Most conventional core exercises (i.e. the plain-Jane crunch) will only take your abs so far. Plus, they usually require a lot of work/reps; yet, they yield little in terms of desired, quick results. So, you have to get strategic. Here’s a cocktail of abdominal awesomeness to sprinkle into your Pivotal Fitness Greenville gym routine. Fitness guru and author of the 4-Hour Body, Tim Ferriss, inspired the following…
- The Cat Vomit Exercise
Come again? Yes, that’s right. Cat vomits. Drop down on all fours. Then, proceed to chuck up a hairball like a frenzied feline. Sure, it’s not glamorous. But it is effective. Most core exercises focus on the superficial muscles of the stomach – the rectus abdominis. The deepest muscles of the stomach, the transverse abdominis, don’t get any treatment. Give ‘em some love with cat vomiting. Perform one set (10 reps) of cat vomits 3 times per week to generate a flatter, stronger midsection.
- Plank Pose Exercises
After a sweaty workout at the Pivotal Fitness Greenville gym, grab a yoga mat and proceed to hammer out some energizing plank poses. First, hold Front Plank (plank on your forearms) for 30 seconds. Next, hold Side Plank (still on a forearm) for 30 seconds on each side. Just perform one set per workout. No need to get crazy! For the overachieving go-getters: Boost the intensity and come off the forearms onto the hands. Still hold 30 seconds to the front and on each side. Work it!
- The Myotatic (Swiss or Bosu Ball) Crunch
At the Pivotal Fitness Greenville gym, we’ve got plenty of exercise balls to myotatic crunch on. This crunch targets more muscles of the stomach because each time you perform the crunch, you pass the zero degree or neutral mark. Doing regular crunches on the ground hinders the full extent of the crunch because you cannot pass the zero degree mark.
- The Slow Carb Lifestyle
Exercise is but one piece of the 6-pack puzzle. The other piece? Diet. If you are looking to create a flatter, more defined stomach, consider experimenting with a slow carb lifestyle. Simply described, a slow carb diet consists of eating ONLY meat, beans, and greens six days per week. Beans become the main source of carbohydrates. All other carbs are thrown out the window, including fruits, grains, bread, processed foods, etc. Anything with added or natural sugar is out! Protein + greens + legumes = Abdominal POWER. You may be wondering what happens on day seven. Food bliss. Eat whatever you want and as much as you want. Enjoy a much-needed cheat day. We can’t be perfect eaters all the time! Fuel up on your carbs of choice and come the next day, get back on the slow carb bandwagon. For questions on the slow carb kick, consult the Pivotal Fitness Greenville health center for nutritional tips and tricks!
- The Hip Flexor Stretch
Correct the ever-so-common pelvic tilt. Carry out hip flexor stretches once per day for a total of 30 seconds on each side. This stretch is nice to do post treadmill run to stretch it out.
Don’t rely on those traditional crunches to get your core real results. With less movement and more strategy, you’ll gain increased abdominal strength and definition. Hit up the Pivotal Fitness Greenville gym and get your abs in killer condition.