Category Archives for "Fitness Training"
The latest fitness training information to keep your body in top condition
The latest fitness training information to keep your body in top condition
To relax the mind, body and restore the spirit, regular practice of this pose will have great benefits.
You can try doing a simple Baddha Honasana pose to start with if the reclining pose is stretching too much through the groin.
At the end of a long day, try practicing Supta Baddha Konasana, and feel the lift in your spirits.
Watch the video below as Kerri McCubben shares easy to follow instructions on how to do Supta Baddha Konasana;
Learning to listen to your body is an invaluable benefit of regular yoga practice, and a relaxing pose like Supta Baddha Konasana can really help with this. Feel the stillness, and focus your thoughts throughout the pose while continuing to breath deeply to expand the chest.
Once you're comfortable try some more of these 50 beginner yoga poses, for a well rounded yoga practice.
Do you know about the sagittal plane and the other different planes of motion your body works in every day?
These days, our life-style has changed to become busier.
Sometimes we don’t spend time to better understand or reflect on our actions, nutrition, health and fitness decisions. Including how the way we train impacts on our body over time.
We need to care for our body, this amazing machine that we use every single day, and sometimes it’s important to spend some time to know more about it!
Since, I’ve been training, I incorporate diverse exercises to work my whole body.
Different types of cardio and weights training, to keep me in good condition to operate in my every-day life.
As happens to me sometimes, I got curious enough to want to understand, what does it mean to move in a plane, and why is it important at all?
If you'd like more technical details about the anatomical planes, then you may like to read this wikipedia page. I'm going to keep things practical here for you.
Let’s talk about the different planes, so we understand more why we should do each exercise we do in our training routine.
And the importance of including different moves in your workout, that work the body in all planes, in which we usually move.
The body moves in three motions or planes known as: Sagittal, Frontal and Transverse plane
Before we go ahead with some exercises, let’s understand each plane.
Movements in this plane are flexion and extension. Also up and down exercises.
Exercises in this plane are sideways movements known as abductions and adduction.
Movements in this plane are rotational, internal and external rotation, pronation and supination. Most sports include rotational moves.
When we don’t work our bodies in all those planes, the body will start to have an imbalance. Because we start to develop strength in some muscles leaving others out.
The muscles you leave out become weaker, and as a result your posture changes and injuries start to appear.
So, let’s mention some exercises in each plane that will help us to keep the full body in balance. You should try to incorporate some of each into your workouts to keep the body in balance.
There are many exercises in the front sagittal plane that you can include in your workout. For now I will only mention a few of the main one’s being, squats, bench press and push ups.
This is one of the compound exercises, because squats involve practically the whole body. But, the work is focused in the lower body, and the muscles with major involvement are the quadriceps, hamstring and glutes.
There are different types of squats, but I will explain the classical squat.
The start position for squats is standing. With the bar placed above the trapezes, (Shoulders, behind the neck) with your feet separated at shoulder width, and back straight.
The squat move is performed by descending as if you are going to have a seat. Without bending the back, and ensuring that the knees don’t pass in front of the tip of your feet. Your legs forming at least 90 degree angle. Also remember to keep your head straight looking up.
Remember to push your bum back first. This keeps your back in the correct position as your knees bend to lower you into the down position of the squat.
Power yourself back up, by driving down through your heels to stand up straight again.
I love push ups! They are a great exercise for the upper body. You will work your arms, chest and core. While you develop strength in your upper body you are also shaping your arms.
Place your hands on the floor at shoulder width. Feet on the floor, with legs extended and push your upper body until your arms are extended. Then lower back to the floor and hold for few seconds, and repeat the move.
For more variations of push ups which you can do. Check out this post
This is one of the most classical exercises in any workout routine and for sure nobody forgets it.
Bench press is a compound exercise, as it involves a lot muscle of the upper body and It is great for developing great strength. Bench press not only works the pectorals, you also are working your triceps, front shoulders and back.
The starting point to do bench press is lying on the bench with your feet placed on the floor completely. Create an arch in your back, without taking your feet from the floor; the bar must be over your chest, your arms wide creating a 90 degrees angle at your elbow.
Press the bar back up until you have almost locked your elbows. Then bring the bar down until your mid-chest, and press it up again, keeping the arch in your back and keeping your butt on the bench.
We have mentioned the sagittal plane above, and a few exercises that can be done in this plane. Now let’s bring up some samples of exercises that work in the frontal plane.
Side lunges, lateral dumbbell raises and military press.
This is an exercise for the lower body, mainly targeting the glutes, quadriceps and adductors. It is an excellent exercise to start with body weight, until you get the technique down pat, and it becomes easier. Then you can step to the next level adding dumbbells or a barbell.
Here is how to do them.
Stand with your feet and knees together. Contract your core muscles and take a lateral step with one of your feet opposite to it lunging toward the floor. Make sure the other foot is stable and the knee is not passing the toe, keeping the other leg moderately straight. Keep the upper body vertical while you are lunging back to the starting point, pushing off all the weight of the other with the tension to start again.
This exercise is mainly focus in shoulders (deltoids) and it is simple to do it.
Now I will explain the way to train your shoulders with lateral raises.
Stand straight holding dumbbells in each hand with your palm facing your body. Keep your core stable by squeezing it. Then slowly raise the weights until they are parallel with your shoulders, and stop at the top for few seconds. And then slowly lower your hands down to the starting point.
It targets shoulders and triceps, although your core will be involved as well to keep the stability in your body.
Military press can be done standing up or even sitting on the bench. I prefer to do it standing up. You can use dumbbells or a barbell. Put your feet at shoulder width, hold the barbell with your arms with width of your shoulders, placing the bar on your collarbone. Then press the barbell up until your arms are fully extend over your head, keeping your torso stable and then lower it back to the initial point.
To complete all the planes, it is important to understand the transversal plane, and which exercises we can do in this plane.
