Get ready to blast those ABS with this ADVANCED ABS with WEIGHTS at home workout! Pick up those Heavy Weights and let's get that Bikini Body ready in time for the Beach Season!
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Total-Body Benefits of the Advanced Ab Exercises with Weights Workout
Maintaining a Healthy Lifestyle : Good health is not just about the absence of disease or illness, it is a state of complete physical, mental and social well-being. That is why it is so important to eat a balanced diet, have regular exercise and avoid things that prevent you from staying fit and healthy! It really is all about 80% Nutrition & 20% Fitness! Getting plenty of rest and keeping active creates a daily balance that will enhance your physical and emotional state. Being healthy should be part of your overall lifestyle and by living a healthy lifestyle you can help prevent yourself from chronic diseases and long-term illnesses. Feeling good about yourself and taking care of your health are so important for your self-esteem and self-image. Maintain a healthy lifestyle by doing what is right for your body by having a balanced diet. A balanced diet is easier and more beneficial than a low-fat or low-carbohydrate diet, for most people to maintain. Taking time in your day for that regular physical activity and maintaining a regular sleep pattern are essential basic ways to stay fit and healthy!
Try to ...
- Limit unhealthy foods and eat healthy meals
- Drink water stay hydrated and limit sugary drinks
- Exercise regularly and be physically active throughout your day
- Reduce sitting and screen time
- Get enough good sleep
- Avoid alcohol
Fitness Results and Great Nutrition : In the health and fitness world there are so many people telling us different things that we often find ourselves believing things that are not true. Protein is an essential part of a balanced diet that keeps you feeling full. It takes eating massive amounts of protein and food to bulk up along with lifting 100lbs in weights over a long period of time, so don't worry! I have between 100-120g of lean protein in my diet everyday. Everyone will be slightly different depending on their goals and current body type. Understanding what is good for you to eat is so important and all carbs are not always bad for you, if you’re eating the right ones! Yes, carbs from a donut aren’t healthy. Carbs from brown rice are good for you. Carbs give you energy when consumed in the right way and in the right quantities. A balance of all types of exercise on a structured program is the best way to maintain your fitness and health regime. While cardio is a great thing to add into your workout regime, it shouldn’t be the only thing you’re doing. Cardio will burn more calories during the workout, yet strength training continues to burn calories after. Get a great mixture in! Plus you want to build muscle, as the more muscle you have the more calories you will burn!
If you want to get stronger and add more muscle, great! We have a plan for that too in the BTES APP and with our Nutrition Coaching Program. Our Amazing BTES Coaches can advise and support you for free on a one to one personal basis!
We can help you with this on the 5 Day Better You Program
Advanced Ab Exercises with Weights Workout - What are we doing in today's workout?!
Bird Dog Rows : This exercise allows for correct movement, control and stability of your whole body. Use weights and go down onto your knees. Pull your elbows in towards your waist whilst holding your weight tight! Lift up onto your toes, keeping your knees bent. Lift up one weight towards your waist, drop down and do the same on the other side. Pull up and down and squeeze! During the Bird Dog Row resist any urge to twist or turn while stabilizing your shoulder, core and hips. Complete each rep slowly and with control, while creating as much tension as possible throughout your entire body. This will all help you burn that belly fat and help you get those abs!
Full Sit Up Single Arm Press - Left & Right : The 1st time you do this use lighter weights and for the 2nd set add those heavier weights! Sit on your butt and bend your knees. Lift your arms up high and lay back. Move your body up and bring your arms up, lifting them high above your head. Do one arm at a time. Do this 4 times with those lighter weights and then switch to the heavier weights. Repeat and make sure your keep your arms aligned with your body. Your right arm should run parallel to your right leg and your left arm parallel to your left leg. Keeping your arms up and your shoulders down will really engage those core muscles to help you get the best results possible!
Leg Drop Arms Overhead : Leg Drops are an exercise that teach the body to stay stable and keep it from moving while your legs are lifting and lowering. This gives your upper body a chance to relax and your neck to not be put under any strain. Often in abdominal work the upper body has to flex up and down causing the neck to get heavy and sometimes sore. This move eliminates that problem and keeps your focus on the lower abs that are responsible for flattening your belly and strengthening your back. If you learn how to do leg drops, you are adding a new core move that digs into the muscles that you most want to strengthen. With 2 weights lie on your back. Put your arms above your head with the weights in your hand and slowly bring your legs up. Drop them back down in a slow and controlled way. Keep your hands together and your arms up in the air with the weights. Keep your arms still as you move your legs up and down. It's all about control!
Plank to Down Dog Tap Foot : This is traditionally a transition or resting pose in yoga and combining it with a plank really gives an extra boost to your workout today! Make sure you have a good space. Come down onto your front in a high Downward Facing Dog Plank position with your heels firmly on the ground. Lift your feet and move onto your tip toes. Use 2 weights and put them in front of you at the top of your mat. Pick up your weight and take it back to tap your toes, holding that plank position all of the time! While in a Downward Dog position lift your right hand and reach back to touch your left toe. Push through your hands to move your torso backwards while raising your hips so you end up in an inverted V position. Then tap your right foot with your left hand and return to the plank position. Repeat the movement but this time tap your left foot with your right hand.
Star Taps : Lie on your back, face up on the floor with your legs a few feet apart and up in the air in a star position. Keep your arms out to the side and at shoulder level. Lift your upper body off the floor, trying not to use your arms for help. Shake out those legs and you are ready! With one weight in your hand lift your chest up and tap your leg with your weight. Alternate the weight in your hand with your opposite hand to your opposite leg. Lift your left leg, bringing your right hand to touch your left toes. Keep your left arm out to the side at about shoulder height. Reverse the movement to your lower back to start and repeat, this time bringing your left hand to touch your right toes. Make sure your core is engaged and on fire! Keep lifting up, dropping your legs down lower and gently release. Abs - We Love Them!
Give this 10 minute workout routine or get the full 30 minute workout on the BTES App! If you are looking for your own workout schedule to follow and want to talk to one of our coaches, join the app today and we can get you set up to start seeing those results today!
We really love working with our AMAZING BTES Community and have so much to offer! If you fancy doing another workout today then try the 10 Minute Ultimate Full BodyTone With Weights - Get Lean and Ripped
Leave your comments below, let me know what workouts you want to see next!
Love,
Rebecca
xoxox
