Let's get to the Core of the problem...

So I have been writing on my series about abs and the core training. Now I 'm working my core and getting ready for my 2011 season as I write this. I will include a simple routine I use for my pre-season that I am actually going to perform tonight. I will upload tutorials and video this week, additionally I will give you an everyday ab routine it can be done daily it's short and sweet but you have to do this everyday.

I know some of you saying everyday? this is a lifestyle choice. I'm on the phone with more than half of you and I hear you ordering your #1, 2's or 6's so if you have time for drive thru you have time for a better lifestyle.

Working out is about quality of life, I see so many people who are not in a position to live comfortable as they get older because they took their bodies for granted.

So let's start living intentional and training your body is the first step to living a great life.

Abs Week 1

First attack the lower abs..

You lie on your back, hands placed at sides or on temples
Legs straight in air and exhale pushing lower abs to the spine. At the same time lifting your buttocks completely off the floor. Try the visualization of a string pulling you by the end of your heels.

I perform 40 of these in 3 sets. you should work at a pace thats good for you. To achieve maxium succeess push yourself each week.  For elite athletes off season we perform 500 ab excercises every other day.


Next excercise is the traditional crunch you can look online for various forms. I perform 3 sets of 40 reps for this excerise.

Following traditional, is the Bicycle (alternating knees and elbows) I only do 40 of these because I have yet to develop my ATP to sustain me long enough, don't tell that to my coach.

Now you can't forget the obliques since I am not uploading video tonite I can't show you what excerise I prefer. but look at online at www.bodybuilding.com for various ab training videos.

Final thoughts, most of the time I see people training in the gym and they take the abs so lightly they act like its a walk in the park. While ab workouts won't shed abdominal fat they will give you a solid core and thats whats needed for over all fitness.

Happy training!

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Arghhhh my back!!!!

Well at the request of my good college buddy Horace, I'm going to talk about lower back and abs today. The lower back has always been a problem area for me. During my Jr. year of high school I suffered a terrible lower back injury that rendered me nearly useless. At times I often couldn't feel my legs or they would give out on me right in the middle of a run. My coaches didn't know and I appeared to look healthy but it was then I knew how terrible a lower back or ab injury can be.

Some of the biggest challenges athletes and just your general everyday person find during training is strengthening the lower back an abs. This particular body part is often over looked and under trained.



EXTENSORS and FLEXORS

The abs and the lower back work in concert to stabilize the body and to keep your spin aligned. Whether you are picking up groceries are bending down to pick up the mail your abs are firing off all the time. So here are a few things you will need to build that midsection and core.


1. Get a stability ball or Boshu ball

The stability ball is my favorite it brings crunches off the floor and allows you to use abs and lower back for every excercise. ( I will post a video tutortial for ab excercies next blog post).

2. ab wheel

Ab wheel is also a good way to build the core it allows you to really strengthen your entire body. I love this tool.

Additionally, I perform squats 3 times a week. While squatting the abs flex and and the lower back extends. You must also do Dead Lifts this will help with your lower back, and legs.

The abs are bigger than just a sexy beach asset they are essential for the day to day wellness for all of us.

diet is important for the look but best believe good ole fashsion hard work will get those babies where they need to be. I will be posting workouts about abs and lower backs all this week. Email your questions and more gould2.0@gmail.com

What are some of your ab techniques you find successful? email a video if you want and I will post it.