As mentioned before, all movements with rotation are working on the transversal plane. Let’s point out a few of them such as right or left cross (boxing), twisting crunches with a medicine ball and wood chop exercise, with a dumbbell or cable.
To perform this exercise always keep your hands guarding your chin, while the other hand is throwing the cross.
When you are throwing the punch your hand should be extended. Your left foot is in front of your right (if you are right handed, or the reverse if you are left handed “Southpaw”). Bending both knees a bit and remaining balanced.
When you are punching your body is rotating with the power coming from the full body.
I have been doing this exercise for quite a long time, and let me tell you how good it is for your core muscles. I started with a light medicine ball and I have stepped up in weight when the exercise becomes easier. Twist crunches is also identify as the Russian twist.
To do this exercise, lying on the mat, bend your knees and crunch your core at 45-degree approximately. Hold the medicine ball and swing the ball side to side, keeping the lower body straight and only twisting the core.
It is manly focused on the core muscles and the oblique.
To perform wood chops you must hold the weight with both hands, bend your knees as if you were squatting. Cross the weight over your body from the left hip to the right upper body, with your lower body stable while you are doing the rotation. Repeat the same move to the other side.
Now we understand how in our every day life every move belongs to a different plane of motion, such as sagittal plane, frontal and transversal plane to have a normal function.
And also knowing all these planes of movement, we now have the understanding to perform a proper training routine. Incorporating exercises which use each one to keep all your muscles strong, prevent injuries and bad posture.
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Utthita Parsvakonasana is a great asana to create new energy in your body. It helps expand the ribs down both sides of your body to allow deep full breaths.
Think about when you wake up in the morning, and stretch your arms above your head with a giant yawn. That's opening up your sides to allow air into your lungs in a similar way.
You need to pay attention to stabalising your legs and hips when completing Utthita parsvakonasana, so that you are well balanced to achieve the fullest stretch possible right through your body to the tips of your fingers.
One of the greatest benefits of yoga, is learning to focus your mind, and this pose is great for that. Ensure that you are focusing on the many different parts of the pose, from your feet, through your legs and hips, your arms and head, all at the same time. This trains your mind to focus on many things simultaneously.
Watch the following video, as Kerri McCubben shows us how to do Utthita parsvakonasana;
When you are completing this asana properly, with your breathing, mind and body in alignment, you will feel how yoga unites the spirit, mind and body as one.
Utthita parsvakonasana works the whole body, so it's a good idea to complete the asana earlier in your routine, so that you can maintain good form without any fatigue having set in.
If you'd love to get into more technical info about the extended side angle pose, then check out this Wikipedia page.
Looking for more yoga poses for your practice? We've got 50 beginner yoga poses for you to try.
Keep practicing, and stay healthy!
Parighasana, or gate pose is a great beginners level side bend, providing a great stretch through the side muscles and opening up the breathing, to be truly three dimensional.
This asana is part of the yoga practice which was made popular by K. Pattabhi Jois during the 20th Century, called Ashtanga vinyasa yoga. often promoted now as classical Indian yoga.
Within this practice for each asana there are three important focuses of attention. Breathing system (pranayama), posture (asana), and looking place (dristhi), which importantly cover three levels of purification; the body, nervous system and the mind.
We should be mindful and focus on these as we complete our yoga practice, to obtain the most benefits.
Parigha literally means, the bar that shuts the gate, and your body resembles that bar when doing this pose.
Coordinating your breathing while doing Parighasana will help to cleanse your system and relax your mind, calming nerves and helping with digestion.
Watch below as Kerri McCubben provides instruction on how to do Parighasana;
Be careful when practicing Parighasana to keep your chest perpendicular with the floor and your torso straight. Don't allow your body to twist and bend forward rather than to the side.
For those who have had previous bad knee injuries or chronic knee problems, it's better to avoid this pose altogether. You can do a similar side stretch while sitting on a chair instead, to achieve many of the same benefits.
If you've mastered Parighasana, and are looking for more asana's to practice, then we've got 50 beginner yoga poses here for you to try.
Enjoy! And remember, time spent working on yourself is always time well spent.
Upavistha Konasana looks hard doesn't it? Yoga poses come in all degrees of difficulty, and while I'm calling this a beginners pose, because it's a preparatory pose for other asana's, it is a challenging and intense stretch that will help center your mind as you release tension and embrace the pose.
Wherever you are on your fitness journey, starting to incorporate yoga will bring benefits. As someone who loves to run and lift, learning some of the foundational yoga poses really helps with my flexibility and lengthening muscles.
Upavistha Konasana, or seated forward bend helps stretch the entire back, your hamstrings and inner thigh muscles
Upavista means seated, and kona means angle in the Sanskrit language. It's a really useful pose to use as preparation for most of the seated forward bends and twists.
Watch as Kerri McCubben of Home of Yoga New Farm demonstrates seated forward fold, below.
Let your thoughts become calm, and really relax into this pose, as while it's a challenge, you will also feel really relaxed once you've mastered it. Centering your mind while performing Asana's helps you to get the most from your practice.
Once you've mastered Upavistha Konasana, you will be keen to keep adding new asana's to your practice, and we've given you 50 beginner yoga poses, with benefits, just for that purpose.
Dandasana looks really simple, but it's important to make sure that you're doing it the right way, because it is the foundation of all seated poses.
The name comes from sankrit, and it's meaning is; Danda "stick" Asana "posture". Read more here.
It's so easy for your every day posture to fall into a habitual forward slump. Most of us suffer from poor posture, and staff pose helps correct that for us.
When the spine is straight and shoulder back, our breathing naturally becomes deeper and more regular. The nervous system will become relaxed and the mind and body are in greater alignment and harmony.
Regular practice of Dandasana will give you improved posture, and if you've had any discomfort sitting or standing for long periods it will help improve that as well. So it's a great regular asana for anyone slaving in the office!
If you've got really tight hamstrings you might find Dandasana difficult to do at first. Try it sitting with your back up against a wall, or sit on a few blankets or books to elevate you a little more.
