make sure you form a straight line from neck to feet.
  2. Then touch right hand to left shoulder without moving your hips.
  3. Afterwards, bring your hand back underneath the shoulder while touching your right shoulder with your left hand.
  4. Repeat this 10 times on both sides.

Move to Main Set

After doing some warm-ups, you are now ready for your main set. It is what we call the highlight of your cardio exercises at home. Warm-up, though it starts the heart pumping and your muscles stretched, is not enough to burn calories and make your metabolism faster.

To make this possible, you will need to do some main sets to start your weight loss plan.

Mountain Climbers

Mountain climbers’ main set is a cardio workout that moves your entire body. By following the below steps on how to perform mountain climbers, you will burn the target amount of calories you should do.

  1. For this main set, the starting position is making a plank position while your arms are in straight form with your hands directly below your shoulders. Make sure your body forms a straight line from the neck to your ankles.
  2. Then, you should lift your right foot and put your right knee into the center of your body. While in this position, switch legs from the left knee to the center of your body.
  3. Just make sure that your hips are on the level of your shoulders above your wrists.
  4. You can do this main set for a minute.

Burpees

So how burpees work if you will do it just at home? Well, it is not as complicated as you will imagine.

  1. Your starting position, you are standing with your feet apart in hip-width while bending your both knees, swinging your arms back and high as you can.
  2. Then, put it down softly and bend your knees as fast as you can.
  3. Place your hands on the floor in front of you and jump your feet to get back in your plank position
  4. Now, you can lower your chest in a position to perform a pushup and jump both feet back in and stand.
  5. Then, jump up immediately to repeat as many as possible for a minute.

Squat Jumps

Squatting and jumping at the same time is one of the cardio exercises that will help you burn more calories. So, you can start doing it with these steps.

  1. To begin, you can stand and make your feet apart in hip-width.
  2. Then push your hips back and bend your knees lower just like you are going to leap.
  3. After jumping, you should land carefully to go into a position of squatting down and ready to jump again. If you want to jump higher, you can use your arms.
  4. Do this for a minute.

Skier Jumps

If you want to do some jumping with good speed, then you should try doing a skier jumps. How will you do it?

  1. Your starting position is standing tall, feet, ankles and knees glued together.
  2. Then you can start jumping from side to side with more speed. Make sure your chest is lifted and your landing will be smooth.
  3. You can repeat as many as jumps in one minute.

In this main set, you don’t need to worry about the height of your jump. But what you need to focus on this one is the speed. You will notice the more speed, the more calories you will burn.

After the main set, you will notice your heart is pumping, and you feel like you lose some weight. But before ending your routine exercises, you need to cool down your body.

Finish with a Cool Down

Finish with a Cool Down

Just like you are all set with from warm-up to the main set, you will need to have a cooldown. This part of the workout will make your body to relax after your cardio exercises at home. You can do the following to finish your workout.

Downward Dog

  1. Start this position with your hands and knees are directly below your shoulders and kneed below your hips. Make sure you spread your fingers wide and tuck your toes under.
  2. Then, start to inhale and lift your knees to press your hips up and toward the ceiling.
  3. Make your heels down to the floor. If you are not comfortable, you can try bending a little to your knees.
  4. After that, you can press your hands firmly into the mad while drawing your shoulder blades down. Make sure you will keep your head between the arms.
  5. Take 5 deep breaths to make you relax.

Cow and Cat

  1. Same starting position, your hands and knees with hands below your shoulders and hips directly.
  2. Then, start to inhale that will lengthen your spine while avoiding your elbows and hips to move. Your spine should move forward to make a right arch to your back.
  3. At the same time, lift your chin, chest and hips upwards to allow your stomach is sinking towards the floor.
  4. Round your spine upwards and release your head towards the floor. But you can do this if you have reached the full arch.
  5. Make this cool down for 5 breaths.

Warrior II

As the last cool-down exercise we have for you, you can start by simply following these steps.

  1. To begin, you will need to stand with your feet wider than your hip-width apart while left toes out and the other toes are slightly inward.
  2. Next, bend your left knee to lower your hips down. As you are in this position, your knees should be above your ankle.
  3. Then extend your arms straight from your shoulders and press outside of the left foot into the mat.
  4. Continue this to make your hips lower while retaining your spine to stay longer.
  5. This cooldown has the best results if you will take 5 deep breaths.

Our Insights for Cardio Exercises at Home

Cardio exercises at home

Indeed, the workout is crucial if you want to give up body fats and burn more calories. But if you have limited time, you can enjoy doing cardio exercises at home. It is an excellent way to manage your time, which includes sweating out after a long day or before your day starts.

If you are serious about getting a fabulous body, exercises will not do it alone. You will have to work with your diet as well. For instance, your diet should match what your body requires. Eating a balanced and well-planned diet will give off your cravings for sweets and carbs, which can add up to your weight.

So before hitting the gym, you may look into your schedules and your space at home. With it, you can assess if you can do simple sets of workout yet practical cardio exercises at home.

