Top 10 Core Exercises

What makes up your core?  The core consists of your abdominal, back, and lower back regions. A strong and stable core is vital for good balance, proper posture, and injury prevention.

  • You want a strong and stable core so it will help to stabilize the muscles involved with balance.
  • As you grow older you want to keep a strong core so you can maintain proper posture.  This is important especially the older you get. Back pain, neck pain, and several other forms of pain can result from not having a strong core which can result in poor posture over the years.
  • Injury prevention is another amazing benefit of working the core. Of course not all injuries can be prevented, BUT most can be or at least the injury can be lessened.
  • Below are some of the exercises you can do to strengthen your core. I recommend performing twenty to as many repetitions as you can for two to three sets and as often as you can.
TOP 10 CORE EXERCISES

Click on photos to view video

Bent Arm Side Bridge – Try 30 seconds on each side
Bicycle – the slower you go the harder it is
Roman Chair: Straight Leg Raise – Try 3 sets of 20, if you can do more, Great!!
Elbow Plank  – Try holding for at least a minute.  To make it harder raise one of your legs.
Straight Leg Raises w/ Hip Raise – Do this for a at least 1 minute and you will feel the burn.
Trunk Rotation With Medicine Ball and Feet Up – 3 sets of 15; using a weight does the same thing as a medicine ball if you can not get ahold of one. (works your love handles)
V Sit – my favorite!!
Side Bending On Hypertension Machine
Straight Leg Raises – try for about a minute
Double Crunch On Bench
Advertisements

Victorias Secret Workout

Every year I always watch the Victorias Secret Fashion Show, just like everyone else and I have always wondered, what does it take to get their bodies.

Image

I have seen a behind the scenes video called, “a day of an angel” where they show the workout and it is intense.  It was a while ago when I saw it.

The other day I came across their workout on the web, and decided why not share it with you.

Here it is:

2 minutes: Light stretching, including Good Mornings and Good Mornings with Knee Bends
1 minute: Jumping Jacks
30 seconds: Platypus Walks
1 minute: Shadowboxing with Crossovers, Uppercuts and Knee Bends
1 minute: Plié Squats with Calf Raises
2 minutes: Reverse Lunges
1 minute: Squat Thrusts
1 minute: Scissors Reverse Crunches
2 minutes: Deluxe
1 minute: Bench Stepups (if possible, combine with Triceps Kickbacks)
1 minute: Pushups

Now for the diet: The models eat small meals 5 times a day. They avoid processed food and usually stick to eating organic fruit and vegetables when possible. Their diet is high in protein so they keep their muscle and only lose fat.

There you have it! Now you have the ability to look as sexy as a Victoria’s Secret Model! If you don’t have a willingness to work hard, chances are you will just go from one fad diet to the next. It didn’t take you a week to gain all the weight you may be trying to lose, so don’t expect to lose it in a week.