Balancing Your Body and Mind

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22 Plank Exercises to Challenge Your Abs, Core & Upper Body Muscles

22 Plank Exercises to Challenge Your Abs, Core & Upper Body Muscles

Alright folks, Zach here. You’ve probably felt the intense burn of a timed plank. You also might hate how monotonous they are, but it’s extremely effective for building a strong core and abs if done correctly. So – here’s 22 plank stability variations that you’ll love to hate. 1. Standard plank The standard plank works the fast twitch muscles of the core, allowing you to develop your ability to stabilize. 2. Under arm plank Throw in a reverse fly to hit the obliques, triceps, and inner back 3. Unilateral arm plank Want to strengthen those pecs? try using one arm at a time for stabilization in the Unilateral arm plank. 4. Elevated arm plank This method is good for transferring more stress onto your upper chest. 5. Side plank Not an especially new method, but excellent for building up your side abs. never forget your side abs. 6. Alternating side plank Now that you’ve got the side plank down, try alternating sides to strengthen more of your chest, back and shoulders. 7. Bridge plank Lets not forget strengthening the lower back and glute muscles. 8. Superman plank Another great stability exercise for strengthening muscles all across your back and glutes. butt muscles, that is. 9. Crocodile plank This one is great for transferring the challenge to your triceps. 10. Twisting plank A lot like the standard plank, this grounded twisting allows you to tear into your external obliques, popularly known as your side abs. 11. Unilateral hip plank A cool way of building strength specifically in your hips, obliques, glutes. Make sure to get both sides. 12. Horse plank (extended/weighted) Definitely different from your average plank, but perfect for targeting your lower back, thighs, and shoulders. If you want more of a challenge, grab a manageable weight and stabilize...

Set Your Abs On Fire – Real Time Ab Workout

Set Your Abs On Fire – Real Time Ab Workout

This workout is a follow along real time workout. Each set is 45 seconds active, with a rest period of 15 seconds between sets. Kickouts, Seated bicycles, Jack knives, Super crunches, Butt raises, Lazy scissors, Mini butt raises, Heel crunches This is definitely my favorite ab routine lately. In the video, you can do it with me. 1. Kickouts Place your hands on the floor at your sides for stability while balancing on the top part of your butt. With your heels together, extend your feet outward without touching the ground, then retract your knees back towards your chest to crunch your abs. If you feel pain in your lower spine, reposition or pivot to relieve the pain. Feel the warmth building in your abs. That’s what you’re looking for. 2. Seated Bicycles No need to change position. Instead of kicking out both legs, you’re going to alternate them. Like pedaling a bike. One knee is extended while the other almost touches your chest. Avoid shifting or tilting to one side or the other during the movements. Make sure to keep an even pace and breathe steadily. 3. Jack Knives Begin on your back with you hands outstretched overhead. Keeping your legs as flat as possible on the ground, exhale and hike your upper body forward. Use the momentum of your arms to help you crunch your abs while reaching towards your feet. Inhale as you ease your body back down from the crunch, returning your hands overhead. 4. Super Crunches Keep your feet flat on the ground, bend your knees, and stretch your arms overhead. Similar to a normal crunch, flex your abs until you raise your shoulders off the ground. There should be no gap between your lower back and the floor. Remember to keep your arms...

5 Exercises for Tightening Up Your Hips and Thighs

5 Exercises for Tightening Up Your Hips and Thighs

Hey guys, This workout will target your hips and thighs. It consists of 5 body weight exercises you can do at home. Exercise 2 was a bit of a challenge for me in the beginning, but the results were so worth it. Exercise 1 – Lunge Shuffle The first exercise in this workout is the Lunge Shuffle. This exercise is going to strengthen and tone your hips, glutes, quadriceps and hamstrings. Begin in a lunge position with both legs at a right angle. Shift your footing from one leg to the other — by twisting your legs into a wide legged stance, and then kneeling down onto your opposite leg. As the movements become more familiar, smooth it out into a fluid dynamic movement — pivoting from one leg to the other. Make sure to get 10 to 20 repetitions on both sides. Exercise 2 – Tiger Lunge Exercise 2 is the tiger lunge. Begin with one leg as you would for a basic lunge — stepping as far forward as you are able. Your other leg should stay grounded when you step, allowing you to balance when you step backward. It also gives a better extension of your glutes. As you lunge forward, plant your hands on the ground to support your body weight. Push off with your front foot, then reverse your movement with a step backward, keeping the same leg grounded. After 10 – 20 Reps, switch to grounding the opposite leg and repeat the exercise. On both motions, avoid leaning your knee over the tip of your toes. It may take a little practice to figure out how wide of a stride you’ll need but you’ll get it down. This the exercise is going to allow for an almost complete flexion and extension of the...

3 Min Ab Workout – 5 At Home Exercises

3 Min Ab Workout – 5 At Home Exercises

Hey guys, This ab workout for women consists of 5 exercises you can do at home. It consists of six 30 second movements to strengthen and tone your abdominals, obliques and your core. It will also help increase your metabolism which will speed up your ability to burn the fat covering your abs. If you want 6 pack abs, this workout will help. Exercise 1 – Leg Lifts We’ll begin with leg lifts. Start by putting your hands beneath your tailbone for balance and padding. Your legs are going to be straight and starting slightly off of the ground. Raise them up as high as you can go without raising your butt off of your hands. You want to keep your legs as straight as you can for resistance. It’s okay if your legs bend a little bit as it takes a bit of the stress off the lower back. After doing as many reps as you can do for 30 seconds, we’ll move on and add the upper abs. Exercise 2 – Suitcase Crunches Bring your hands together overhead to begin suitcase crunches. Aim to touch your toes in the air like an uppercase U. Try to raise your lower back off of the ground to compact your abs as much as possible. Also make sure your shoulders are raising off of the ground to engage your upper abdominals. Exercise 3 – Leg Extension Crunches Let’s switch to leg extension crunches. Begin with your legs bent at a right angle in the air, with your hands behind your head. Youre going to begin by crunching your abs and bringing your elbows towards your knees, then straightening your body as you extend your legs. Keep your feet off of the ground. Try to avoid pulling your neck forward. You...