Seated staff pose is a great asana to include as part of your regular yoga practice. If you are looking to strengthen your core, you can even try doing it while you are sitting watching TV or reading.
For more easy foundation yoga poses check out 50 beginner yoga poses with benefits.
Leg workouts for women embraces the new intelligent research about strength training for women, because it simply works!
I think you'll agree with me, you yearn for killer legs;
I know the feeling. It's part of the daily struggle!
But just keep reading, and I'll show you some of the best leg workouts that will, with some consistent effort, build the legs you've been dying for.
Why not for men too?
Well, there’s lots of guys who would get great benefits from these workouts, so don’t be put off because I said, “for women”. We love you to have strong legs too, and in fact some of these workouts are extremely hard for men.
No doubt about it!
It’s just that I don’t think enough women really focus on doing great leg workouts. We all desire great legs, but go into any gym, and you’ll find guys hitting the heavy weights for their legs, but not so many girls. Perhaps too many think that their legs will “get big”.
Let’s dich that fallacy now. Working your legs hard will produce lean muscle that makes your legs appear toned, helps reduce any cellulite problems, and gives you killer calves for those occasions when you break out the high heals.
Leg workouts are full of blood sweat and tears.
Hopefully not too much blood, but if you’re deadlifting heavy then shins have been known to bleed. But there’s so many benefits to be gained.
One of the best things that you can do to keep making progress with any physical training, is to add some variety, that way your body doesn’t;
1. Get too used to the same workout, which can then fail to stimulate improvement
2. Break down from over training with the same routine
"If you think lifting weights is dangerous, try being weak. Being weak is dangerous."
So, with that in mind, I’ve gone looking for some of the best leg workouts for women to be found online. This collection includes workouts from top trainers who know how to get results. I’ve selected my favourites based on the moves included, and providing plenty of different variety to keep you interested and challenged.
Some of these leg workouts are extremely hard routines to complete, and are only for advanced lifters, but others are easier for beginners or intermediate. Start where you feel comfortable, and try the more advanced routines as you advance.
So, lets get started;
Click the title of each workout, which will open the trainers full post with detailed instructions about the leg workout.
Women’s health brings us this collection of seven moves, when you’re tired of lunges and squats.
The pistol squat might be a bit challenging for beginners, but persist and you’ll be cranking them out in no time.
The dumbbell split jump, or flying lunges as I like to call them, are one of my favourite exercises. It’s great for building explosive power, speed and athleticism.
The team at bodybuilding dot com are really good at showing you how to smash out some great workouts.
Here they're making some really good points on giving some focus to your hamstrings and glutes to balance the strength with your quads.
It's great to see them expressing the same thoughts about lifting heavy, and the risk of bulky legs. "your muscles won't change unless they have a reason to."
I'd probably do more reps and less sets in these leg workouts, so you get through the workout in less time. And I'm not a big fan of the common 10 rep set.
As a four time fitness model world champion, Andreia Brazier is really worth listening to.
She has some really interesting workouts, and mixes up exercises to keep things interesting, which I love.
There's some good exercises in this workout, which you can do with body weight alone as well. so if you don't have access to a gym or weights, these are some great options.
The Lauren Gleisberg beauty and booty challenge legs and glutes weights workout focuses on engaging the glutes before completing compound movements for maximum booty building effect.
Depending how much weight you use for the dead lifts and sumo squats, this workout can be really challenging.
Lauren clearly loves fitness, and has some great content on her blog, so it's worth a visit.
These exercises from Spotebi are easy to complete at home, so it's a really handy workout if you don't have time to get to the gym or are travelling.
Just slip into your favourite active wear, and give those legs a workout, wherever you are.
This is a great post, which covers some of the reasons that I mentioned above, why women should train legs hard.
They also talk about progressive overload, which is a really important training principle if you want to make decent gains in strength and conditioning. I've written more on that topic in this article.
They've got three workouts, all giving you the chance to smash your leg day out, with some heavy weights. I'd just increase the reps a lot more than they have, for the leg press. I really believe in higher reps for leg press. Try it, and see the results you get.
These leg exercises focus on shapely legs and a perfectly round booty. Targeting your quads hamstrings and glutes.
These are all great exercises in Jared's program. I would just adjust the 10 reps to suite what you are really looking to achieve. Usually I would be doing higher reps than this.
Eric Broser has come up with a great workout, on the one machine, which really kills your quads.
Leg Press. Eric describes this workout as the "thigh thumper".
You can really shift a lot of weight doing leg press. Keeping your back flat on the seat, pulling down hard and make sure that you are breathing out hard when pushing, and you'll keep your back secure and really work your quads and glutes.
8-10 Reps is what is suggested here. Again, I would go much higher than this, aiming for 30-50 on working sets.
You might find it hard to walk out of the gym, but if you can get through this workout, with these higher reps, and heavy weight, then you will really feel the gains.
This is a great post, which really explains squats, and primes you for completing high reps, which I love.
If you want to get great results from the time you spend in the gym, then you need to be prepared to put yourself through some pain. This workout will surely do that for you, and get you the results that follow.
David Whitley has done a great job detailing this workout, and even given some tips of what you should be eating if you are doing this type of hard training. I love it.
And for once, I don't even need to say, that I would add more reps to each set:)
This leg workout focuses entirely on squats for a thirteen week period.
It's a really challenging program, that should only be attempted by experienced lifters. So if you've been training for a year or more, and feeling like you've hit a plateau, then this program could be perfect to lift your intensity and achieve those gains you're chasing.
The post has been written targeting guys, so some of the body weights and weights lifted won't be relevant to women. They do note how to calculate your starting weight for the program though, so you can follow that as a guide, and if you're going to do this program, then you should have the experience to know your strength and lifting capacity.
If you don't know, or want to re-confirm what your starting weight should be, you can use this handy one rep max calculator.
This is the type of workout which will grow lean muscle whilst also losing body fat, so remember to fuel your body with good nutrition while you're training on this program.