Abs Workouts to Get your Ab Muscles in Less than 10 Days

Abs-Workouts-to-Get-your-Ab-Muscles

Abs workouts are the exercises that most of us do for slimmer abdominal muscles. And if you want to focus on being fit and sexy, here are several abs workouts you can do.

Abs workouts have different routines. Each routine has a separate target muscle area. In the following types of abs workouts, you can select which you need for your ab muscles.

How will abs workouts work for you?

Since there are many sets of abs workouts, you can choose one or two, which will give you the best results.

Abdominal Hold

The abdominal hold is one of the ab workouts. It is the exercise wherein you will look like wonky. Wonky is a move while you are in an L-sit, a gymnastic move for your core and upper body.

To begin, you will need to sit on the edge of a sturdy chair or a step with four risers. Then place your hands on the side with your fingers pointing toward your knees. After that, tighten your abs and bring your toes between 2 – 4 inches off the floor. Lift your butt off the chair while doing this. Hold of this position for about 10 seconds. Finally, you can lower yourself down and repeat when necessary.

Side Crunch Abs Workout

The side crunch is one of the problematic workouts for your abs. This move will test your balance while teases your oblique muscles.

To begin, kneel on the floor while leaning over to your side. You can start either on the left or right side. Then place your one palm on the floor. In this position, you will need to keep your weight balanced and extend your one leg slowly, and your toes in pointing position. While doing this, make sure one of your hands is placed behind your head. The elbow should be pointing towards the ceiling.

Your next move is to lift your leg. Make sure your palm is facing forward while doing this. Then look out over your hand while moving your rib toward your hips. After that, you can go back to your starting position. You can repeat for about 6-8 times and two sets by switching sides.

Opposite Arm while Raising your Leg

These abs workouts are an adaptation from one of the moves in yoga. It is a workout for a warm-up for better balanced. When doing exercises, balance is essential.

For your starting position, align your knees under your hips. Place your wrists under your shoulders. Then, you can raise your one arm to your shoulder height, and one of your legs the same side as to your arm should be hip height. Hold this position for 2 seconds while reading forward to your fingers and back to your heels. You can improve this movement by touching the elbow of the opposite sides.

The Plank

Plank is the most straightforward move for your abs workouts. It is the exercise that will zip your abs.

To start, make a full push up position, your chest leaning the floor. Hold this position for 30 seconds. As you are in this position, you can feel the contraction of your abs muscles. And your legs are extended while your head aligned with your spine. In this position, you will have a minute to hold.

Squat then Twist

One of the abs workouts that will definitely play your game is doing squat thrust with a twist. At first, it seems complicated to perform, but keeping your form while doing the workout will have a significant impact on your core. Your muscles in the lower body can also benefit from these abs workouts.

To begin, make a squat position. While standing with your feet about your shoulder-width and height, extend your arms in front of you. Then bend your knees for 90 degrees and twist your upper body sideways. Make sure that your weight in heals are still compact and avoid your knees to move away from your toes while in bending position. You can perform two sets up to 10 repetitions on each side.

Climb It Up Abs Workout

The climb up workout is an easy exercise for your abs using a band resistance. This abs workouts are different from others because it involves complete body resistance.

Your starting position is lying on the floor, placing a resistance band, towel or long scarf around the ball and place in your foot. Then your knees are bent, and your foot is flexed. While the resistance band or scarf is around your waist, hold it with both hands and extend one leg.

Then stroll with your hands holding the scarf as you lift your head, but your shoulders remain on the floor. Hold this position in 2 seconds.

After this position, go back to your starting position. But make sure your head is in a neutral position, no tucking in or tilting back.

Ballerina Twist

One of the abs workouts is the ballet twist, which one of your sides is stretching to have a half crunch to work in a full range of motion. This workout will require another person, a friend or a trainer who will hold your feet so you will not make any unnecessary movements.

Your first position is sitting on the floor with your legs extended and pressing firmly together. Then have your back lean in 45 degrees from your hips. Make sure your abs are engaged while you bring both of your arms over your head like a ballerina.

Then twist your upper body to one side while your arm is on the mat. Make this movement slowly while your other arm is reaching over your head. Count slowly to 3 an keep your butt and heels on the floor.

This ballerina twist will make your abs to support muscles of your spine as you return to the center. Bring both arms overhead and continue to alternate sides.

Stretch your Leg

The single-leg stretch is one of the abs workouts classic routine. In this movement, you will know if your core muscles are engaged.

So how to start this classic movement? Your first position is lying back on the floor while your knees are bent. Then lift your head and shoulders while curling your chin toward your chest. Inhale as you move your one knee toward your chest, then place your one hand on your ankle and the opposite hand on your knee. You can lift your leg for about 45 degrees off the floor.

After finishing the routine, switch your legs and extend it while hugging your one leg to your chest. Then place your hand position to switch legs, as well as your hand holding the ankle and the knee.

 abs workoutYour Take Away

Indeed, abs workouts can help you in maintaining good shape ab muscles. From what we offered you for the ab workouts, you can choose the simple ab workout if you are a beginner. Then gradually, you can increase the intensity of your ab workouts and get promising results.

