Ab Workouts

Here is a workout to get you moving and get those abs popping.

Warmup:
I recommend a brisk jog to get your heart pumping and the blood moving. If you are just starting out, start by walking with bouts of light jogging. Always make sure to wear the proper attire, especially high quality running shoes to protect your feet. Briskly move for 5 minutes.

Make sure to keep your abs tight, shoulders relaxed, and always look forward, not down. Keep your arms moving close to your body, burning more calories.
Running tips:
10. Get out the door! It is better to run for one mile than to think about running five.

9. Set your goals high. Make sure you have a running goal to accomplish. This will keep you focused. I suggest take it further and write goals for everything in life, from work to family.

8. Try some different running workouts. Add some intervals, a tempo runs, fartleks, a long run, or progressive runs to your routine.

7. Get a running watch. Keep track of how long you have ran and how much time it took. You could even get a GPS watch that stores all this running information for you.

6. Hit the trails. Running on grass instead of pavement can help prevent injuries. Your legs will thank you.

5. Strengthen that core. Sit-ups can help prevent the dreaded side stitch. Also, drink more fluids to help with cramp prevention.

4. Keep track of your runs. Log how far you have run, and how long it took you. You can do this in a running journal, or a running log online. You’ll learn what running tips work for you, or don’t work for you when you look back at your recorded runs.

3. Get a running buddy. It is easier to stay motivated if you have a friend or if you are part of a team.

2. Buy a pair of running shoes. Running is a relatively inexpensive activity. The only thing you really need to invest in is running shoes. Find a good pair. If you know your foot type, you can find good deals online by comparing prices of Men’s Running Shoes or Women’s Running Shoes.

1. Have a plan!

Workout

Complete 15 reps/3 sets of each exercise before moving to the next exercise.

Situps on ab ball
Start by sitting on the ball, feet placed firmly on the ground. Brace your abdominals to get the full effect of your work. Now, lean back and with your abs pull yourself forward keeping your spine aligned and your chin forward. Lower yourself back down controlled. That’s one rep. Repeat.
Tips:
Lie on your lower back on the exercise ball and place your hands behind your ears.

Raise your upper body up from the ball and lower it back down after a short pause.

Breathe out while contracting your ab muscles and breathe in while returning to starting position.

Always remember to maintain good form.

Always keep your abdominals taut and never lower yourself completely over the ball.

Pushup

The pushup is one of those great total body exercises. Sure, you work your chest and triceps, but you also get your back, thighs, hips, and, yes, your abdominals in on the action. Just remember, as you raise and lower yourself, to tighten your abs and glutes to get the full effect. Also, try using pushup handles to get a greater range of motion.

Leg Lifts

From a hang, tuck your legs and attempt to pull them up to horizontal. Keep the head neutral and the elbows locked. If you are unable to reach horizontal, simply lift as high as you are able. Hold for time. Now reverse the movement. Repeat.