ABS and ARMS

AB exercises should NOT be about the “no pain, no gain” nonsense.

My approach to training the abdominal muscles is just like training any other. If done well with intention, our effort should help improve our aches and pains and minimize the risk of any painful flare-ups.

 Let’s check it out:)

 🔑 PRO TIP: Before moving on with today’s strategy, train these versions for approximately 2-4 weeks FIRST:

1) ABS and NO PAIN

2) ABS and NO ACHES 

Feel good about each move. Be confident in your technique. And once you’ve achieved BOSS status…like “it’s getting too easy”…try today’s SMART PROGRESSION.

Here’s what you’re gonna need:

-Clear/Comfortable/Quiet space

-Something for your head/neck

-Exercise Ball (55 centimeters)

Check out my video below. Sound ON!  🔊 

🫁 Breathing:

-Start with a QUIET/SLOW NASAL INHALE-

OPEN MOUTH SIGHING SOFT EXHALE 

Here’s what you’re gonna do as DEMONSTRATED:

-Lie on your back, WEIGHT BEARING on four points:

✔️2 Boney back points 

✔️Between your shoulder blades-Foot insteps touch gently. Knees bent and comfortably apart.

-Place the exercise ball between your thighs and hands

-Apply GENTLE pressure (2/3 out of 10) to the ball 

The MOVE:

-Start with an open mouth sighing exhale to help you feel grounded

-Quietly/slowly inhale as you reach one arm back overhead diagonally 

-Open mouth sighing exhale and return your arm to the ball

🔑Maintain pressure on the ball as you alternate arms. 

DAILY PRACTICE: 2-3 rounds x 8-10 reps/side 

Notice how your lower back and neck feel afterward. Any pain? Can you feel your abs working?

REMEMBER…REAL CHANGE requires an investment of our time, effort, and consistency in doing what’s necessary…not just what’s appealing. And as we get older, we want to train SMARTER, not harder. ;)

Questions? Comments? I am always happy to help. I’m here for you!

Dedicated to your health and longevity,

Mike

P.S. Take your movement practice to the next level! At Longevity Personal Fitness, my approach will help you train smart, change the way you move, and feel good...all without wearing you down.

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