This is a simple way to progress from doing simple planks to more demanding ab exercises by using furniture sliders. You can then progress on to different TRX movements if you want to challenge yourself.
Start with basic planks for 3 sets of 20-30 seconds if you haven’t been doing anything recently.
You don’t need some exercise gimmick on TV to have great abs and crunches are just too ineffective for most people. If you want to strengthen your abs and low back while burning more fat in the process, you can’t beat the combination of sandbags, suspension trainers, and resistance bands!
Coach Josh Henkin has some unique sandbag exercises that hit your “core” from every conceivable angle, while improving your work and sport performance at the same time.
These will also help prevent back pain and make your every day movements more efficient. Remember, if you want to burn that layer of fat off your abdominals, you need to work your major muscles intensely and clean up your diet.
Just training your abs alone won’t burn many calories or do much to increase your metabolism.
If you are looking for a new challenge for your abs training, doing “ab rollouts” on a suspension trainer may be just what the doctor ordered.
Many people have been doing planks and different variations for their basic ab work and need something more advanced. The abs wheel is a good choice, as it requires you to stabilize with your upper body, at the same time.
The old models have been largely replaced with one’s that have a bigger wheel. Most people have to start on their knees to complete these exercises.
If you have a suspension trainer such as a TRX or bandit’s loops, you can use it to do ab rollouts, similar to the wheel. Start with the straps in a higher position and then you can gradually lower them for more resistance.
In the low position, they will give you a great core training effect, besides the upper body stability work. There is a reason gymnasts have great upper body development, even though they usually only train with their own bodyweight.
Don’t let your stomach sag as you go through the motion. Of course, that should go without saying, as there is plenty of tension placed on your stomach.
You can also do pushups in the low position to work all the muscles above your waist at the same time. If that’s not enough tension, pick one leg off the ground as you do your pushups – or wear a weight vest.
Obviously, this isn’t a beginner exercise, but this is one of the many ways you can train your midsection while using a suspension trainer.
Suspension training is one of the hot, new exercise trends. In fact, the TRX trainer was voted Best Total-Body Tool in Men’s Health article on best new fitness gear.
I tried it out at a fitness trade show in Chicago and its a good tool. I recently purchased the Bandit’s Loops suspension trainer from Art of Strength, and I love it.
There are plenty of different exercises that can be done with these, all of which are great for core stability. Instead of doing endless crunches, I prefer to train my abs and low back to work with my upper or lower body.
Besides being a more time efficient way to train, this really hits your abs with lots of intensity. It also increases your total body coordination, making all your movements more efficient and making you more athletic.
I’ve had plenty of shoulder problems, in part because of poor posture. Suspension trainers can help with your posture and build core stability, so you minimize the risk of back pain. The rowing exercises are great for your upper and mid back.
Besides being important for your posture, strength in this area is extremely important to help prevent rotator cuff injuries. I’m speaking from experience here, as I’ve done some damage to both of my shoulders in the past.
You can work on shoulder stability from the pushup position as well. With the Bandit’s Loops you can add some spice to your pushups by working from different positions – either with your hands holding the loops or your feet in them, doing a “suspended” pushup.
These movements are similar to gymnastics training and will build decent strength just by doing bodyweight training. Gymnasts have a very impressive amount of upper body strength compared to what they weigh.
The large loops make it easy to slip your feet into and you can adjust the straps quickly for the amount of resistance you want. This makes it possible for those with minimal strength to exercise, as well as those who are already in decent shape.
A pretty versatile tool if you ask me. I like the creative movements that are possible, besides the fact that I don’t have to spend extra time to work my abs.
If you train at home or outdoors, the loops are a great tool to use for bodyweight exercises. Add some dumbbells, sandbags, or kettlebells for a fast, efficient workout.
Do runners need to do any core training? Will it make you a more efficient runner? Most definitely.
This topic of training for the core has gotten a lot of publicity in recent years, with good reason. Proper stability in this area is necessary for preventing low back pain as well as increasing performance.
Everyone seems to have a different definition of the core and how to train it, but it is much more than your abs and just doing plenty of crunches and situps. It also includes your low back and the muscles of hips.
