Home Videos Photos

All tag results for ab workout

How To Get The MOST Out Of Your Ab Workout

Filed under: Exclusives!Q&AFitnessAbsMike Donavanik

Mike D extreme burn

What's the point of doing bunches of crunches if you're not FEELING any kind of a burn? Short answer: There is none!

If you want see results, you have to challenge your body!

Despite regular workouts, a FitPerez reader named Stan hasn't had much luck in the abdominal department so he wrote celeb trainer Mike Donavanik for help!

Hi Mike,

I have questions about simple abdominal exercises. I have been doing many sets of abdominal exercises every day, such as vertical leg crunches, traditional crunches, and the ab rocker at the same time. However, about 2 months after I started this, I feel no more burn. What can I do to improve my own program?

According to Mike D:

Hi Stan!

If you’re not feeling the burn, those exercises probably aren’t challenging you anymore. If you can complete them without feeling any difficulty, it’s definitely time to change up your current routine. One of the easiest things you can do – without adding any equipment – is create an abdominal specific exercise circuit. So, piece together three to five abdominal exercises and perform them back-to-back.

Here’s a quick example (perform 3-5 sets):

1. Leg Raises – 15 reps

2. Crunches with Legs Elevated – 15 reps

3. V-Ups – 15 reps

4. Bicycle Crunches – 15 reps each side (30 total)

5. Russian Twists – 15 reps each side (30 total)

Another way to challenge yourself is to add some weighted resistance to your abdominal exercises and/or pick more challenging abdominal exercises. If you’re going to add some weighted resistance, all you’ll need is between 5 and 15 pounds. While it may not seem like a lot, that weight will definitely add up, especially if you add it to an abdominal circuit. Some challenging exercises that you may want to add to your routine are: hanging leg raises, hanging windshield wipers, stability ball pikes, TRX Pikes and the list goes on and on.

Your abdominal muscles are just like any other muscle in your body, they’re eventually going to adapt to a given stimulus. To continually challenge yourself and make gains, be sure to change up your routine every 3-4 weeks.

We're feeling the burn just reading this! If you've got more questions, write Tips@FitPerez.com or tweet @MikeDonavanik on Twitter for more answers!

Tags: , , , , , , , , , , ,

Permalink / Comments Off / Email this  »

5 Moves That Will Give You GaGa's Super Abs

Filed under: Lady GaGaFitnessPersonal TrainerAbsAdvice

how-lady-gaga-gets-rock-hard-abs.jpg

Lady GaGa works hard on that amaaaaazing body of hers.

But if you do just a few exercises, soon you can have abs just like her!

Her trainer Harley Pasternak says that all it takes is a little time out of your day to do the following five moves:

The Bicycle Crunch

To do:
• Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Interlace your fingers and put your hands behind your head.
• Bring your knees in toward your chest and lift your shoulder blades off the ground.
• Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
• Now switch sides and do the same motion on the other side to complete one rep, which creates the peddling motion. Do this exercise with slow and controlled motion.
• Do 10 reps.

Ab Rotations

To do:
• Sit on the ground with your knees bent and your heels about two feet from your bum.
• Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don't let it curve.
• Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
• Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. This completes one rep.
• Do 16 full rotations.

Reverse Crunch and Double Crunch

To do:
• Lie on your back on the floor. Place your hands on the floor beside you.
• Bring the knees in toward the chest with your feet together.
• Use your abs to slowly curl the hips off the floor and into your chest; now slowly lower them back to the starting position to complete one.
• Do two sets of 25. Don't swing your legs to create momentum; use your abs — after all this is an ab exercise.

*Double the return on your efforts adding an upper abdominal curl while you curl up your pelvis. This will work your upper abs as well as your lower abs. Go slowly and feel as if you are curving around your belly button from both the top and the bottom of your spine.

Dumbbell Side Bends (These are GaGa's favorite!)

• While holding dumbbells, bend side to side.
• Don't go too heavy on the weights!

Cardio Circuits

• Do a 25-minute cardio circuit fives times a week
• This includes running, walking, and even dancing!

If you just do a mix of these ab exercises along with some high-intensity cardio, you will melting off that belly fat in no time! Use Queen GaGa as your inspiration!

[Image via WENN.]

Tags: , , , ,

Permalink / Comments Off / Email this  »