So I was catching up on my blog reading this morning over breakfast and Run Sarah asked for new ab moves to switch things up. As I was commenting I kept thinking of all these great abdominal exercises and thought I would share some of my favorites with you. Just warning you, almost all of them are Pilates inspired The Roll up and spine twist are great exercises for lengthening the spine, therefore improving posture in addition to being killer ab moves!
Warm up for 10-20 minutes with some light cardio. You can do these exercises in order for a great ab workout or add them into a total body workout routine.
1.) Pilates Roll Up: Roll up and back slooooowly 5-10 times. Use your pants if you need help getting up. Try to flatten your stomach more each time. Try not to lean to one side or use momentum to get you up.
2.) The Hundred: If this is too hard, try these modifications. Remember to breathe. It helps
3.) T-Turn Push-up and Plank
Side Plank (both sides) and Plank ups
4.) Spine Twist Ughhh I hate this one but it is a great one for those transverse muscles, the deepest layer of abs. Keep sucking in!!
*Note: Any exercise involving the spine poses a risk of injury to the back. Please do not do this exercise if you do not have a healthy back and please check with a doctor if you are unsure before doing any of these exercises
5.) Boat Pose
6.) Repeat Roll up. You can also hold a 3 lb. weight in each hand. The resistance will help you up.
Has anyone tried any of these exercises? What are your favorite abdominal moves?
This is why we chose to run the Steamtown Marathon:
Up close look at the final stretch
Is that cheating?? How do you choose races/marathons? What big races or marathons do you have coming up that you are training for?
And welcome new followers!! I think the Lady Blogger Tea Party had a little something to do with all of my lovely new readers and I am ecstatic. If I haven’t already done so, I will definitely be dropping by to say hello soon.
Well, it is back to work for me tomorrow…booo. I know, don’t feel too sorry for me. My boyfriend certainly doesn’t It was fun while it lasted and luckily my summer vacation isn’t over yet. I go back to work for a 30 day summer school session and then the big vacay comes in August.
I got so many comments on my pink and green water bottle. I love it too. It was a gift from my assistant. She also got me this adorable one:
…and they were $2 each at the Christmas Tree Shops! If you don’t have this store near you and want one of these darling water bottles email me and I will get it and send it to you. For $2 you can’t go wrong! Plus the store is right up the street from me.
Anyway, on to running. I planned for today to be the track day, even though I had a race yesterday. Not the smartest of planning but I like to get everything in. The schedule called for 4 x 800 at a 3:13 pace. My dad and I ran to the track this morning and the entire high school football team was practicing on the field. Um, no thanks…I called it a sign and we promptly changed it to a 6 mile recovery run. It was so hot we brought water and stopped twice to drink and refill.
8:47 average pace
Average: 146 bpm
Max: 168 bpm
Oh also, yesterday I picked up a couple of things from Borders:
Has anyone read either of these? Which one should I read first? Who am I kidding? I am going to start them both…I have book ADD. I can never just read one book at a time. I’m also reading Integrative Nutrition another amazing book. I plan to review all of these eventually. I actually have one last section of The Runner’s Body to review but it has be so long I am going to have to reread it. Oops. Oh well.
Back to the real world tomorrow. See you after…I will probably be more stressed
Pine Beach 5K
June 27, 2010
82 degrees at start and humid!
6:25 average pace
3/36 age group (25-29)
6:21 average pace
Mile 3.1~5:31 (pace)
I was looking forward to running this race because I heard it was a fast and beautiful course and it was! This is the first time I have finished in under 20 minutes on a course other than President’s Cup, a course that I have now raced on 6 times, and therefore know like the back of my hand. It was a hot and humid morning, however, and I am surprised I was able to cope with the heat so well. I must have gone as fast as I did to get it over with! The course was beautiful, just as the lovely Racing with Babes said it would be, and much of the course ran along the river. The atmosphere was fun and festive and there were lots of tents set up, music with a dj and food supplied by Outback and Super Food Town. It was such a fun way to spend the morning! I placed 3rd in my age group and took home a lovely pint glass.
The shirt was pretty cute too!
Here are some other pics from the race…
You know those days when you think back to the morning and it seems like it was days ago? That was today for me.This morning the puppers woke me up at the ridiculous hour of 5:45am. Since I had plans to bike with my dad while he completed his 13 miler (I did mine yesterday) at 7:30 I decided to put on a pot of coffee and stay up. What ever happened to sleeping in??
The bike ride went well…I really should cross train more! It was a beautiful morning for a ride. My dad did his 13 miles with an average pace of 8:55 and he basically did the same course I did yesterday with a few minor adjustments. I rode with him but walked up the 2 major hills since we are racing tomorrow and I didn’t want to be sore. So far I feel fine although my butt is a little sore because its not used to the bike seat!
Dan and I attended a family picnic of his but left early because he wanted to watch the (disappointing) USA game. I fell asleep on the couch, even with all of his screaming! I think these early mornings and the start of marathon training caught up to me! I usually feel guilty napping on such a beautiful day but my body needed it. I have to get up even earlier tomorrow for the race so we are lying low tonight
Marathon Training Recap – Week 1
Monday: 5k Race (Track Workout)
Tuesday: Athletic Yoga/Reformer Pilates
Wednesday: Tempo Run
Thursday: Mat Pilates
Friday: Long Run
Saturday: Cross Train (Bike Ride)
And here is a little inspiration for us all:
This was my fortune cookie from the other night. Love it. Oh and after I woke up from my nap, Dan gave me these:
Sunflowers, my favorite, just because Isn’t he the best? Hope everyone is having a wonderful weekend!