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My abs haven't always been my #1 asset. There was once a day where they were not very defined and I had lots of work to do. Clean eating as Ive said before helped LOTS. But a few of my favorite ab exercises (below) helped make them "pop" out! After pregnancy, I have got my work cut out for me to get back to where I was once, but I am proud with how they are at the moment-thanks to staying healthy throughout my pregnancy. They are flat which is great but I want my muscles to POP! I know with time and hard work, I can get them back 100%. Whether you are going on a summer cruise or just headed to your neighbor's pool party, here is a 5 day total ab workout plan to get your abs to where they need to be! Be prepared to sweat a little! Monday - 20 Reverse Crunches - 30 Russian Twists - 40 Second Side Plank - 30 Mountain Climbers - 20 Scissors Tuesday - 20 V-Ups - 30 Mountain Climbers - 40 Side Jackknives - 30 Burpees - 20 Second Side Plank Wednesday - 20 Second Plank - 30 Scissors - 40 Reverse Crunches - 30 Sit Ups - 20 Bicycle Crunches Thursday - 20 Bicycle Crunches - 30 Side Jackknives - 40 Burpees - 30 Second Side Plank - 20 Scissors Friday - 20 V-Ups - 30 Russian Twists - 40 Reverse Crunches - 30 Sit Ups - 20 Side Jackknives Demos Reverse Crunch: - Lie on the floor and place hands on the floor or behind the head. - Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed. - Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling. - Lower and repeat for 1-3 sets of 12-16 reps. - It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum. V-Ups: - Lie on a flat surface with your lower back curvature pressed against the surface. Hold on to a fixed and sturdy object behind you (such as one of the beams from a squat rack) or you can just have your arms by your side with the palms facing the floor. Your feet should be straight in front of you and the upper torso should be aligned with the arms behind you holding on to the fixed object. - Raise your legs to where they are off the floor. This will be your starting position. - Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so. - Go back slowly to the starting position as you breathe in. Russian Twists: - Sit on the ground with your knees bent and your heels about a foot from your butt. - Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don’t let it curve. - Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage. - Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. This completes one rep. Sit Ups: - Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees. - Place your hands behind your head and lock them together by clasping your fingers. This is the starting position. - Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise. - Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling. Side Jackknife: - Lie on your left side on an exercise mat with your legs extended straight downward and the right leg on top of the left. Place your left hand on your abdominals. Place your right hand behind your head. This is your starting position. - Raise your right let straight in the air while simultaneously raising your torso, bringing your right elbow toward your right leg. - Hold for a moment and then return to the starting position. - Repeat for a complete set and then switch sides. Mountain Climbers: - Start the exercise by lying face down on the floor. - Straighten out your arms and then touch your knees down to the ground or floor. - Now you are ready to lift yourself up into position. When doing this, be sure that your hands are directly under your chest at a width that is slightly more than your shoulder length distance. - Once you have settled into position and checked the position of your hands you should be sure to keep your legs stretched out, ensuring that they are properly lined up with the rest of your body. Pay special attention to your knees as many people tend to create a gap here but that should be avoided. If the recommended position is uncomfortable for you, it is alright to modify it slightly as long as you maintain the correct posture. - Now you should stretch out your left leg for stability. Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain or tree (hence the name) except horizontal instead of vertical. - After bringing your right knee up, return it to the original position and do the previous step with your left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber) Scissors: - Lie flat on your back. You can extend your arms so they're against the sides of your body with your palms pressing into the floor, or you can bend your elbows and place your palms under the back of your head. - Bend your knees and draw them into your ribs. This will make it easier to pull your navel in towards your spine and actively press your lower back flat on the ground. - Lift both legs straight up toward the ceiling, continuing to engage your abs and press your lower back into the ground. - Keeping your core strong, slowly lower your right leg down toward the ground, until it is a few inches above. Then scissor your legs, so you lift your right leg back up as you lower your left leg down towards the ground. - Keep the movements slow and steady, moving with control, and keeping your core engaged the entire time, and your lower back pressing into the floor. Side Plank: - Lie on your left side with your knees straight. - Prop your upper body up on your left elbow and forearm. Position your elbow under your shoulder. - Brace your core by contracting your abs forcefully as if you were about to be punched in the gut. - Raise your hips until your body forms a straight line from your ankles to your shoulders. Your head should stay in line with your body. - Hold this position for the prescribed amount of time while breathing deeply. That’s one set. - Turn around so that you’re lying on your right side and repeat. Plank: - Start off on a yoga mat in the pushup position. Starting with the pushup position is the easiest way to get into the plank. - Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders. - Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine. - Straighten your body but keep your neck and spine neutral. Imagine that you’re a plank of wood, and that you’re straight as an arrow. - Flex your abdominals and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise. - Hold this position, also known as the plank, until after the burning begins. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head. Bicycle Crunches: - Lie flat on the floor with your lower back pressed to the ground and contract your core muscles. - With your hands gently holding your head, lift your knees to about a 45-degree angle. - Slowly, at first, go through a bicycle pedal motion. - Alternately touching your elbows to the opposite knees as you twist back and forth. Burpees: - Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you. - Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body. - Lower your chest to do a push-up. Bring your chest back up. - Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead. - Repeat.
