How To Know If My Deep Abdominal Muscles Are Working

 

We do a lot of deep abdominal work in my programming. One of the biggest questions I get ask is, "How do I know if my lower core muscles are working?"

It's easy to tell if you top abdominals (rectus abdominis, or your six pack) is working because you can feel it, and sometimes see it flex. However, the core muscles in your lower abdomen are a little trickier. 

The deep core muscles work to stabilize the spine and the pelvis, so you have healthy hips and an aligned low back. When they don't fire properly, your superficial core muscles can take over, and you may also experience low back pain and tightness.

This video explains what to look for and feel when you are working to improve the strength, stability, and activation of your lower core muscles. Look for for what is known as doming or bread-loafing. This is when you initiate a core exercise and your belly turns into a dome. 

You want your belly to flatten when you perform core exercises. I walk you through different...

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Booty Building Quick Circuit

glutes home workout May 30, 2018

Feeling a little cheeky today from this killer glute workout! Grab a dumbbell and your favorite mini bands and let's get started.

If you haven’t tried the x bands booty mini band set, your glutes are missing out.

Booty Building Quick Circuit

1a. Dumbbell bridge: 4x12

1b. Band monster walk: 4x10 forward then backward

1c. Double band frog hyper: 4x10

Run through each exercise without rest. Then rest 45 sec and repeat for all four sets.

 

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Low Step Total Body Blast

Low Step Total Body Blast

 

Time for a new workout challenge! All you need is a small step and dumbbell (though bodyweight works great, too!)

1a. Goblet hold side to rear lunge: 4x8each

1b. Low incline push-up: 4x8

1c. Plank step-up: 4x8

Go for four rounds! Perform 1 set of each exercise without rest. Rest 1 minute and repeat for all four rounds.

 

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Dumbbell Combo Blaster

Dumbbell Combo Blaster

If you're short on time combo exercises are the way to go. All you need is a set of dumbbells and ten minutes to get your heart revved with this quick workout.

1a. Alternating reverse lunge-curl to press: 3x6 each side

1b. Stiff legged deadlift: 3x10

1c. Wide stance squat with twist: 3x10

Perform one set of each exercise before rest. Take a quick 1 min break and repeat for all sets.


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Glutes and Core Dumbbell Challenge

Glutes and Core Dumbbell Challenge 

Need a new quick workout challenge? Grab a pair of dumbbells and try this!

1a. Cossack squat: 2x8each side

1b. Single-leg glute bridge: 2x8 each side

1c. Uneven waiter's carry: 2x10 steps each side

2a. Russian twist: 2x8 each side

2b. Seated leg drop: 2x8 each side

This workout is divided into two circuits. Perform 1 set of each exercise in circuit 1 without rest. Rest 30-60 sec and repeat. Do the same for circuit 2.

 

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Quick Kettlebell Blast

Quick Kettlebell Blast

 

Short on time and space? Grab your favorite kettlebell or dumbbell and let’s get to it!

1a. Goblet squat: 3x10

1b. RDL: 3x10

1c. Alternating reverse lunge with overhead hold: 3x8 each side

2a. Halo: 3x6 each way

2b. Wood chop: 3x8 each side

This workout has two groups. For group 1, perform one set of each exercise without rest. Rest 30-90 sec then repeat for all 3 sets. Once you finish group 1, repeat the same pattern for group 2.

 

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Fiery Upper Body Workout

Uncategorized May 30, 2018

Check out this fiery upper body quick workout! This one is great for a home or hotel workout, or when the gym is too busy to access a lot of equipment. Grab a pair of dumbbells and let's get to it! 

Fiery Upper Body Workout

1a. Bent over row: 3x12

1b. Arnold press: 3x8

1c. Sumo row: 3x8

1d. Triceps kickback: 3x12

1e. Biceps curl: 3x12

Perform 1 set of each exercise without rest. Rest 30-60 sec and repeat.

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Full Body Dumbbell Blast

Uncategorized May 30, 2018

Sun's out, buns out! This workout targets the glutes and core with a few of my fav bodyweight exercises. It works well if you need a quick workout when you're short on time, or you can add it to the end of a training session.

Full Body Dumbbell Blast

 

1a. Single-arm sumo deadlift: 4x8 each side

1b. Floor press: 4x10

1c. Renegade row: 4x8 each side

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Bodyweight Glutes and Core Workout

Uncategorized May 30, 2018

Sun's out, buns out! This workout targets the glutes and core with a few of my fav bodyweight exercises. It works well if you need a quick workout when you're short on time, or you can add it to the end of a training session.

Bodyweight Glutes and Core

1a. Bridge pulse: 4x15

1b. Side lying hip raise: 4x10 each

2a. Side plank with abduction: 4x30 sec each side

2b. Plank walkout: 4x5

Perform each exercise as a superset, completing 1 set of exercises in group 1 before resting 30-60 seconds. Once you finish all four sets, move into group 2 and repeat the same sequence.

Hip raises and plank with abduction follow the same movement pattern, so your core and abductors work really hard during this one!

 

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Ankle Weight Booty Blasting Home Workout

Uncategorized May 30, 2018

The summer heat has arrived and I'm excited to get back out on the water. A nice glute plumping session definitely makes for a happy bikini booty. This is one of my fav ankle weight routines.

I'd love to have you try it with me!

Ankle Weight Booty Blaster

1a. Donkey kick from elbows: 3x12 each

1b. Hip rotations from elbows: 3x8 each

1c. Glute march: 3x12 each

 

This is a circuit, which means you perform 1 set of each exercise before resting 30-60 seconds. Repeat for all three sets.

I am using 5lb ankles weights in this video that I picked up at Target. You don't need to go super heavy to build a beautiful bum.

Have fun and let me know what you think!

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