SMART ABS and LEGS

Ab exercises should NOT BEAT US UP! My approach to training the abdominal muscles is just like the rest of our body.

When performed meaningfully and with intention, our efforts should help improve our aches and pains. As we get stronger and build muscle, we minimize the risk of complicated and painful flare-ups. This is especially true as we age.

Let’s check out today’s SMART ab move. 

🔑 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 

3) ABS and ARMS 

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 (if needed)

-Exercise Ball (55 centimeters)

Check out my video below. Sound ON!  🔊 

🫁 Breathing:

-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 (Waistband of your shorts/ pants)

✔️The space 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 as DEMONSTRATED:

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

💡WITHOUT ARCHING:

-Quietly/slowly inhale as you lower one foot down and to the side (OUTSIDE of the foot!)

-Open mouth sighing exhale as you bring your leg back

🔑  Maintain pressure on all four points touching the ground at ALL TIMES! 

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

Notice how your lower back feels 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.

Please share this blog with your friends and family if you found it helpful. Together, we can help them on their journey to better health...feeling stronger, more coordinated, flexible, and capable! Click the link HERE to join the community!