Introducing the 15 Minutes Ab Workout Series for women over 50.
I'm offering a 7-day, 15 minutes ab workout. These live classes will take place every day, starting on Sunday, August 29, through Saturday, September 4, 2021.
You will receive a new lesson every day for one week for a total of 7 classes. Each lesson is yours to keep, and you'll be able to refer back to it whenever you want. And even if you miss a class, you'll have access to all seven videos for you to do again and again.
Even if you miss one class or all seven, you'll have access to all the ab workout videos to do at your leisure.
Why Join the 15 Minutes Ab Workout Series?
Ab workout is important because it strengthens your core while helping your balance and stability. Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony.
Real Benefits to Working The Core
Think of your core muscles as the central link in a chain connecting your upper and lower body. Whether you're hitting a tennis ball or mopping the floor, the necessary motions either start in your core or move through it. Your midsection is always working when you lift an object, when you stand up, walk or even breathe.
No matter where motion starts, it ripples upward and downward to adjoining links of the chain. As such, if you have weak or inflexible core muscles, these muscles can impair how well your arms and legs function.
A weak core will make you work harder because it saps power from the other moves you make.
A strong core enhances balance and stability. Thus, it can help prevent falls and injuries during sports or other activities. In fact, a strong, flexible core underpins almost everything you do:
Everyday life activities. Gardening, bending to put on shoes or scoop up a package, turning to look behind you, sitting in a chair, or simply standing still — these are just a few of the daily actions we rely on our core. Even vacuuming, mopping, and dusting are acts that spring from or pass through the core.
On-the-job tasks. Jobs that involve lifting, twisting, and standing all rely on core muscles. But less obvious tasks — like sitting at your desk for hours — engage your core as well. Phone calls, typing, computer use, and similar work can make back muscles surprisingly stiff and sore, particularly if you're not strong enough to practice good posture without taking sufficient breaks.
A healthy back. Low back pain may be prevented by exercises that promote well-balanced, resilient core muscles. When back pain strikes, a regimen of core exercises is often prescribed to relieve it, coupled with medications, physical therapy, or other treatments if necessary.
Sports and other pleasurable activities. Golfing, tennis or other racquet sports, biking, running, swimming, baseball, volleyball, kayaking, rowing and many other athletic activities are powered by a strong core.
Balance and stability. Your core stabilizes your body, allowing you to move in any direction, even on the bumpiest terrain, or stand in one spot without losing your balance. As such, core exercises can lessen your risk of falling.
Good posture. Weak core muscles contribute to slouching. Good posture trims your silhouette and projects confidence. More importantly, it lessens wear and tear on the spine and allows you to breathe deeply. Good posture helps you gain full benefits from the effort you put into exercising, too.
No Sit-Ups or Crunches!
In the old days, sit-ups and crunches were the go-to moves to keep our core muscles in good shape. But those exercises are not as effective as we once believed. They strengthen only a few muscles but not the entire core. Also, these activities can pose risks for older adults.
Sit-ups and crunches can be dangerous because we are pulling on your neck. And, more importantly, these activities don't train our core! They train the hip flexor muscles. If those muscles get too strong, they pull on the lower back and contribute to back pain.
We'll be doing activities such as the modified plank, bridge and dead bug to mention a few. You'll get the full agenda once you've registered.
The core muscles include:
For your interest, the core starts at the lower rib cage and extends to the buttocks.
Glute muscle groups
Adductor muscle groups
Lower back muscles
Muscles of the abdomen and hip flexors (this includes the pelvic floor)
The transverse abdominis (commonly referred to as the TA or TVA)
I could certainly do a post on each of these muscle groups, but today, I want to address how to engage your core to activate the abdominal muscles but does not put unnecessary pressure on the pelvic floor.
What To Expect
Obviously, we can’t spot reduce our fat, meaning exercising and training in one focussed area won’t burn fat in that area alone. And, we don't have a target of hitting 100 reps with each movement!
Every day, for 15 minutes, we'll work on abs workouts for women over 50 that will work your core to its fullest. It’s doable, energizing and most importantly, fun!
What You'll Need
Yoga Mat
Journal
2 Pillows or yoga bolster
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