This routine is written up by Mehdi, who has a great web site, if you like lifting heavy, and want increased strength that can be maintained. I love his site, and find lots of practical advice there, so do yourself a favour and check our Mehdi's story and have a look around his site here.
If you'd like a refresher on squat technique, or even the answer to questions about squats that have been on your mind, and no one has been able to answer, I recommend taking an hour and reading Mehdi's definitive guide to squats.
As leg exercises go, squats are king, and the Russian squat routine is famous for helping increase your strength.
This is a six week squat program following nine sessions of progressive lifting.
You can use the simple calculator included in the post by Marc, to produce a program to follow. The just have discipline and don't miss any sessions.
There are debates about which produces better gains, the Russian squat routine or the Smolov routine.
For me, there is no doubt that the smolov routine is harder, and also produces greater gains in strength. But you can't do that type of program all the time, and the Russian squat routine will also keep you advancing.
In fact, if you haven't done this type of program before, I would suggest trying this before the Smolov routine.
Plyometric exercises are a great way to build more athletic speed and power. And we all know that an athletic body looks great too.
You can mix these exercises in with your main leg training routine, to add variety of stimulus and a break from the intensity if you are doing one of the heavy squat programs.
For example, you can train squats early in the week, then with a day in between to recover, do a plyometric leg workout.
Or simply include some plyometric exercises in a more general whole body routine, like the circuit that I'm doing in the video above.
I love doing the box jumps. It's one of my favourite leg exercises.
Women's quads are normally stronger and more developed than the hamstring. So we need to make sure we're putting some focus on developing strong hamstrings as well.
Apart from the athletic benefits, having well developed hamstrings will really give you nice athletic looking shapely legs. So what's not to like.
These routines from Bodybuilding.com focus on the stiff legged dead life, which is a great exercise to develop the hamstring.
Try any of the suggested routines. They are all challenging, and therefore worthwhile.
Dead lifts are an amazingly effective compound exercise, that will engage every muscle fiber in your body.
They are primarily a back and legs exercise, and really could not be overlooked in any decent strength training routine focused on legs.
The Ed Coan routine is for intermediate to advanced lifters.
You will be dead lifting once a week, for a duration of ten weeks completing this program. So you will still be able to mix in other training sessions that you would normally complete.
Dead lifts are really hard work, but every time I complete a training cycle including dead lifts, I can really notice the increase in strength again.
For a good critique of the Ed Coan routine, this is a really good write up which while focused on power lifting, explains this routine really well, and will give you a better understanding of what this routine is about. go here to read.
While I've just thrown the Ed Coan routine at you, I thought it important here to include something on dead lifting, for less experienced lifters.
This post from Nerdfitness explains the basics of dead lifting well, and will get you started.
And the following great video by the Buff Dudes nails it for explaining good technique.
The only tips I would add to that are, that you should wear a weight lifting belt always while deadlifting. It's not being weak. It supports your lower back, and gives your abs something to push against, so you can exert more power, and lift heavier.
While not as critical as a weight belt, I'd also suggest using lifting straps. They really help you to grip the bar, so that it's not your grip which is the weakest link making you fail on high rep sets or with really heavy weight. You are focusing on working your major muscles, not building a stronger hand.
The following video by Darin Starr provides a really good explanation on how to use lifting straps.
If you are just beginning I would suggest incorporating dead lifts on one day a week, as part of your broader overall program.
Start out conservatively, make sure you get the technique correct, before you start pulling too much weight, or progressing to the harder dead lift programs.
We all know that great calves look super sexy, but do we even spend much time working on them in the gym?
Well, Bodybuilding.com have done a great job with this post on the best calf building workout.
If you don't want to spend so much time focusing on building great calves, I find that simply doing as many standing calf raises as I can without rest in one set, after my normal leg day workout, will really hit my calves.
I've already given you some killer workouts doing back squats, but writing about leg workouts wouldn't be complete without including front squats.
Front squats really work your quads, and we all know that having impressive quads will give you a great athletic look.
This post from Robertson Training Systems provides a really good explanation of front squatting. They pretty much address every question that you could think of, so it's a great resource. Read it twice, before you try front squats.
They provide some examples of simply front squat routines to get started with as well.
You can integrate front squats into your overall program. For example, complete back squats on the first training day, then front squats on the third training day.
Or, use front squats as a variant, when you've finished a heavy cycle of back squats.
Again, I like to keep reps high, with decent weight, starting with a warm up set at 50% of 1RM, and then ranging between 70% to 90% of my 1 RM for working sets.
Calisthenics can be really challenging for the legs, building resilient muscles. They can also build beautiful athletic legs.
Think boxers, who do lots of calisthenic exercises like skipping, jumps, sprints and generally as they're moving around in the ring. They need really resilient strong legs. If their legs are gone, then it's usually goodnight, lights out.
Tod Kuslikis of Shot of Adrenaline wrote this great post, which explains 55 different body weight exercises for legs.
It's a great resource if you're interested in building great legs, without weights. He's included progress charts, workouts, how to train instructions and recovery tips.
So, if you're short on time, or just don't like going to a gym, you'll find plenty of great leg exercises here to develop athletic pins.
I personally like doing pistol squats and Bulgarian spit-squats.
Tod has even written another great post on how to develop muscular legs with body weight training, including an example routine. You can read it here.
If you thought that the best leg workouts for women would only include weight room training, then I hope you're happily proven wrong.
Body weight workouts are really convenient, as you can crank them out pretty much anywhere, and just try some of these moves, and if you didn't before, you'll realise how effective they are as well.
Jeff Cowan of Body Weight Training Arena brings us this post with more calisthenic workouts to make your legs burn.
There's great explanations of the different leg exercises and example routines that you can follow, or put something together that suites your time and goals.
If heaving heavy iron or holding pistol squats isn't your thing, then it doesn't mean you can't still work those legs.
Pilates exercises can be great, even mixed in with a regular strength training program which is more focused on weights.
