AMAZING ABS and a Tight Core, yeah??? -- Add these super-easy AB MOVES to your routine, kthx. As with all abdominal exercises, keep your stomach muscles engaged throughout the moves from A to B (don't let 'em "hang out" or slack). Do these slowly and using controlled movements.
1. Ball Lift - Keep your abc contracted, slowly lift your feet and the ball off the mat til your thighs are perpendicular from the floor. Don't arch! Hold for a beat - then return slowly to start.
2. Opposite Leg/Arm Lift - A great core/balance move. Keep your neck neutral and do not move your back or rotate on the ball. Lift opposites SLOWLY, hold for a beat, rtn to start - then repeat on alternate leg/arm
3. Core Slide - Keep back flat and your abs contacted, slowly roll the ball forward and your body with it. Roll as far as you can without throwing your shoulder too far out, hold for a beat, rtn to start
4. Plank Core Roll-ins - your shins should rest atop the ball. Practice this move a few times by just holding the plank itself for 30 seconds, then coming off the ball. Once you are comfortable holding the plank, then try to roll your knees in SLOWLY. The extend them back to start.
PLEASE DO NOT attempt this version unless you know what you're doing, as you will fall flat on your face!
Using your core muscles, pull the ball in toward your body keeping your legs straight. Your hips will roll up almost but NOT over your head! Hold for a beat, rtn to start.
I have bad lighting in my house. That will be fixed for future posts.
If you have any questions - I am going to post this on my blog as well later - so ask me there NOT HERE, as FB mobile does not like me. ^.^ Love you! AM fitPOP.com
Excuse #76: Why No One Should Ever Do Anything - Ever.
"It's all GENETICS." ....+ time + dedication + energy + sacrifice +++etc
If only everything could be that easily put off with one phrase?
Maybe we can't choose Mother (and Father) nature's 'foundation' - so what??
We CAN choose to be the better - BEST version of whatever that is --- everyday, in everything we do. No one has it better than anyone else. Our job here is just to make the "ABS"olute BEST of whatever hand we are dealt in this life.
Unrelated: Had on #tbt #80s pink leg warmers and felt like DANCING -- ~AM
Brace yourselves...I've decided to make today San Diego Comic-Con International Official "Sneak Peek" Day since folks on Instagram were inquiring -
SUNDAY: Miss Marvel will be making an appearance in San Diego - I will be on the convention floor the first part of the day, then in/around the Gaslamp District and then at The Nerd HQ later in the day, I will be with a group - though not as big a group as Friday's ...more on what's coming FRI and SAT in the next post coming later !~AM
Photo credits: the incredible B-House Joneleit
You all already know I'm hard of hearing ;)...Stop listening...keep LIFTING. ;) ~AM
I am still seeing some TRAGIC drop squat attempts going on in the gym. Please do not attempt using weights unless you know for sure your form is tight!
Drop squats do not work (and you can hurt yourself) if your form leaves too much to be desired.
Squats are a compound movement that utilize a large amount of muscle to perform...legs, hips, back, core, BOOTY. If you are using a weight? Arms, shoulders, etc etc. It is a total body exercise that can do a lot for your physical fitness overall BUT you can also injure a lot if you aren't careful with them...
Stand with your feet flat on the ground, about or a little more than shoulder-width apart (depending on if you want to do wider stance or straight-sit squats) -
Point your feet ever so slightly outward - not straight ahead.
Never let your knees extend beyond your toes.
Look straight ahead. Bend at your knees as if you were going to sit back in a chair, do not "round" your back or bend over at the waist.
Keep your heels on the floor. Do not let your heels lift off the floor -
Pull in your abs, and keep your lower back near neutral or slightly arched inward -
Slowly lower yourself downward so that your upper legs are nearly parallel with the floor. Extend your arms outward for balance.
***If you have chronic knee issues - then the amazing leg press (NOT extension) machine, reverse lunges with support or other versions of 'braced' squats that don't put direct pressure on the knee joint will be your friend.
Keep the upper body tight at all times. Stand up slowly and return to start. AM
Do You Know Squat?? http://www.whosay.com/l/Vte8MbC
WHY SUGAR IS A SLEAZY, LYING, SONOFABISH.....
I'm reposting a pic from yesterday to make a lil point *ahem*...
I mentioned to a few people yesterday that I went insane and had a bit too much fun with the plain M&Ms at a July 4th party with some of my girlies....
No harm, not the worst thing in the world - however, I wanted to ILLUSTRATE exactly what over-doing it on sugar can do. My abs: covered by water, water, water OVERNIGHT.
To compensate for my craziness, I made sure I kept my sugar intake low for the following days and I posted yesterday.
Just one day of sugary over-indulgence can do that...imagine what a few YEARS of it can do to your body????
Why Sugar is the Devil: http://www.whosay.com/l/psR8LmB
#fitspo #fitness #aliciamarie #motivation
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