Build a Stronger, Leaner, and More Defined Core with These Exercises

Six Pack

Are you sick of doing endless amounts of core exercises, videos, classes, diets, and the list goes on and not seeing the results you crave? There are many secrets to building a solid core without having to commit a lot of time. Yes, while diet plays a big role in losing fat around the midsection, this alone does not help build up your abdominal muscles and give you those sexy cuts and definition. Start by doing these core exercises to start building a solid six pack today!

Plank

Planks are a great way to strengthen your core isometrically while also being able to incorporate a number of variations to target multiple muscles. Here are several variations of planks. If you are new to working out I would recommend starting with the first exercise. Once you have mastered a traditional plank, then I would recommend working your way down the examples each set or workout until you reach the last one.

Tips: Make sure you don’t forget to control your breathing. This is something most people forget to do with this exercise. Also, aim to keep your elbows or hands if in a pushup position below your shoulders, back straight, your abs and butt flexed/tight while completing this exercise and variations to keep your core more engaged. 

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Prone Iso-Abs

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Planks with Alternating Toe Touch

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Plank with Side Knee Raises

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Plank with Straight Knee Raises

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Crunches

Crunches are a great exercise to strengthen your abs and core through flexion and extension of your spine.

Tips: Most people when doing crunches usually overcompensate with their hips taking tension off their abs. It is important to remember when performing a crunches to only bring your shoulders up until your feel a pinch in your upper abdominal muscles, then slowly lowering down until you feel a slight pulling in your upper abdominal muscles. When targeting your lower abdominal muscles with exercises bringing your knees up towards your chest, bring your butt up just slightly off the bench, ground, or swiss ball until your feel your lower abs engaged. Then, slower, I repeat slowly lower your legs down in a controlled manner so you don’t put unnecessary pressure on your lower back and/or hips. 

Swiss Ball Crunches

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Swiss Ball Crunch with Weight

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Swiss Ball Reverse Crunch (Knees Bent)

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Swiss Ball Reverse (Straight Leg Raises)

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Oblique Extensions

Oblique extensions are a great way to give your obliques and sides more definition. When you are looking to sculpt your sides, these are the best exercises to do just that.

Tips: For the best results without compromising your form or spine it is important to keep your abs tight and drawn in, your body in a straight line, shoulders pulled back, and to lower in control without jerking with your hips.

Oblique Extensions 

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Oblique Extensions with Reach

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Weighted Oblique Extensions 

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Standing Weight Oblique Extensions

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 Overhead 1-Arm Kettle bell Oblique Extensions

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For more information on training, exercises, tips, and more please signup for a Free Consultation with one of our certified personal trainers or email us at BodyByDaveInc@gmail.com.

Pictured Fitness Models: Nico Johnes – Certified Personal Trainer with Body By Dave, Ricardo Velarde – Body By Dave client, and David Troupin – Owner/Certified Personal Trainer of Body By Dave

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5 Simple Tips to Conquer Every Day Like a Super Hero!

Super Hero

Do you ever wonder how some people are so successful? We all have the same 24 hours in a day. How does so many people accomplish more than others. It’s no accident and start with these 5 simple tips to help you conquer every day like a super hero and seize every day.

1. Prepare for your day, the night before

This is one of the most influential things you can do to set you up for success the next day. Start by making a short “To-Do List” of 5-10 things you plan to accomplish for the next day. Next, schedule time to accomplish these tasks. Why schedule it? If you don’t take the time pencil it in to your schedule or calendar on your phone, the odds are against you that procrastination will kick in or something will come up and it will be pushed to the end of the day after work, time with the family, or even forgotten.

2. Get At Least 7 Hours of Sleep

Sleeping Baby

The rest of this blog post is worthless if you don’t make sleep a priority. Who cares if you wake up at 4 A.M. if you went to bed three hours earlier?

You won’t last very long!

You may use stimulants to compensate, but that isn’t sustainable. In the long-run, your health will fall apart. The goal needs to be long-term sustainability.

Getting a healthy amount of sleep is linked to the following:

• Increased memory
• Longer life
• Decreased inflammation
• Increased creativity
• Increased attention and focus
• Decreased fat and increased muscle mass with exercise
• Lower stress
• Decreased dependence on stimulants like caffeine
• Decreased risk of getting into accidents
• Decreased risk of depression

And tons more… Seriously! Google it.