The following routine from Fitness Blender includes some great moves for the legs and glutes.
Whichever leg workouts for women you choose to follow, your legs will be sore. It's important to also spend some time and proper planning on post workout recovery.
Without proper recovery, your body won't be restored enough to achieve maximum effort and results from the following workouts.
It's good practice anyway, but particularly with some of the harder workouts like Smolov or the Russian squat routine, it is a must. Or you just won't get through the program.
This post from Onnit Acadamy includes 10 great tips for post workout recovery.
The best tip here for me is, sleep!
Sleep is so important. It's when the body does most of it's recovery, and yet is often overlooked in our busy lives
Make sure you get a good eight hours sleep, and feel the difference it makes.
As with all proper training;
progressive overload will ensure that you achieve meaningful results. You can apply this principle to these workouts, by progressing from easier workouts to the more challenging ones, or working on increasing the intensity of a particular leg workout.
I hope that you enjoy trying some of these workouts, or at least enjoy the results that will come from doing them consistently.
And for some great recipes to fuel your body the right way, try some of these 31 healthy clean eating recipes.
Let me know in the comments below, about any other good leg workouts that you like?
Here's to, HAPPY LEG DAY!
How to do push ups sounds like such a simple question, doesn't it?
Have you ever tried to do 100 push ups? Now that's getting a bit harder.
I think push ups competitions are great fun. But even if you don’t find doing lots of push ups fun, if you have some will power and persistence, and keep doing them, you will feel the benefits within a few weeks.
It is pretty easy to improve your strength and fitness with push ups.
Even if you can only do 5 to start with, just add one more every day, and within 20 days you will now be doing 25 in a row. Keep going and eventually you will be able to do 100, and that’s a real feat!
It’s easy to fit doing push ups into even the busiest life. Just do them every night before bed. Burn off those last calories and feel good before you sleep.
It’s better to do them at the end of the day than at the start. Some people like to do push ups as soon as they rise, but this isn’t a great idea. Your body hasn’t had a chance to warm up, and so your joints and spine could be stiff and won’t like the extra load being placed on them before they’ve had a chance to get moving more gently.
I’ve always thought push ups were great!
When I was a kid I remember the soldiers training near home and how fit they looked. Within their exercise routines were push ups, or “lizards” as part of their routine. I remember how much admiration I had at the time for their bodies. I even tried as a kid to do push ups without success, then later on in my life my husband took me to the gym to start to get fit, and one of the exercises that I kept in mind to do was push ups.
I started to do them on my knees until they became easier, then I start to do some variations and even incorporated elements working different muscles of the body.
During the last year, I do push ups every day, usually choosing four types of them for a month with twenty reps of each type, and trust me they work your core, arms and chest very well.
If you are starting do push ups, just keep doing them until they become a habit as a part of your routine. To be honest you don’t need to go to the gym to train, you can do them anywhere and anytime. The only thing you need is your disciple, and remember consistency and discipline make the difference to achieve whatever you want in life.
Push ups are not only great to work the upper body; also they are good for abs and stability. They work your chest, arms and core.
To start to make a change in this part of your body, you must incorporate push ups as part of your workout or routine. To do these exercises it’s not necessary to have any equipment, you only need your body weight and add some variations to target different muscles, and you will be able to achieve a great workout.
Push ups are great to work the muscles in your chest, (pectorals) just with your body weight. As well push ups engage the muscles of your arms such as biceps and triceps, so including this exercise in your workouts will tone and strengthen your arms over the time.
Let’s get into the different types of push ups:
These are the easier starting point for people who are just incorporating this exercise in their routine. Place your knees together kneeling on the floor, as they will take all your weight when you are pushing with your arms and lifting your upper body. When you find this version of push ups easier after you have done them for a while, probably only a couple of weeks for most people, jump to the next level.
This type of push ups is quite easy as well, because you don’t need a lot of strength in your upper body. Also they are perfect to go to the next level of effort. To do this exercise you will place your hands on a bench at the width of your shoulders or wider if you wish, then your feet on the ground and keep your body straight.
Lie on the floor facing down, open your arms till your arm is bent to 90 deg at the elbow at the level of your chest, and place your feet together while keeping your body straight. These push ups will work most in your chest and arms.
Spread your fingers so that your index fingers and thumbs almost touch, creating a diamond shape between your hands; they should be positioned below the centre of your chest. This will be your start position, while staying up on your toes and keeping your body straight. Diamond push ups will work principally your triceps.
The starting point of this exercise is placing your hands close to each other leaving around eight centimeters between each hand, this means they will be under your chest. Place your feet together and keep your body straight. Narrow push ups are great for triceps although they will also work chest, arms and core.
Find a bench or surface to place your feet, put your hands on the floor for doing push ups. The fact, that your feet are off the ground make the core unstable, thus we have to work harder to keep the core stable. The major focus of this exercise will be on the pectorals.
Place your hands as wide as you can with your feet on the floor, your elbows are opened outward, resulting in a greater workload for your shoulders and for the muscles of your chest, because your arms as levers are wider creating a greater stretch through the pectoral muscles. This type of flexion is less challenging for some people, than variations with hands together because of the width of your hands.
The starting point of these push ups are the same as the standard push ups with a higher degree of difficulty which includes the rotation of the trunk with an arm up at the same time forming a T with your body when you’re rotated side to side. Your core will work more here to keep the stability of your body; also the muscles working here are the pectorals and the arms.
As the standard push ups is the starting point one arm is close to your body the other hand is place in front of you, these are working mainly the triceps and chest muscles.
This push up is known as a plyometric exercise for developing power and strength in your chest. To do it you have to push your body from the ground high enough to clap your hands, before they reach the floor again in the start position.
Place one hand on a small medicine ball and the other one on the ground. These push ups will force you to keep the stability of the core tight, and the arms while you are working your muscles of the chest, core and arms, creating strength mainly in your chest and core.
