WARNING! You are not going be able to sneeze after this one because it's going to really BURN! TONE your ABS and MID SECTION in 14 days with this home WORKOUT - best thing is you don't even have to jump or go to the gym for this one! Don't forget that ABS are made in the kitchen, gain access to over 500 healthy recipes to help you get those ABS in the BTES App! Download the BTES APP for FREE and become a VIP Member!
Total-Body Benefits of Tone Mid Section Workout
Self - Care : This really means taking care of yourself, so you can stay healthy and accomplish all the things you need and want to. Movement of the body, health, nutrition, sleep and resting needs are all fundamental to your self - care.
Emotional self-care is an activity like positive self-talk.
Physical self-care is about committing to an exercise routine.
Spiritual self - care is all about meditation or mindfulness.
It is also important to consider psychological, social, professional, environmental and financial aspects that all contribute to your own personal self - care.
Engaging in a self-care routine has been clinically proven to reduce or eliminate anxiety and depression, reduce stress, improve concentration, minimize frustration and anger, increase happiness, improve energy and much more. Studies show that consistent exercise is linked to increased productivity and mental focus. This means that exercising regularly can help you become more focused and present with your partner, children and with yourself. Letting go of self-inflicted guilt is an important part of building self-care through exercise.
Regular exercise can increase self-confidence, improve your mood, help you relax and lower symptoms of mild depression and anxiety. Exercise can also improve your sleep, which is often disrupted by stress, depression and anxiety. Exercise releases natural endorphins, and adrenaline in your brain. These chemicals work together to make you feel good. Exercise can improve your mood and help your body to feel more relaxed and calm.
There are lots of easy ways to practice self-care :
- Eat a healthy meal
- Engage in exercise
- Go for a walk
- Drink water
- Practice good sleep hygiene
- Sit in the sunlight
- Take a shower or bath
Self - Care is more than exercise and working out - it's so important to look after yourself!
Community & Motivation : Being part of a community really can support and help you in so many ways, not only by holding you accountable but also inspiring you and learning from each other, as well as working together and growing! Your motivation will improve, as our BTES community is filled with encouragement. Working out with other people creates a high level of motivation among one another, especially when someone has a good day! Think of ways to convey unconditional support to a friend or partner taking up exercise. Such as ... "I love that we can do this together" or "It's great that you're able to push yourself while you're here.''
Motivation is defined as the reason why you are doing something or the level of desire you have to do something. Motivation is an important factor in everyday life. Our basic behaviours and feelings are affected by our inner drive to succeed over life's challenges while we set goals for ourselves. Our motivation also promotes our feelings of competence and self-worth, as we achieve our goals.
Finding ways to increase motivation is crucial because it allows us to change behaviour, develop competencies, be creative, set goals, grow interests, make plans, develop talents and boost engagement. Motivation will help in self-development of individual.
Tone Mid Section Workout - What are we doing in today's workout?!
Banded Bicycle Crunches : Place a resistance band on the end of your feet, holding it tight in your heels. Keep your feel about a foot apart and lie down on your back. Breathe in through your nose and exhale out. Do Bicycle Crunches up & down and in & out!
You are here, you are making it happen and you are taking care of yourself today!
Hollow Body Oblique Crunches : Bring your arms up over the top of your head. Hold your legs together out straight and slightly lifted. Extend your legs out nice and long. Sway with your arms straight above your head. This exercise works on your balance. Hold your core in tight and keep your body straight. Give love for your body and look after your body too!
Sit Up Leg Abduction : Extend your legs out in front and lift up high! Come into a full sit up position with your arms out in front of you. 3, 2. 1... lie back and bring your arms up over the top of your head. Lie back again and bring your arms up over the top of your head and keep slow and controlled. As you come up lift your leg up and lift up through your chest. Go all the way down and pull up nice and tight. Pull your belly button in towards your core. You got this!
Knee to Chest Crunches : Take your arms out to the side and lie on your back. Bring your knees together and lift up with your elbows holding your head steady. Lift up and keep crunching your arms into your knees. Gently release and relax, ready for the next exercise!
Static Side Plank L & R : Go into a Side Plank position and lift your body up straight. Cross one foot over the other and hold your arm to the ground really straight. Place your other arm with your elbow bent on your hip. Hold 5 4 3 2 1 and gently release and swap to the other side. Hold your core in nice and tight, take a moment to breathe and tell yourself 'I've Got This!'
Supported V Single Leg In & Out : Sit on your booty with your hands directly underneath and with your palms facing into a sideways position. Extend your legs in and out. Bring your knees in towards your chest and extend out as long as you can!
Extended Plank Hold : Flip over onto your front and take your body into a High Plank position. Extend your legs out to the back and hold for 30 seconds. Hold your core in tight, inhale in and exhale out. Push down into those hands and keep your feet on tip toes! Hold your arms out at an angle and keep them really straight. Your legs need to be extended and straight and you need to get a big gap between your hands and your feet to really feel the challenge of this plank position!
Self - Care is all about showing up!
Schedule in your down time!
Keep pushing yourself a bit extra!
Give this 10 minute workout routine or get the full 30 minute workout on the BTES App!
Want more and ready to work that sweat? Then try the Extreme Full Body Tone & Cardio Workout as it is going to BURN and help you crush those calories! Add this to your routine to achieve those Body Goals you are craving for!
Leave your comments below, let me know what workouts you want to see next!