Looking for Simple Exercise? Try these Easy Pilates Pose for Best Result!

Looking-for-simple-exercise-Try-these-Pilates-Pose

Pilates pose to strengthen your core are the moves you should start to practice. The focus is on your midsection, and that is why we don’t need any equipment to do that.

Pilates pose is one of the best and easiest exercises that you can integrate with the rest of the activities. There are many moves of Pilates pose, and you will need to pick some of them to make a daily routine.

But what good does Pilates pose do to our body?

Like other workouts, Pilates pose has many benefits to our body. From strength to balance, this exercise gives our body the chance to be physically fit. So here are the details you want to know:

Shape up your abs muscles.

Pilates pose does not only shape your abs. It also gives strength to your core. When doing Pilates pose, it will hit your core muscles. It will affect your lower back, abdomen, hip and pelvic muscles. One good reason why you need to strengthen these parts of your body is because of the importance during the day to day activity.

And with the constant exercise of your back, hip and pelvic, you have less chance of getting back pain. With Pilates pose workouts, you will have significant improvement with your backside.

Full-Body Workout

You know that doing a full-body workout has many benefits. And with Pilates pose, though the focus is your core, you can develop a full-body workout. It ensures that no muscles have been developed extremely or lack of training. But to have a complete and regular routine, regardless of what kind of exercises, you can have a perfect lean body. Pilates pose is just a plus on this one.

But since it involves the whole body, it improves posture. If you know that you have poor posture forms, you will need to have this exercise. It can help the muscles developed.

Over time, Pilates pose will improve our good posture, which strengthens our muscles. Typically, we have a bad habit of slouching when we worked. It will also prevent some muscle pain in our back, neck and even headache.

Including excellent benefits of Pilates pose is the prevention of pressures on knees and joints. The movement during Pilates pose is slow and controlled, so you should not worry about impact during sports and exercises. Thus, a Pilates pose is an exercise for everyone. It does not matter how young or old you are, and your shape for the activities. The significance of this exercise is it can be a benefit to everyone.

Once you get used and your body has regular exercise, your body will improve its performance. Especially when it comes to sport, Pilates pose develops muscular symmetry and aligned to prevent injuries.

Different Movement for your Pilates Pose

Good posture using Pilates pose has a different set of routines and movements. Below are some of the Pilates pose that you can perform for your core strength.

Leg Circle

Your starting posture is lying with your face looking upwards. Then your arms by your sides, palms down. While in this situation, bend your left knee and place your left foot flat on the floor. Make sure that you will extend your one leg up, perpendicular to the floor.

Before returning to your starting position, circle your right leg out to the side and put down toward the ground your leg. You can make the circle as big as you can while keeping your lower back on the floor.

When you return to your starting position, you can repeat the leg circle with reversing. Then complete all repetitions on each leg.

100 Movements

Lying with face upwards, while lifting both legs toward the ceiling and lower to halfway angle is your starting position. Then curl your head up and reach your arms alongside your body while palms are facing down. While in this position, pump your arms up and down as you inhale for five seconds and exhale at the same time. You can repeat this exercise ten times to complete one set.

Stretching your Legs

What is your starting position in this one? Well, you have to lie while your face is upwards. Then bring your knees towards your chest and place your hands on your chins. You can start to curl your head up off the floor. Then you can extend your one leg alternate while keeping your lower back on the floor. It will maintain your core engaged throughout.

Criss-crossing your Body

Bring both knees towards your chest while lying and your face upward. Then place your hands on the back of your head, but keep your elbows wide. In this way, you can curl your head up. Your shoulder should be towards your right knee as you extend your left leg. Repeat on the other knee. You can continue performing the alternate sides.

Scissor Kick

This exercise involves the shape like a scissor justifying its name. To perform, you will need your one leg to extend upward while lying, face upward. The position should be perpendicular to the floor. Then bring your hands behind your right leg, while pulling it in towards your face. Start to curl your head up, lifting your one leg of the floor with few inches. To continue, switch your legs to complete sets of this Pilate pose.

Teaser

This movement will involve the flow of your hips. While lying facing upwards, bend your knees over your hips and lift your feet off the floor. Then make your legs extended as you reach your arms toward your feet. While doing this, lift your head and shoulders off the mat. It will create a V shape with your torso and legs. Hold this position and breathe for 5 seconds. Afterwards, roll onto your back while bending your knees again.

Pilate Pose in Plank Positions

While in plank positions, you can do different Pilate pose. For instance, you can perform a plank leg lift. In this position, you will need to in a high plank with your hands under your shoulders. Then lift your one leg alternate with the others as high as you can but not past your shoulder height. It will make your core, butt and quads engaged. If you want to know are you successfully doing it, your hips should not be rocking.