Push ups are a great work out for getting nice shape and strength in your arms, chest and core stability. You don’t need any equipment to start with, just the motivation and determination to have a healthy body with a good shape. Don’t wait any longer to get fit, the time is now and your body will be grateful with your efforts in few months’ time.
To be stronger and healthy you don’t have to visit the gym, get up and go running or walking. Complete your cardio with push ups, and you have done a full work out.
Remember to have a healthy diet as well. For some easy recipes check out my recent blog, where you will find 31 clean eating recipes, that are all easy to make and super tasty.
So, once you get really good at how to do push ups, you can contact these people and have them confirm your new world record. I'm not quite there yet myself!
If you're not up to a world record yet either, I'm still happy for you to share your success and progress with me in the comments below.
If you are looking for the honest truth about lower ab workouts for women, keep reading. If you just want a quick and easy fix for a flabby belly, resulting from a soft and undisciplined lifestyle which you are not prepared to change, you'll hate this, so don't bother.
Great! You're still reading.
Having flat abs has been touted as the universal symbol of health, sex appeal, and fitness. Although many of us dream of having a nice, toned midriff, it may take a bit more effort and sweat than many are prepared to put in, to make it a reality.
The fitness and health industry is booming in this modern age as more people are aware of the importance of a healthy diet and active life. But unfortunately that means there are also lots of people who will try to sell you on the latest gimmick or fad, which is supposed to achieve that ever elusive dream body with minimal effort, and super fast.
The reality is, all this approach will do if you fall for it, is lose you some cash and some wasted time following the latest fad.
So, I wanted to make sure that from this post, as well as some workout tips, you also gain a better understanding about ab training, and it's role in achieving those flat toned abs we all desire.
It won't work in isolation!
The term 'lower abs' is not very accurate because the muscles underneath the skin on our abdominal section covers the whole area from the upper rib cage up to the pelvis.
There are 4 main muscles on your abdomen:
Rectus abdominis: this is the layer of muscle known as the 6 pack muscles. These muscles function to support your back while bending or picking things up
External obliques: these are the muscles on the side of your abs that help in rotating and bending sideways
Serratus anterior: located on the side of the chest, this muscle is important for posture and shoulder health, and is used to thrust the shoulder forward when pushing something.
Transverse abdominis: this is the deepest layer of muscle that acts to stabilize the spine and prevent back pain
From this piece of information, it is clear that you don't actually need to do a separate workout for upper and lower abs, since any exercise you do will effect the whole muscle of the abdomen.
The reason why people are obsessed with lower ab workouts is because fat tends to accumulate at the lower part of the abdomen. Women often have trouble spots like this because naturally the hormone estrogen causes the body to hold on to fat in certain body parts.
Unfortunately, there is honestly no way to spot train abs separately to achieve the dream six pack
In order to get abs, you need to reduce your overall body fat percentage by training your whole body.
Once you have reduced your body fat enough, any musculature that you have developed, which for women will take some hard work, will become more visible.
This does not mean that you should just skip doing lower ab workouts entirely. Lower ab workouts are great because they will tone your belly and improve your balance. A strong core may lower your risk of suffering a back injury, in general life, or particularly while training with large compound moves like squats and dead lifts. (which are great for stimulating muscle growth and calorie burning)
There is certainly no need for any fancy workout machines to perform ab exercises. The most important thing you need is the time and persistence to do it. In addition to that, you need to devote a complete focus while doing your workouts to achieve maximum benefit.
According to studies, there is a connection between your mind and muscle activation especially in resistance training. Instead of mindlessly going through your workout, try to focus more on every muscle movement you're doing, as this will speed up your results for muscle gain.
It is also beneficial to do exercises in high intensity intervals. This type of training method has been proven to show results in a short amount of time, and can easily be incorporated into lower ab workouts for women.
There are many varieties of lower ab workouts for women out there. With that being said, here are some of my favourite exercises that you can incorporate in a high intensity circuit, and do today to get started on the abs of your dreams:-
Complete the following eight exercises in a circuit, then rest for 30 seconds and start again.
If you haven't done much ab training before, you could start by doing each exercise for 30 seconds, and complete two circuits. If you're already pretty fit, or as you progress, try doing four circuits, which will then still only take you 12 minutes, but will give your abs a great workout.
I usually do this type of workout at the end of my weights training, or after I've done a running or bike session, to finish off.
Lie down on your back with knees bent and feet on the ground. While exhaling, lift up your trunk, reaching sideways with one of your arms for the parallel heel. Inhale as you return to starting position. In alternate motions, keep touching your hand on your heels. This workout will tone up your external oblique muscles. Take heed to keep your legs in place and your feet firm on the ground.
Single knee raise crunch;
Lie down on your back with knees bent and hands placed behind your head. Raise your shoulder off the ground and bend knees to about 90 degrees. Slowly bring your right knee and left elbow together, lightly touching it. This exercise is almost like a bicycle crunch but the difference is that you're not stretching the legs out. This workout activates your rectus abdominis muscles.
Lie down on your back with knees bent, with legs wide apart. Raise your shoulders blades off the ground with arms straight and parallel to your trunk, try to reach through between the legs. Keep your ab muscles contracted at all times.
Wide toe touches;
While lying down on your back, put your legs up straight against your trunk making a 90 degree angle. Spread your arms wide on your side, parallel to your body. While exhaling, slightly raise your shoulder blades from the ground while stretching your left arm to reach the left heel. As you return to your starting position, inhale. Repeat this move with the right side. Do several repetitions alternately. Remember to always keep the abs braced during this move.
Lie down flat on your back. With your arms extended above your head and legs spread out, try to form an X on the ground with your body. While exhaling, lift one arm and the opposing leg simultaneously, touching your fingers onto your toe. Inhale and slowly lower back arms and legs to starting position. Repeat on the opposite arm and legs back to starting position. Be careful not swing the arms and legs mindlessly, but to focus on a slow, controlled motion. Be sure to contract abdominal muscles throughout this exercise.