3. Don’t Skip Breakfast

Pre-Workout Food 5-6-13

I’m sure you’ve heard breakfast is the most important meal of the day, yet either skip it or eat a small bite before running out the door to head to work. This is a big mistake. When you wake up in the morning, your blood sugar levels are at rock bottom. You’re body has been burning calories while you were sleeping for at least 7-9 hours. This means your tank is on empty and your brain is running on fumes at best. It’s important to fill up the tank, before you start your day to give your brain and body the fuel it needs to get the pistons firing on all cylinders.

4. Get Your Workout in Before You Go To Work

If you want to be among the healthy, happy, productive, and successful people in the world, get in the habit of regular exercise in the morning before excuses and life get in the way. Exercise has been found to decrease your chance of depression, anxiety, and stress. It is also related to higher success in your career. Whatever your preference, get your body moving. If you don’t put your health first, every other aspect of your life will suffer as a consequence.

5. Consume More Protein

Types of ProteinTim Ferriss, in his book, The 4-Hour Body, also recommends 30 grams of  protein 30 minutes after waking up.

Protein-rich foods keep you full longer than other foods because they take longer to leave the stomach. Also, protein keeps blood-sugar levels steady, which prevents spikes in hunger.

Eating protein first decreases your cravings for white carbohydrates. These are the types of carbohydrates that includes bagels, toast, and donuts.

For people who avoid dairy, meat, and eggs, there are several plant-based proteins. Legumes, greens, nuts, and seeds all are rich in protein.

Please signup to receive emails with the latest tips, blogs, exercises, tutorials, or more information contact us at BodyByDaveInc@gmail.com.

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The Only 3 Exercises You’ll Ever Need to Sculpt Your Abs!

Are you sick of wasting hours of your valuable time, energy, and even money each week trying to chisel your abs and not seeing any results? Most people do dozens of ab exercises, videos, and extreme diets in some hope that they start to see their abs or some sort of definition around their waist or mid-section. Little do they know, dieting does not create abdominal muscles or do anything more than eliminate fat. Want to know the secret most trainers and video won’t tell you? It’s really easy. Do these 3 exercises until failure in order resting for a minute between each set for 3-5 sets and start seeing and feeling the results today:

Decline Crunch

Decline Crunch - Starting position  image

This exercise uses gravity to force you to use your upper abdominal muscles more and hip flexors less. In order keep your abs under tension, and not just your hips and back, start with your back, shoulders, and head all the way down on the bench. Next, bringing just your shoulders and head off the bench until your fill a pinch in your upper abs and stop and hold it for a second or two then slowly drop your shoulders back down to the bench.

Tip: Do not bring your back all the way up off the bench. Once you have completely rounded your back bringing your head and shoulders off the bench and your abs and back are flexed, you have reached maximum benefit for this exercise. Any additional movement past this point adds more tension to your spine and hips, while taking tension of your abdominal muscles you are aiming to target.

Modification: To make this exercise easier just start by lying on a floor or flat bench. In make this exercise harder, keep your arms pointed straight up over your shoulders and pulse straight up keeping your arms directly above your shoulders at all times. Still too easy? Start adding weight in your arms.

Hanging Knee Raises

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This is one of the most effective exercises to target your lower abdominal muscles. You can do this exercise several ways depending on our fitness level and equipment you have for use. One variation, you can find any pull-up bar outside or in the gym and grab hold of the bar. While hanging from the bar, you can bring your knees up towards your chest and hold for a second or two then slowly release them down without letting your feet touch the ground. Other variations, you can use straps or a fixed arm rest to keep your arms suspended in, if you arms or grip strength is not strong enough to grip the bar long enough to fatigue your arms.

Tip: Breathe out as your bring your knees or legs up and breathe in slowly as your lower your legs down.

Modification: To make this exercise more difficult, you can straight your knees and legs out to add more torch and tension to your abs. Only do this variation, if you can do the first variation in control without letting your legs fall down wildly otherwise you increase your risk of injuring your lower spine.

Standing Oblique Extensions

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One of the best exercises for sculpting your obliques. Start by standing with your feet together or hips width apart holding a light to moderate weight in one arm and opposite arm up with your hand behind your ear. Then, slowly, I repeat slowly leaning down to the side with the weight until you feel pulling on the opposite side of the body from the hip up to the rib cage then bring your body back up to neutral.

Tip: Keep your shoulder pulled back and abs tight and drawn in to keep your body in a straight line and to reduce unnecessary tension to the back. Breathe in on the way down and out as you bring your body back up to neutral. 

Modification: To make this exercise harder, just add more weight. To make this exercise easier, you can keep both shoulders back touching behind the ears with no weight in hand. Then. slowly bending laterally in one direction, then slowly bending back up to neutral. 

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