Another Pilate poses you can do while in plank position is the plank rock. This pose will start by positioning yourself in a high plank with your hands on shoulders. Then begin your body rocking forward for a couple of inches toward your hands and backward to your heels. Like the plank leg lift, your core, butt and quads are engaged the entire time.

As you will hear the slow-motion mountain climber Pilate poses, you will think that this is a high-intensity exercise. But it is still a simple one. You can start with a high plant and your hands under your shoulders. Then bring your one knee in toward your chest at a time. Keep your core, butt and quads engaged to keep your hips from rocking.

One of the Pilate poses that you can do for your plank position is making a side plank with your one hand under your shoulders. Make sure that your foot is in front of you. While doing this, dip your hips toward the ground then lift them. You can repeat this ten times before switching to the other side.

Your Take Away

Pilate pose exercise is suitable for those who are not into high-intensity training. But performing this exercise, though it involves simple routines, it does not mean that this is not beneficial to our health.

Pilate pose is one of the safest exercises of many who are preventing to have damage with their knees and joints.

No Gym Workout for Perfect Summer Body in 7 days

No-Gym-Workout-for-Perfect-Summer-Body

No gym workout for seven days? It can happen, and you will be amazed at how you can achieve this body without going to the gym. You will see the results within seven days without squeezing your schedule to workout.

No gym workout can make your life easier, especially when you need to juggle your schedules to make sure everything is being done on time. This kind of exercise is useful, and the results can be seen quickly.

The no gym workout can be crazy as it may sound, but many recommend this workout, especially for professionals. What you need is to know the time and chance to perform it. In this workout, you don’t need to go to the gym or use the workout equipment. All you have to do is to make sure your body has enough preparation to perform no gym workout.

Set your Own Time

In every workout, time is the most crucial factor in assuring the success of your exercises. If you have no time for a workout, you will need the no gym workout. But when you get time for your workout, discipline is the key to perfect the no gym workout.

For no gym workout, time depends on your daily fitness and energy. Practically, our body has a different level of energy each day. And that particular situation will dictate us what workout we will perform.

As you can feel, when doing exercises, it helps our heart to burn more calories, which increases our metabolism. And as the process goes, it will give our body strength and our muscles to work on its own.

Small Tools for your Workout

No gym workout small tools like resistance bands or stress balls can give you more advantages to achieve quicker results. If you are results-oriented, you may want to invest in these tools. You don’t have to worry about the space it will require in your suitcase or bag. Since it is small, it needs a small storage space only.

Your No Gym Workout Starter Pack

Quick Jumping Jack plus Pushup

The combination of jumping and pushup is one of the workouts that require no gym. This combined exercise is what we call burpees. Fitness instructors recommend burpees if you are into no gym workout. The only requirement you will need to have is time and space if you don’t want to be a nuisance to everyone. This workout provides our body to have a short but intense physical activity.

No Chairs at the Office

Sitting versus standing, what do you prefer? You will choose to sit in the office. But if you think about the health benefits of standing once in a while, you will think twice. Because standing in the office is considered as one of the workouts if you have no time to attend gym classes. Taking a break and standing at the side of your work station can make a big difference in your health.

Planking and Wall Sit

Aside from pushups and jumping, you can do planking and wall sit. How to do this? An expert trainer recommends that you can do 30 seconds wall sit and then half minute planking. The only precaution that you will need to remember and avoid injury is to maintain good form while performing this no gym workout.

Smaller Thighs

No gym workout exercises target our thighs, and this is one of the reasons why women are into this kind of workout. Since going to the gym takes time, many are considering the no gym workout. But the trick to get smaller thighs is to use resistance bands to squeeze.

Take Advantage of your Weight

Your weight is your ultimate workout equipment. With the no gym workout, you can decide to do a full-body workout to maximize the time you have. You will have phasing when you do a full-body exercise. You will need 45 seconds for the training then 15 seconds for recovery and transition. A minimum of three rounds and a maximum of ten rounds for each exercise can give you the results you have been waiting for.

Take Stair Once in a While

I know that taking stairs going up and down can be exhausted. But making it a part of your daily exercises will pump up your heart for sure. Many personal trainers and coaches advise taking stairs rather than using the elevator. Except for rushing into meetings, you can add some routines while using stairs. You can combine this by doing lunges and squats.

Do some Chores and Make it a Habit

There is no harm in doing household chores like cleaning, laundry and simple gardening. When you do cleaning, isn’t it evident that you are doing a full-body exercise? From sweeping, mopping and scrubbing the tub, your core is pulling your body, and it keeps on challenging your muscles. Washing dishes can be a simple chore, but you can do a no gym workout with it. While doing this, you can raise your calf or stand on your toes. Do this to your legs alternately.

Couch Potato Workout

When you want something to be done, but at the same time you want to rest, then all you have to do is take advantage of the occasion. While doing couch potato, you can do a little exercise. All you have to do is do exercises during commercial segments like squats, pushups, lunges and crunches. Taking a rest like couch potato can be more exciting and fun if you add some twist like making a no gym workout routine.