This exercise targets your external obliques. With your back on the floor, lie down with arms extended on both sides. Raise your legs up straight against your trunk making a 90 degree angle. In a slow controlled motion, lower your legs to the left side of your body until your legs are close to the floor a few inches from your left hand. Slowly bring back to starting position. Repeat on the other side. Do several repetitions alternately.
this exercise is a simple but very effective one. Your body stays in one position but this static form of exercise will develop your core strength. It not only trains your abs but also your shoulders, arms, and glute muscles.
Position your hands straight under your shoulders on the ground as if you're about to do a push-up. Plant your toes on the floor and try to make sure your body is straight and stabilized. Your head should be aligned with your back. Hold the position for 30 seconds. You'll find out that as you gain more strength, you can hold a plank position for a longer period of time.
The world record for planking is 8 hours and 1 minute. (as I publish this)
To make this exercise harder, you can place a weight plate on your back to add some extra load.
this exercise is another basic static exercise that helps to build your core strength. Lie on your side and place your forearm on the floor under your shoulder in perpendicular to your body. With your legs straight, your upper leg is placed directly on top of the lower leg.
Your body is raised from the floor by straightening your waist. Hold the position and repeat on the opposite side. This may be hard for beginners, so if you have trouble doing it, modify this move by angling the body up against a wall.
Beginners can also do another modified version of it called a bent knee side plank. In this version, the leg that is closest to the floor is bent while planking, making it easier to balance.
To make the exercise harder, try extending your arm, instead of resting on your elbow. When you are doing the side plank this way, really focus on making sure that your body stays in a straight line from shoulders to feet. If you start sagging at the hips, your abs probably aren't strong enough for this more advanced version yet.
While doing all these exercises won't magically get you the perfect six pack abs you want, combined with proper training and diet, to achieve a low body fat %, it will help in sculpting and toning your body for more muscle definition.
Flat abs are the result of a healthy diet and proper training.
If you'd like some ideas for meals to include in a healthy diet, my list of 31 easy clean eating recipes might inspire you.
And for some tips on proper training check out these posts;
It all boils down to your choices. what are you willing to sacrifice to get the abs of your dreams? Depending where you are currently in your fitness journey, it may be difficult to do a complete 180 degree change, but little steps each day and persistence will take you a long way.
And, always make sure that you are enjoying your training. Mix it up and have fun, and it will be so much easier for you to stick to a consistent plan over time.
I'm always looking for more ideas about training, so please share any tips that you think might be useful, about lower ab workouts for women, or different ab exercises to include in a training circuit, in the comments below.
According to Wikipedia, progressive overload is "the gradual increase of stress placed upon the body during exercise training. It was developed by Thomas Delorme, M.D. while he rehabilitated soldiers after World War II." Full description here
And, principles of strength training; "involve a manipulation of the number of repetitions (reps), sets, tempo, exercises and force to cause desired changes in strength, endurance or size by overloading of a group of muscles". Full description here
Well, if you don't understand how to achieve progressive overload, through applying effective principles of strength training, then you are likely wasting most of the time that you're spending working out.
Your body will not change unless you force it to change.
it doesn't change voluntarily, just because you wish it to.
Simply put, you need to make your body be able to do something which it before could not do.
Then, your body will adapt by becoming stronger and building muscle, to cope with the new stresses it believes that you need to cope with in life.
Reverse this process, by being less active, and your body will believe that it needs less muscle and reduce the amount of muscle you have, making it easier for fat to build up from any excess energy / calories which you consume.
Lots of people go to the gym five or more times a week, for an hour or more, but over the years their body doesn't really change much at all. They are simply doing just enough training (application of stress to the body / muscles) to maintain their current physique.
If you are happy to just maintain your current physique, there is no problem with that, assuming you are in reasonable shape, but;
It might give you more free time to spend doing other things, if you understand how ensuring that you are applying progressive overload could achieve this result in fare less time.
two good quality training sessions per week, would normally be more than enough to achieve maintenance, presuming that you also have reasonable eating habits / nutrition planning.
When you understand, and focus on achieving progressive overload, you can be sure that you are training properly, and can be sure of achieving results.
If you're not doing that, then it's likely that at best you aren't achieving the results which you could be, and it's highly likely that you're not getting much result at all.
So, if not doing this, pretty much guarantees you at best poor results, why isn't every one focused on achieving progressive overload with their training? Well;
One of the biggest problems that you face in achieving progressive overload is, how do you continue to increase the load without hitting plateaus, where you just can't seem to break through and increase your one rep max?
Even using periodisation programming where you alternate higher reps with higher weights can eventually get difficult to make significant progress with.
The other problem that particularly new lifters can find, is that it can be overly challenging for them both mentally and physically, to handle heavy loads. This can also be a problem if you are recovering from an injury.
So, let's look at different ways that you can achieve progressive overload, in strength training.
When you are physically able to increase the weight you can lift for a given number of reps, it's time to go heavier. Staying with the same weight will simply maintain your current body.
Depending on which muscle group you are working with the exercise, and how advanced a trainer you are, will determine what a reasonable increase in weight is.
When you are just starting, it is relatively easy to increase weight, as your body adapts quite quickly, to cope with what is probably not initially a truly heavy weight. A more advanced lifter will already be handling heavier weights, and so a smaller incremental increase will be possible.
If you are training legs, with something like squats or leg press, then an increase of 10kg may be easily handled, but clearly your biceps won't handle this. You need to be practical and consistent.
If you need to work out what kind of weight you should be capable of lifting for a given repetition range, then this handy calculator will help you do this;
Increase the number of reps that you do for each set.
This is often used in alternate cycles with the increase in weight noted above, as periodisation. where you perform higher reps in one training session, followed by higher weight in the next session, and then back to higher reps for the next session, usually on a week to week rotation.
If you were to simply continually increase the number of reps for each set, you would start to get an out of control rep range. It's a good place to start for a beginner, followed by an increase in weight, and then alternated.
Increase the number of sets you complete.
