Gooood Afternoon and Happy Friday to ya!

Writing you from my living room while all the animals sleep peacefully per usual. The only difference is it's actually Thursday evening, because I plan on working out tomorrow after our sessions and didn't want to forget about you guys.

I don't put a lot of typical ab exercises in my program nor my clients' programs, so I often get asked - Hey Coach Mia, can we do some ab exercises? I need to lose this *squeezes tummy*.

I get it! My six pack isn't necessarily popping right now, but the flat tummy doesn't come from ab exercises. Ab exercises does the same thing all strength exercises do - build muscle, which also means building size, creating the shape of the six pack, not removing the fat to show off the six pack.

With that being said, a strong core is something everyone needs to have to help prevent back pain, falling to the ground if tripped and just overall bad ass-ness when someone bumps into you and they fall back. This means training beyond the rectus abdominis, which are the superficial six pack muscles in the front. It means training, the obliques, the transverse abdominis, the erector spinae and so many others. 

Here's a quick Fat Loss Hacks Cheat Sheet to help shed the fat blocking the abs from view and below are a set of exercises that will get that core strong and six pack popping (if you follow the tips in the cheat sheet and do more than just these exercises on a daily basis). 

Here's a quick Fat Loss Hacks Cheat Sheet to help shed the fat blocking the abs from view and below are a set of exercises that will get that core strong and six pack popping (if you follow the tips in the cheat sheet and do more than just these exercises on a daily basis). 

When it comes to core training, you have 3 categories to really focus on:

Anti-Rotation - resisting something from rotating you
Anti-Extension - resisting the spine extending (arching)
Anti-Flexion - resisting flexion in the spine

Below you will find one for each category and two for Anti-Extension. The reason being, most of us spend a lot of time in a flexed position, sitting all the time. So doing exercises to combat that is necessary. 

Pallof Press

I know the name is weird, but this right here is an Anti-Rotation exercise, and if done properly, it engages the entire core, from your chest to your low abs. Even your glutes!!!

Try 4 sets of 15 each side with a 2 second hold. 

RKC Planks

These are the sprint version of a plank and they are beastly. In this version, you make a tight fist and keep your glutes, thighs, abs engaged, adding a bit extra by aiming your elbows to your toes and actively tucking your pelvis under. 

Try 4 sets of 15-30 seconds. Trust me, you don't need more than that if you're doing them correctly.


 

Deadbugs

While execution is simple, it can leave you shaking like the Pallof Press. Key things to remember with this one is to make sure to exhale all the air when extending your arms and legs, so that the only stuff left to stabilize you are your muscles. Also, slow things all the way down. Allow yourself to feel the resistance as your back begins to trying to extend. Fight it!

Try 4 sets of 30 with a 3 second hold for each one.


Farmers Walk or Single Arm Carries

Ok, with this one you can either load up both hands and/or do one arm at a time. I prefer single because it forces you to really engage those abs and obliques to stay upright while moving. This is an easy one to incorporate. Just load up those handbags ladies, and get to walking or take your time the next time you're carrying groceries. Do one bag at a time and don't lean over.

Try 4 sets of 30 - 60 seconds


You have the tools, now use them wisely. Don't go doing all these at once. Just do one category a week. It's about consistency, the long haul. This is where you just give time time and push a little bit more with every training.

Let me know if you have any questions. If you've written me before, you know I respond to everyone. 

FAQ
Will this help with lower back pain? Yes, over time along with a glute and stretch program.

Dedicated To Your Success,

Mia Shanté
Transformation Coach
Strong 4 Pole, Owner

P.S. I am now available for Stretch Therapy clients. If in pain or looking to improve overall range of motion and biomechanics, shoot me a message and write "Stretch Therapy Please".