Flexibility – Developing The Sharp Edge To Success And A Killer Ab Workout

Flexibility is a powerful tool to help you manage life—both mentally and physically. Our degree of willingness to bend, swerve and twist, ultimately delivers success and our marvelous brains help us dominate our landscape. But you can’t stay relevant, in any environment, unless you adapt to the nuances of change.

Isn’t a functionally-fit body, powered by clean nutrition and mindfulness, the ultimate goal? How much better is it to have a powerful core, even if not accompanied by a six-pack? The answer is, 1000x better. When we train our core, developing the muscles we cannot see, we are rewarded in countless ways. The benefits include:

• Balance
• Flexibility
• Good posture
• Strong abdominals
• Maximizes reaching your full fitness potential
• Maintains a strong kinetic chain
• Preserves quality of life

That’s why it’s important to include training your core muscles into your fitness routine. Try this Abdominal Core Circuit, twice a week, to power up your stabilizers.

Abdominal Core Circuit Workout

Dead Bugs (reverse Bird Dogs):

1. Lay flat on your back, on the floor, with your hands extended above you toward the ceiling.
2. Bend your knees at a 90-degree angle and raise your thighs until they are perpendicular to the floor.
3. Exhale, engaging your abs, pressing your lower back into the floor.
4. Maintain this position throughout the whole exercise.
5. Slowly lower your right arm and opposite leg to the floor simultaneously.
6. Perform the movement slowly and with control.
7. Exhale as you lower.
8. Inhale and return to the starting position.
9. This is one rep. Alternate sides and repeat for 10 reps each side.

Super Slow V-Sit Twist:

1. Sit on the floor with feet drawn close to your backside and hip-width apart.
2. Place your hands straight out in front of you, palms down.
3. Engage core and lean back to a 45-degree angle, keeping abdomen tight and engaged.
4. Slowly twist to the right, keeping your feet on the floor, and touch the ground to your right. Do not twist from the lower back. Twist the upper body only.
5. Return to centre and repeat movement to the left.
6. This is one rep. Work your way up from 5 per side to 12.

Planks:

1. Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor.
2. Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from your ears to your toes with no sagging or bending. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet, and remember to keep your butt down.
3. Hold this position for 10 seconds. Release to the floor.
4. This is one rep. Work your way up to 30, 45, or 60 seconds.

Reverse Crunch:

1. Lie on your back with your arms at your sides.
2. With your knees bent, squeeze your abs and raise your legs so that your knees are hovering over your hips at a 90-degree angle. Keep your calves parallel to the mat so that your legs are in a tabletop position.
3. Engage your core as you lift your hips and knees toward your chest. Think of tilting your pelvis forward. Keep your entire upper body on the ground. Make sure that only the lowest part of your back comes off the ground; nothing higher.
4. Keep your legs at a 90-degree angle throughout the entire movement as you come back down, through the tabletop, and tap the feet on the ground. Remember to breathe slowly while squeezing your abdominals.
5. This is one rep. Repeat for 10 reps.

Rotational Lunge:

1. Stand tall with feet hip-width apart, and grab a moderate weight dumbbell or kettlebell. Hold the weight horizontally by its ends, just below your chin.
2. Step forward with your one foot and slowly lower your body into a lunge.
3. As you lunge, rotate your upper body toward your lead leg. Make sure you’re rotating from your upper back, engaging your core at the same time. Do not rotate from your lower back.
4. Return to the starting position.
5. This is one rep. Perform 10 per side. Do 3 circuits.

See Also: 10 Upper Body Exercises for Women Over 50

Flexibility & Fitness Go Hand in Hand

I’m working on my flexibility and though I will never look like a beautiful ballerina, my goal is to adjust my workouts often enough to remain a functionally fit woman for life.

If you would like a customized training and nutrition plan to help you gain flexibility and fitness, join my 4-week Fit Commit program. You can spend time with me personally and fine-tune your training to get the upper edge.

With great love and wishes for wellness,

Tosca