Get a Balanced CORE workout for Sleek & Slender ABS!

In order to tone and tighten your core to give you the sexy lean mid section you are looking for, there are 4 muscle groups you MUST hit.  Often I see ‘core’ workouts that only hit the rectus abdominis muscle AKA the front of your abs.

To get a tight, sculpted, balance core we need to make sure working each of these muscles during your AB workout:

1. Rectus Abdominis (front of your core)

2. Interior and Exterior Oblique’s (sides of your core)

3. Transverse Abdominis (innermost of the flat muscles of the abdomen)

4. Lower Back

It is important to have a well balanced core workout implemented in your training program. Out of all the core muscles the transverse abdominis muscle probably the most forgotten muscle during AB workouts, but really is the most important. This muscle is critical to exercise to strengthen the core and minimize back injury.

Here is a AB circuit that includes exercises that will hit all of these 4 key muscles in your CORE:

1. Toe Touches or Bicycle Crunch (Rectus Abdominis) 45 Seconds/15 Seconds off
2. Side Plank Dips (Internal and External Oblique’s) 45 Seconds/15 Seconds to switch sides
3. Low Plank Hold (Transverse Abdominis) 1 Minute Hold
4. Back Extensions (TA and Low Back) 45 Seconds/15 Seconds off

Repeat 3-4 Rounds.

During this workout, think about the muscles you are working for each exercise. Make the ‘mind/muscle’ connection. Visualize the muscles working, squeeze the muscle through the movement and through your set. Draw your belly button into your spine during each rep. Think of your Abs as a wet towel. With each rep you are trying to ‘wring out’ the towel.

Be The Influence!

Happy Motivational Monday: Meet Brittany!

Total weight lost: 30 lbs

(Click on the above photo to enlarge)

Brittany has inspired me so much!  In the beginning this beautiful girl was the “underdog”  in my class .  She was quiet, never complained, and ALWAYS showed up.  The longer she stuck with it, the stronger she got, the more confident she became, and the more she transformed.  It has been a pleasure watching her grow mentally and shrink physically!  She never once doubted the nutritional or fitness components of my program.  We were able to get her to her most confident physique ever for her big day.  How rewarding for me, and enjoyable for her.  Here is what Britt had to say:

“I started Nancy’s class back in September 2010 when it was two days a week with the intention to keep my self shape. In the beginning of 2011 the class became four days a week and I was excited for the challenge of doubling up on hard workouts each week. I was determined to keep with the class and quickly came part of my daily routine. In February 2011 I got engaged and knew I wanted to continue to get in shape and get toned for my wedding. Every class was different yet challenging and kept me excited and on my toes for the next workout. Towards the end of 2011 I knew I wanted to kick it up a notch for my June 2012 wedding. I was determined to be in the best shape of my life and feel great on my wedding day! I came to Nancy who gave me a great diet that consists of several small meals throughout the day. I immediately started the next day and was very excited about it. Very quickly I was seeing results and feeling great! I was losing weight and feeling so much better. Throughout the next 7 months until my wedding I continued with the diet and Nancy’s classes along with long runs on the weekends. I was feeling awesome and began pushing myself harder during the class and woke up everyday so excited to go to class! I was becoming more competitive with myself. Over the passed almost two years I have never missed a class unless I was out of town. It’s the way I start my day and makes me feel so accomplished before I even get to work. By the time my wedding came on June 30 2012 I felt so great, the best I have felt in years. I could totally see how my body was changing and I was so proud of myself! I lost close to 30 lbs and hadn’t been that weight since freshman year of high school! I worked so hard but it was so worth it! Nancy has been such an amazing trainer, mentor and motivator giving me the confidence and encouragement to make me better. It has truly changed my life for the better!” Brittany

Be the Influence!

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