If you are already pushing yourself to complete the most number of reps that you can with a given weight, it's not practical to achieve more reps.
Instead, add more sets to your program. Instead of completing three sets, add another one to two sets. Even if you can't complete the same number of reps for these sets as you did in the first three, you are moving more load, and so increasing the stress / overload on your muscles.
Add extra exercises, for a particular muscle group, into your program.
You might have pushed yourself to complete the most sets and reps of squats possible in the session. But you will be able to complete some extra sets of leg curls and leg extensions, to increase the workload, and thus overload on these muscles.
You could find that if you are giving it your all during a squat session, this might work better if you complete the extra sets of leg extensions and curls, before doing the squat sets. This will obviously make completing your squat sets more challenging, but your quads, glutes and hamstrings will be well warmed up.
Increase the number of sessions you are training a muscle group for.
We need to remember that we are focusing on overload of muscle groups, not simply increasing the workload that the whole body completes. Although that would also produce the result of making you fitter, provided you don't over train.
So, if you were training legs, including quads, hamstrings, and glutes twice a week, you could add a third session into your program, including the same exercises.
Women typically have faster recovery time than men, and so will need less time between working a particular muscle group, to allow it to recover. Definitely an advantage to being a woman!
If you are going to use this method, you should also focus on recovery for these muscle groups between sessions. Depending what level of training you've reached, this could include, massage, ice baths, active recovery such as walking, cycling, some running, stretching, foam rolling etc, between your strength sessions to ensure the muscles are ready to handle more stress again.
Increase the intensity with which you complete your sets.
This could be done by increasing the speed with which you complete each repetition.
If you complete each rep with a faster tempo, working on speed and power, you are exerting more effort.
If you force yourself to complete each rep at a slower tempo, the time under tension is increased, and greater effort is required to complete the same number of reps for each set.
Try halving the amount of rest time that you have between sets.
Often you will see people around the gym chatting and socializing be-tween sets. They are probably in the "exercising" zone, instead of "training", as there is clearly little or no focus on a set rest time.
Some people have a different view on this, believing that you need to take as long as you need to between sets, to recover fully before completing the next set, so that you can complete each set with greatest effort. There is some merit to this thinking as well, particularly if you are already lifting very heavy weights, or high reps. But what every your recovery time, it should be spent breathing well to recover, and focusing mentally on the next set, not idly chatting.
Allocate your time in the gym for training, focus on that, to get results, and enjoy socializing after the works been done.
Change the exercise that you are using to focus on a particular muscle group.
For example if you have been doing body weight squats, you could do jump / plyometric squats instead.
You could add something like this into your program as well. Complete body weight or jump squats, or flying lunges between your bar bell squat sets. Your legs will be dying after this workout, but the gains will be rewarding in time.
Add any of the following into how you complete your sets.
Even just adding something like completing a few extra partial reps at the end of each set, is adding additional progressive overload to the muscle.
Try adding a different shocking principle technique to the end of every set, and really feel the burn! i.e;
With this knowledge, applied with the right amount of effort, you can't help but achieve gainz!
We need to remember that progressive overload is only one principle of strength training, albeit a foundational one.
If you were to blindly pursue this principle, without correct application of others, your training will still suffer. So let's tie a few other strength training principles together.
most sports, and in fact most things we do in life require force applied through your feet to the ground. To move you in any direction, laterally or vertically standing up or jumping.
The more force you are able to apply through your feet, the better you will be able to perform.
so, training with exercises that include these moves, and require you to exert force through your feet is practical and provides bang for your buck, training wise.
Exercises such as squat, dead lift, cleans, lunges and a range of plyometric moves are great for this.
The more explosive force that is involved in a movement, the more motor units within the body, and the muscle fibers which they control and engaged.
Again, plyometric moves, and major lifts such as the squat, deadlift and cleans will require explosive force to complete properly.
The more explosive force which you apply to these moves, the heavier the weight you will be able to move, and therefor better results are achieved during, and after, training.
Remember that training with weights, is "all about the weight" and usually you should be aiming to train with a heavy load. So even when applying explosive force, you won't be going too fast, or swinging the weights. They will be too heavy for that, so if you find yourself doing this, stop and evaluate what you are doing, because it's wrong.
And if you are wondering how your strength compares to other lifters. Well, I could tell you that we are all unique individuals, and so focus on your own performance, but that's just weak!
And I know that we all love some competition, so I'll share with you this strength level calculator, which I think is great to gauge yourself.
And just in case you're wondering. It rates me as advanced, and says that I'm stronger than 92% of women in my age group. So considering that I'm not a power lifter, I'm pretty happy with that:)
And, if I continue to apply the progressive overload principle in my programs, then one day they might rate me as elite - Can't wait!
There aren't too many things that we do in life, that don't require multiple joint movements. So training this way as well, is just good sense. And you'll get better results, so why not do it:)
These exercises again include squats, deadlifts, lunges, cleans, pull ups and plyometric moves. All of which engage more total muscle fibers than isolation exercises such as bicep curls, tricep extensions etc.
It should be pretty clear, why the compound moves are foundational in most good training programs. I just love them!
I touched on this above, when considering how to continually achieve progressive overload.
There are a couple of important points;
Therefore, most strength training programs will have an element of periodisation built into them.
This can be, increasing the reps one week, followed by increasing the weight the next week. splitting different body parts like upper and lower into different sessions, on season versus off season training for professional athletes, or a combination of these type of things.
Depending on what sport, or other purpose you are training for, there will be a different focus to achieve the required result.
The three main energy systems are;
There is an element of progressive overload required to achieve results from most forms of training, but we have been mainly focused on strength training here, which when done properly will train the Anaerobic systems mainly.
I hope that this will help you to be focused on the right things when you are training. Most of all, focus on training, not just "working out".
You need to have goals, measure your current performance, set proper programs to continually improve that performance, and your results will be unstoppable!
Please feel free to share this with anyone you know who needs some help shifting up from just "working out" to getting real results.