Fierce 'n Fit: {Down to the Core}

This post was inspired by the new cover of Self with Gwyneth Paltrow on the cover- her abs are stunning! (Need I add that she has birthed two kiddos- eep!) Your midsection is one of the most stabilizing muscle groups of the body; without a strong one, it’s very difficult to get a complete workout anywhere else.

I’ll be honest, I don’t do a ton of ab work since cardio is the best remedy for toning and leaning out the tummy. Also, most other exercises from leg presses to tricep dips also work the core really well. Even still though, here are a few of my fav moves, which I’ve been doing since the old college pom squad days!

Stability Ball Plank

Equipment: Stability Ball

via Shape mag

Using the stability ball to work your core will get you amazing results quickly! To begin, engage your abs to stabilize. Kneel down in front of the ball and place forearms on top of it, hands in fists. Step your feet back (the closer together they are, the more of a workout you are getting) and keep your body straight, butt down. Hold for 30-45 seconds, repeating the exercise 3-5 times.


Long-Lever Crunch

Equipment: Stability Ball

via Shape mag

Lie face-up with your back centered on a stability ball, knees bent and feet hip-width apart. Squeeze your butt so your hips are even with your torso. Extend arms alongside your head, thumbs interlocked and palms facing up. With your booty muscles engaged, crunch up as far as you can, without over extending your neck. Do this movement 10 times, completing 3 sets.


Wood Chop

Equipment: Resistance ‘Tube’ Band; Access to a high, sturdy post or pole to hook the band around

via Shape mag

Anchor the center of the resistance tube to a high object, like a bed post (at home) or a cable machine (if at the gym). Hold one handle in each hand. Stand parallel to the anchor point, left side closest to it, with your feet slightly wider than your shoulders. Extend your arms over to the left side at shoulder height. Keeping your torso engaged, pivot on the left foot as your draw your arms down to the right in a chopping motion. You will need to keep a slight bend in the knees to prevent pulling a lower back muscle.


Roll-Out with Stability Ball

Equipment: Stability Ball and soft mat

Kneel on the floor on a yoga mat behind a stability ball. Place your forearms on top of the ball, hands clasped to start. Contract your abs and roll the ball forward as far as possible without bending back or hunching shoulders (shown above). Hold for 2 counts, then return to start for 1 rep. Do 2 sets of 15 reps.

What kinds of moves to you guys do to keep your midsections nice and trim? Please share!

P.S.- Per request, here is a pic of Stephen's new (and only) tat...pretty cool, right?!

Be blessed, lovelies-