Make Use of your Towels

When you hold your towel, you can perform these three exercises – the overhead, biceps and triceps and ab blaster. These exercises can repeat 10 times. For instance, while holding your towel overhead, you will need to bend side to side. Then you can also try to work your biceps and triceps. And the ab blaster can also be done using a towel. All of these exercises can be performed while seating. Repeat ten times, and you will feel your heart is pumping.

Stuck in Traffic

When you are stuck in traffic, you want to have other things to think rather than the red lights you see ahead of your way. So while you are in the traffic for almost an hour, you can do some exercise. You can work on your biceps and triceps by getting some weights if you are wise enough to store some of your 3-pound weights. But you can also get some bottled of water or resistance bands if you have one. You can start curling your arms towards your shoulder. Of course, you cannot do this while moving in the traffic though in moderate, safety first.

Your Take Away for No Gym Workout

Indeed, no gym workout helps many of us, and unconsciously we are doing some of these exercises regularly. Most of the time, we choose a high-intensity workout, but we don’t look for a simple routine first. Our goals in this simple exercise are to train our body to be flexible and resistant. Also, empowering cardio is our primary objective here. So if we do these mentioned above consciously while doing our other daily activities, then we are good to go. So that, even in simple exercises like no gym workout can build endurance to our muscles and flexibility.

Ab Wheel Rollout – The Fastest Way to a Toned Tummy

Ab-Wheel-Rollout-The-Fastest-Way

Ab wheel rollout is a trick to build a rock-hard abs muscle. It is a tough move, and while you are doing it, you are pushing more energy as you do it. Like other exercises, the more effort and pressure to your muscles, the quicker and more impressive the results.

Ab wheel rollout gives more advantages, and the moves that you can do by using the wheel rollout are similar to crunches and bicycles. In this way, it will provide your entire abdominal region with the workout it needs.

Imagine doing the ab wheel rollout, and you can see the muscles in your torso as you lower and raise your chest. The closer you can get your chest to the floor, the harder your abs will have to work. It will keep your abs tensed.

Using the ab wheel workout will help you strengthen your core. This is what many people consider doing this workout because it is the most effective exercise for the core. Stabilized and toned tummy will surely give our body the support, good posture and maintain stability.

How it Works Effectively

Doing ab rollout workout, you will need a variety of equipment such as roller, dumbbells, barbell or a gym ball. The movement using any of this equipment is the same, and each provides the same effect. So, how can you perform an ab wheel workout?

Here is the step-by-step on how to do ab wheel rollout.

  1. Your starting position is to get down on your knees with the roller in front of you.
  2. Then lean forward slightly, so the roller is directly underneath your shoulders. You should not let your body buckle and sag.
  3. Make sure you engage with your core before pushing the roller forward as far as you can, while maintaining the perfect straight form of your back and glutes.
  4. Next, roll back to the starting position and brace your abs. Again, keep your back straight. And while rolling back, make sure your movement should be slow and controlled at all times.

You can do this stunt using other equipment like barbell or dumbbells. You will need adjustments with your hands, the same as your shoulder-width.

Different Moves for Ab Wheel Rollout

Knees up abs roll-out

  1. Instead of kneeling, your starting position is at your feet. It will increase the amount of weight to your abs rather than on your knees.
  2. Then slightly lean forward, so the roller is directly underneath your shoulders. You should not let your body to buckle and sag.
  3. Make sure you engage with your core before pushing the roller forward as far as you can while maintaining the perfect straight form of your back and glutes.
  4. Next, roll back to the starting position and brace your abs. Again, keep your back straight. And while rolling back, make sure your movement should be slow and controlled at all times.

Ab Rollouts using Gym Ball

  1. First, start your position by kneeling in front of the ball with your forearms resting on top of it.
  2. Then extend your arms to roll the ball away from you while using your abs to stay balanced.
  3. Make sure you roll the ball away as far as you can without losing your form.
  4. After that, pull it back with your forearm.

Ab Wheel Plank

  1. Begin your position with all fours in front of your roller.
  2. Hold the roller with your both hands, one on each side of the wheel, palms facing down.
  3. Then push your torso up into a planking position with your body in a single straight line from head to heels.
  4. Make sure you engage with your core before pushing the roller forward as far as you can while maintaining the perfect straight form of your back and glutes.
  5. Do this with up to 4 repetitions.
  6. This variation for your ab wheel workout is considered as one of the best ab workout exercises, especially for beginners. Doing the ab wheel plank will improve your stability.

Knee Roll-Out

  1. Your starting position is kneeling on the floor.
  2. Then hold the wheel with your arms extended.
  3. Make sure you engage with your abs by rolling forward slowly until your belly is just above the floor.
  4. Try to roll out as far as possible without arching your back. Rolling out your back does not need to be in full. You can also do this by trying to lower only halfway.
  5. Keep your arms extended in front of you.
  6. Then, return to starting position by rolling back into your knees.
  7. Do this up to 10 reps.