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Neki od vas su sigurno doživjeli taj neugodan osjećaj - kada vas bol kao nožem probode u donjem dijelu leđa. U nekim slučajevima to zna biti jako bolno, traje danima i onemogućava normalno kretanje. Bol u leđima se najčešće javlja kod ljudi u dobi od 20 do 40 godina i pogađa skoro 60% stanovništva. Najčešći uzroci boli u donjem dijelu leđa su: - ozljede leđa - trudnoća i porod - prekomjerno sjedenje - manjak fizičke aktivnosti - pritisak na živce (hernija diska, osteoartritis, iskrivljena kralježnica) - kompresijski prijelom (posljedica snažnog pritiska na spužvaste kosti) Dobra vijest je da vježbom možete smanjiti, čak i sasvim ukloniti bol u leđima. U nastavku slijede prijedlozi za vježbanje kod kuće. (Ako imate ozbiljnijih zdravstvenih problema, prije izvođenja potražite savjet Vašeg liječnika.) Pilates Kod bolova u leđima stručnjaci često preporučuju vježbe pilatesa. One potiču pravilno držanje tijela, povećavaju fleksibilnost, jačaju mišiće i svijest o vlastitom tijelu. Moram napomenuti da vježbe pilatesa - unatoč uobičajenom mišljenju - nisu samo za žene. I muškarci mogu trenirati pilates i osjetiti njegov blagotvorni utjecaj na zdravlje. Kod vježbanja pilatesa važno je obratiti pažnju na duboko disanje, visoko držanje glave, održavanje simetrije i ravnoteže. Vježbe radite polako, nježno i nemojte raditi ništa što vam uzrokuje bol. Poza djeteta Kleknite i sjednite na pete. Raširite u tom položaju koljena, nagnite se naprijed i polako stavite glavu između koljena tako da čelom dodirujte pod. Ruke možete ispružiti ispred ili iza sebe. Ostanite u ovom položaju duže vremena dok ne osjetite opuštanje mišića. Ispružanje ruku i nogu u klečećem položaju Kleknite i oslonite se na ruke. Pripazite da kralježnica bude ravna. Gledajte dolje. Udahnite, ispružite lijevu ruku i desnu nogu, izdržite tri udaha. Izdahnite i vratite se u početni položaj. Ponovite sa suprotnom rukom i nogom. Poza mačke i krave Kleknite i oslonite se na ruke, kralježnica neka bude ravna, pogled dolje. Dlanovi vam moraju biti ispod ramena, a koljena točno ispod kukova. Udahnite. Zatim, tijekom izdisaja uvlačite trbuh i savijajte leđa prema gore što više možete, kao mačka. Iz položaja mačke pređite u položaj krave: udahnite i polako izvijte leđa prema dolje, kralježak po kralježak. Podignite glavu. Trbušni mišići trebaju biti napeti kako bi pridržavali donji dio leđa. Ponavljajte vježbu naizmjence iz poze mačke u pozu krave i obrnuto. "Plivanje" Legnite na trbuh. Ispružite ruke ispred sebe i uvucite trbuh. Ispružite ruke i noge, malo ih podignite od poda, pogled prema dolje. Sada podignite lijevu ruku i desnu nogu, nekoliko sekundi zadržite ovaj položaj. Isto ponovite s drugom nogom i rukom. Joga Određenim vježbama joge možete smanjiti ili spriječiti bolove u donjem dijelu leđa. Joga ima opuštajuće djelovanje i blagotvorno utječe na zdravlje kompletnog organizma. Podizanje koljena Legnite na pod. Lagano privucite lijevo koljeno prsima, zadržite ovaj položaj nekoliko sekundi, zatim ispružite nogu i ponovite isto s desnim koljenom. Ponovite vježbu nekoliko puta. Zatim, privucite obadva koljena prsima i ostanite u tom položaju što više možete. Nakon ove vježbe osjet ćete opuštanje i olakšanje u donjem dijelu leđa. Ponavljajte ovu vježbu svaki dan da bi spriječili ponovnu bol. Poza kobre Ako je bol već prisutna, ovu vježbu izvedite lagano. Legnite na trbuh, oslonite se na ruke i polako savijajte leđa unatrag. Zadržite položaj nekoliko sekundi. Poza "trokut" Ako ste početnik, ovu ćete vježbu teško uspjeti izvesti do kraja, ali pokušajte koliko možete - bitno je da se istegnete. Ustanite, raširite noge i nagnite se lijevo. Stavite lijevu ruku na lijevo koljeno, leđa držite ravna. Istegnite desnu ruku visoko gore i uperite pogled u nju. Nekoliko sekundi zadržite ovaj položaj. Vratite se u početni položaj i ponovite vježbu, ali sada za desnu stranu tijela. Ponavljajte vježbu na obje strane dok ne osjetite olakšanje u donjem dijelu leđa. Plivanje Plivanje je idealan sport za osobe s bolovima u kralježnici, jer opušta i jača mišiće. Prije nego krenite u bazen, naučite više o pravilnim tehnikama plivanja. Neka Vas na početku promatra instruktor plivanja, koji će poboljšati vašu tehniku i dati odgovarajući savjet. Plivanje će vam biti lakše uz korištenje naočala ili maske za plivanje. Za održavanje pravilnog položaja tijela mogu vam pomoći plutače, prsluci ili druge vrste plutajućih predmeta. U bazenu možete izvoditi i brojne druge vježbe za opuštanje leđa i jačanje mišića. Čuvajte svoja leđa i nemojte čekati da vas počnu boljeti. Vježbajte svaki dan - to će spriječiti bolove u leđima, a uz to ćete se i odlično osjećati.