fit tips

Well, according to a recent ACE study--Get on your bike! That's right the bicycle! According to the study, it uses the rectus abdominis (i.e., the 'six pack') and the obliques (the waist) simultaneously....so more bang for your abdominal buck.

Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45- degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout. The Bicycle:

1. Lie on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck.
3. Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.

1. Do not squeeze and suffocate your head with your elbows. Instead chest open! Keep your elbows wide from your shoulders and while reaching one elbow for the opposite knee, shoot the other one down to the mat--opening up your chest to the side. When you come back to center open your chest to the ceiling lifting as much you can so that you can work to get your shoulder blades of the floor. This isn't as easy at it seems--lift shoulder blades off of the floor!
   
   
2. Do all your reps one side at a time! 10-20 reps left elbow to right knee. (right elbow shooting down to the floor opening the chest to the side) And then switch! This is help you gain control of the work instead of just throwing yourself side to side and letting momentum take over instead of your core.
   
   
3. Do a reverse bicycle! Bend the elbow toward the leg going out instead of the knee coming in! This really brings the lower abs into the game--especially if you are hovering that straight leg close to the ground.
   
   
4. If the bicycle is just too dang hard at first---Do a HIGH BIKE! raise your legs straight up into the air (instead of out in front of you) and suck the knee into your chest as you cross the opposite elbow in. You can really build up strength quickly!
   
   
5. The directions say "Keep even and relaxed breathing" Ha! it's so much easier to hold your breath during abs. However, listen closely, breathing out and engaging your belly button into your abdominal wall--is so efficient!!! So concentrate on breath out means your abs are engaged. Breath out, abs engaged. Breath out abs engaged. Use one hand on your belly to make sure you are engaging when breathing and not pushing out the muscle. It's a good check.

Look a strong core is the beginning of everything in body endurance. It's your power source. It's your balance and control. Core is where all movement starts and stops. Well, maybe not all, but it's a dang good image to have while working out. Remember your core is: Abs, Lower Back, Glutes, Inner and Outer Thigh (the stabilizers).