Wide-stance Front Roll-Out

  1. Your starting position is standing with your feet apart, more extensive than your hip-width, while the wheel on the floor in front of you.
  2. Then, bend at your waist and grasp the handles.
  3. Keep your back straight, and arms extended. While in this position, roll forward until your arms are over your head, and your body is just above the ground in a straight line.
  4. After successfully doing it, roll the wheel back toward your feet, bending again at the waist to return to your starting position.
  5. Do this up to 10 reps.

Some reminders while doing the wide stance front roll out. Keep in mind that performing this is more comfortable than the full roll-out. And as you progress, narrow your stance until you can complete the front roll-out below.

Narrow-stance Front Roll-out

  1. Your starting position is standing with your feet together, during wheel on the floor in front of you.
  2. Bend at your waist and grasp the handles.
  3. Make sure to keep your back straight and arms extended, roll forward until your arms are over your head, and your body is just above the ground in a straight line.
  4. Then, roll the wheel back toward your feet, bending again at the waist to return to your starting position.
  5. Do this up to 10 reps.

V Roll-outs

  1. Your starting position, begin kneeling, grasping the handles of your roller.
  2. Keeping your arms extended, roll out slowly to your right at about a 45-degree angle.
  3. Then, return to your starting position and roll slowly at an angle to your left.
  4. Repeat, alternating sides, for 5 to 10 reps

Knee Tucks

  1. Your starting position is setting yourself up in a plank position.
  2. Keep your hands directly under your shoulders and back straight.
  3. Now roll in the wheel by bringing both knees toward your chest, keeping your upper body and back in place.
  4. Then, extend your knees until you’ve returned to a plank position.
  5. Repeat for 8 to 12 reps.

This workout is excellent for engaging the lower abdominals and stabilizer muscles in the obliques, arms, and shoulders.

Plank to Pike

  1. Your starting position is setting yourself up in a plank position.
  2. Keep your hands directly under your shoulders and back straight.
  3. Engage your core and slowly roll the wheel towards your upper body.
  4. Then, bend from your hips, piking your glutes toward the sky.
  5. Extend your body back to your starting position.
  6. Repeat for 8 to 12 reps.

Keep in mind that it requires you to keep your legs straight throughout the roll.

Oblique Tuck

  1. Your starting position is setting yourself up in a plank position while once your feet are secure in the foot attachments.
  2. Keep your hands directly under your shoulders and back straight.
  3. Now roll in the wheel by bringing both knees toward your right elbow.
  4. Then, extend back into a plank and roll in towards your left elbow.
  5. Keep your upper body and back in a straight line at all times.
  6. Repeat for 8 to 12 reps.

Single-Arm Roll Out

 Your starting position is standing, but you can also kneel.

  1. Then, bend at your waist and grasp the roller with one hand.
  2. Make sure you begin to roll out slowly.
  3. Focus on engaging your core, so you don’t tip over to one side.

If you want a challenging workout, try the single-arm roll-out in the extremely challenging version of the full front roll-out. Your rolling arm is challenged with supporting your entire body weight while your stabilizer muscles work overtime to keep you upright.

Bridge Hold                                                  

  1. Your starting position is to begin on your back feet strapped into the foot attachments.
  2. Then, push your hips toward the sky, bringing your roller in toward your glutes.
  3. After, make sure it’s in close enough so you can push down with your feet, and it doesn’t roll away.
  4. Squeeze your glutes and raise them as high as you can, keeping your abs braced the entire time.
  5. Hold for 20 to 30 seconds.

For starters, you should start by practicing the bridge on the floor. If you find holding the roller in place is too difficult.

One-Leg Roll-Out

  1. Your starting position is to begin standing with your feet together, wheel on the floor in front of you.
  2. Bend at your waist and grasp the handles.
  3. Keeping your back straight and arms extended, begin to roll forward.
  4. Lift one leg, extended straight, as you roll forward fully.
  5. Roll the wheel back toward your feet (remaining on one leg), bending again at the waist to return to your starting position.
  6. Repeat for 5 to 10 reps.

The one-leg roll-out is another challenging variation of the front roll-out, requiring significant stabilizer muscle strength.

Try this exercise once you’ve mastered the full front roll-out and oblique roll-out.

Why ab wheel rollout?

This workout is essential, and it is useful to strengthen the core of our body. It can promote overall athleticism and help us in maintaining a healthy posture.

Unlike other core exercises, ab wheel rollout is a little bit tougher. And without an increase in repetitions, it can actually cause injuries, most likely to lower back. Therefore, if one can master the ab wheel rollout, it will be beneficial to have stability and balance.

Some of the benefits that we can get from doing ab wheel workout are full engagement, easy periodization and coordination & awareness.

When we say full engagement, it means that ab wheel workout challenges and engages the entire core. Instead of focusing on something like the upper and lower abs alone, this workout covers a lot.

You can have them linearly pretty quickly; then, you can accurately track your progress — no guesswork on gaining strength. For coordination and awareness, this movement requires coordination and self-awareness to avoid injury. It is essential to identify a useful method for teaching athletes to monitor their torso positioning when nearing lumbar or torso rotation. This position can result in injury.

What can we say?

Indeed, ab wheel rollout provides you with the exercise to achieve a toned tummy. When you made your six-pack abs muscles, you will be amazed by the confidence it will give you. You can also feel the difference in having a toned tummy compared with having a sluggish belly.

What is Plank Exercise and why is it Effective beyond Other Exercises?

What-is-Plank-Exercise-and-why-is-it-Effective

What is the plank exercise? And how it’s different from other activities? Can you do this at home or you will need some equipment while doing a plank? Why is it essential in a workout routine?

What is Plank Exercise and why is it Effective beyond Other Exercises?What is the plank exercise that suitable for your body and age? There are many variations of plank exercises, and we are giving you our top list on that. Also, we are giving you some tips on how to do a plank correctly.

Plank, like squat, is a simple yet effective bodyweight exercise. It is the state wherein you hold your body stiff to develop strength in your core and other muscles such as shoulders, arms and glutes.

As there are many variations of plank you can choose from, you will not need equipment. Meaning you can always perform it at home or the park. There are common mistakes in doing planking. But lots of good things will happen, and because of these smart things, people are going crazy asking – what is plank exercise.

Like squats, plank does not go out of fashion. Planks are one of the exercises needed to build muscles most simply.

So why, plank?

So why, plank?

We will make this short – plank is doing some exercise that will improve your core definition and performance. It is an ideal exercise for abs muscles and all of your major core muscles. Empowering your core muscles, you will increase your ability to lift heavier weights, improved sports performance like jumping and the capacity to do stable side-bending and waist twisting. For sure, you will have excellent support at the back.

With enough support at the back, you can reduce the risk of your injury at the back and to your spinal column. It is a type of exercise that will strengthen your muscles and ensures firm support for your entire back. While doing this, you will not need to put too much pressure on your spine and hips. Therefore, you will have less injury but more strength.

Aside from strength, you can increase the overall metabolism of your body. It is one of the reasons why many choose to plank over other exercises. Doing this daily is one way of making your abdominal muscles increase the energy to burn. If you have no time to attend workouts at the gym, you can do planking. It is essential if you are spending the majority of your day in sedentary.

Also, good posture is one of the benefits of doing planking. While other workouts busy increasing your muscles, a plank, however, does a great job of improving your posture. A good posture is making both of your bones and joints in the correct alignment. Meaning, both bones and joints are maintained and healthier. If you have the right-back position, you will have fewer sufferings of back pain.

Other benefits that we can get from plank exercise are improved overall balance and mobility. Also, it gives calmness to your brain and treats anxiety and depression.

How do you do it?

Before going to different variations of plank exercises, it is crucial to know the necessary steps on how to do planking. Here is our easy step-by-step plank position.

  1. Your starting position is getting yourself into a push-up position on the floor. But your arms bent at 90 degrees and your forearms are rested to your weight.
  2. Make sure your torso is straight and your body in a straight line from ears to toes with no sagging or bending.
  3. Then your head should be relaxed and looking at the floor.
  4. You will need to hold this position as long as you can. But remember to breathe, inhale and exhale slowly and steadily.
  5. When you feel your muscles are already toughened by the pressure, slowly return to push up position.

Upgrade your Plank Exercise

When you learned the basic plank workouts and taking this exercise seriously, you will need to know the techniques on how to do a plank.

Forearm Plank

  1. Your starting position is lying down, with your face looking at the floor and your legs extended and elbow bent under your shoulders.
  2. Clasp your hands and make sure your feet should be hip-width apart, and your elbows should be shoulder-width apart.
  3. While on this position, make some contractions to your abs and then tuck your toes to lift your body. You should be in a straight line from head to heels.
  4. Hold this position for 60 seconds or as long as you can. But remember to breathe, inhale and exhale slowly and steadily.
  5. When you feel your muscles are already toughened by the pressure, slowly return to push up position.

Straight Arm Plank

  1. Your starting position is lying down, with your face looking at the floor and your legs extended. Your elbows should not be bent; instead, it should be straight like a push-up stunt.
  2. While on this position, make some contractions to your abs and then tuck your toes to lift your body. You should be in a straight line from head to heels.
  3. Hold this position for a minute or two or as long as you can. But remember to breathe, inhale and exhale slowly and steadily.
  4. When you feel your muscles are already toughened by the pressure, slowly return to push up position.

Side Plank

  1. Your starting position is lying down in a plank position. But, you will have to press your one hand into a mat. It will turn your body so your weight will be on the outer edge of your right foot.
  2. Then stack your left foot on top.
  3. You will need to do some other movements like pressing your torso up and down. Don’t forget to extend your left arm, pointed toward the sky.
  4. Make contractions in lower abdominal muscles and to your major core muscles.
  5. You can hold this position for a minute.
  6. Afterwards, you can return to your plank position and repeat on the left side. Make up to three repetitions.

Resistance Plank

  1. To have more pressure on your core, you can add a resistance band to work your core, shoulders and hamstrings.
  2. Place band around your wrists and ankles to form as straight-arm plank.
  3. Start moving your left hand and right foot out six inches.
  4. Return to start and repeat on opposite sides.
  5. You can have up to 10 repetitions.

Plank Tuck

  1. Your starting position is lying down, with your face looking at the floor and your legs extended and elbow bent under your shoulders.
  2. Clasp your hands and make sure your feet should be hip-width apart, and your elbows should be shoulder-width apart.
  3. Your knees should also be bent but do not touch the ground. Tilt your pelvis up and hold for 4 breaths.
  4. While on this position, make some contractions to your abs and then tuck your toes to lift your body. Then go back to your position in a straight line from head to heels.
  5. Repeat three times.
  6. When you feel your muscles are already toughened by the pressure, slowly return to push up position.

 Caterpillar Plank

  1. Your starting position is standing with your feet apart with shoulder-width distance.
  2. Then bend forward at the waist and place your hands on the floor.
  3. Crawl forward to plank position with your shoulders directly aligned over wrists.
  4. Then bend your elbows to lower your body toward the floor then push back up.
  5. Your starting position is lying down, with your face looking at the floor and your legs extended and elbow bent under your shoulders.
  6. Next, bend your left knee toward your chest and rotate your waist while doing this.
  7. After you reach the position of your left leg parallel to the floor, return to plank and repeat on the opposite side.
  8. Return to a standing position.

Twisting Knee Plank

  1. Your starting position is getting yourself into a straight arm plank.
  2. Then twist your lower body to the left, then to the right and return to center.
  3. Bring your left knee forward to touch your left elbow and hold for a second.
  4. Return to center and repeat on the right side.
  5. You can make 1 repetition up to 20 repetitions.

Plank with Side Snatch

  1. Adding a dumbbell for your plank will make your movement works better. While in a plank position, make your body straight and your feet wider than shoulder-width.
  2. Hold your dumbbell and engage in your core muscles.
  3. Then keep your arms straight and make a twist to your waist.
  4. Lift the dumbbell in the left hand out to left and up overhead.
  5. Return to plank position and continue for 60 seconds.
  6. Then switch sides and repeat.

Plank using a Ball

  1. Get a stability ball and place your shins and tops of your feet over the ball.
  2. Then put your hands on the ground in a plank position.
  3. Engage your core and squeeze your butt muscles and hold for 60 seconds.
  4. When you feel your muscles are already toughened by the pressure, slowly return to push up position by releasing the ball.

Also, you can try other plank positions using the ball. It is called stir-the-pot-plank.

  1. Your starting position is kneeling in front of the ball with your forearms and elbows on the ball with your hands clasped.
  2. Roll the ball forward until your legs are extended, and your body is in plank position, toes tucked.
  3. Your shoulders should be stacked directly above your elbows, and your chest lifted off the ball. Don’t forget your neck in line with your spine.
  4. Brace your abs and make a small circle to the right with your forearms, as if stirring a pot.
  5. You can do this for 15 repetitions and repeat circles to the left.

Are you feeling of improving your plank?

There are several ways of improving your plank. In many ways, what is plank exercise if you cannot have its full effect?

The first thing you will need to do is start your plank workout in straightforward variations. You can start with bent knee or forearm plank if you are a beginner. After you experienced plank for two minutes, you can try other plank variations.

The key to do that is practice daily. Discipline yourself to have a few minutes for your plank exercises. If you can do this, instead of the basic plank, you can increase your repetitions as well as upgrade the plank variations that you will do.

Quick Tips for Plank Exercise

Quick Tips for Plank Exercise

Like other workouts, you can find flaws in doing planks. There are many mistakes, but we will focus on the top things that need to be resolved.

Make sure you have enough support for your back.

Put some effort to support your back by pulling your belly button in toward the spine when you are doing some contraction. It will help you torso flat, making your spine safe.

Your backwards should be in straight form.

It happens a lot to your butt. When you do planking, your butt is going upwards, or your back is going downwards. But the thing is, make sure your backward is in straight form, and you will have enough abs that will engage from top to bottom.

Keep your head straight while looking at the floor.

Don’t keep your hips, butt and back the only focus of your plank exercise. Another thing that is important to notice while doing the plank exercise is that your head is straight, making your neck in a neutral position. It is beneficial to your neck during this exercise.

Learn the essence of breathing in and breathing out.

Like other exercises, breathing is essential. You can deny oxygen to your body while doing the plank exercise. Make sure you know proper breathing to avoid dizziness and nausea. If you don’t know the appropriate breathing technique, you may need to ask for assistance on this one.

Stop being time conscious.

Free your mind from time and focus on your workout. Restraining your routine can affect your muscles and body while doing plank exercise. Never limit yourself with time. Instead, focus on the results that you want to achieve.

In our Opinion

After realizing and knowing about what is plank exercise, it is a useful exercise if you want to have strong muscles overall your body. But its pressure focuses on your abdominal muscles, so plank exercise is also known as plank abs.

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