One key area that runners need to focus on is your glutes! These muscles stabilize your hips which obviously will add to your running efficiency. If your hip joint is not stable your body won’t properly absorb shock or generate adequate muscle force.
I was at a seminar a few years back and a physical therapist was reporting about an injured triathlete who came to see him. During the evaluation he asked the man “where is your (butt)?” Apparently, he had no glute development and that was part of the problem.
By spending a lot of time training his glutes the man greatly increased his age group ranking while spending less time running and such. If you want to reduce the risk of IT band injuries and other lower leg issues, you need some focus on stability.
Single leg bridges are a simple way to train your glutes. Keep your knee bent about 90 degrees and push through your heel. Pause at the top for a second or two and slowly lower. Make sure you move through your hip, the low back is just “along for the ride,” holding still.
Single leg exercises like step ups and multi-direction lunges are excellent. Start with your own bodyweight and then add dumbbells or sandbags for extra resistance. Lunges and squats with sandbags are a great way to train your abs and low back, also.
Most crunches and sit-up variations will have minimal positive impact and could increase your risk for back pain. Bridges and planks in different positions will provide more stability. For more resistance, push/pull exercises with resistance bands will challenge your core, as will sandbag exercises.
I’m in the process of lowering my bodyfat levels in preparation for Summer, so I’m trying to be a little stricter with my diet, but also training a little more.
Yesterday I did a light workout. I went to a nearby track for a walk, but decided to throw in a twist. After each 1/4 mile lap I threw some core training in.
For example, the first time I did an inchworm exercise in the forward position. You start with your hands and feet on the ground, fairly close to each other and then “walk” your hands out in front of you as far as possible.
Then you “walk” your feet in towards your hands and repeat. Its great for your core and also good for shoulder stability. Next lap I did the inchworm backwards until fatigued.
Next lap I did a lateral bear crawl on all fours. Again, plenty of tension on the core and shoulders, great for adding stability to my rotator cuffs, which have seen their share of problems in the past.
So 2 miles walked and some core training to boot. Today I alternated between Ropes Gone Wild and some interval sprints. Interval training is a great way to burn fat and keep your metabolism elevated for several hours.
My upper body was fatigued from previous workouts so I did some grappler’s throws and side to side movements with the ropes, which puts all the emphasis on the core and minimal work for the arms.
I ran 75 yards at about 80% and alternated the runs with the rope work. These kind of workouts get you breathing hard and burn more calories overall than steady pace cardio, especially those done at moderate intensity.
Elliptical machines are great if you have joint issues, but not that great for fat burning – the movement is too easy and efficient. If fat loss is the ultimate goal turn up the intensity on your workouts.
If running injuries have been getting you down you need some specialized work. One thing you can do is some resistance band stretching.
Plantarfasciitis and shin splints are a few of the injuries that can occur with running and the bands are a great way to both stretch and strengthen at the same time. With some additional strengthening, IT band injuries can also be dealt with.
I first heard the term speed limping from strength coach Mike boyle at a seminar presentation. I knowingly smiled because I know that many runners won’t quit running no matter how much they hurt. They just run a little slower and with a shorter motion – speed limping.
One I talked with actually wore out all the cartilage in his knee before the pain finally got too bad. While I admire the dedication, a little common sense should tell you that something needs to be done to prevent this.
Both of the chiropractors I have worked for treated many athletes, including runners, so I have done plenty of massage therapy and stretching with them. Many told me they stretched all the time yet they were stiff as a board.
Getting regular massage can help, but since money is at a premium these days, learning some self massage is one thing you need to do. Stretching with flex bands is a great way to increase flexibility. They can help make your muscles more elastic and increase your strength a little, too.
A little strength work for the legs and core will also do the trick. Doesn’t mean you have to go to the gym, but some lunges and step ups with dumbbells or sandbags are good. You can also use the resistance bands for your lunges and core training.
I was at a seminar where the presenter was seeing a triathlete for some physical therapy. By strengthening his glutes and concentrating on his core, the patient greatly increased his ranking while doing less training!
I can definitely recommend the Total Flexibility Training program for increased flexibility and greater running efficiency.
Flex band resistance bands are great for doing home workouts. They are extremely versatile and can be used for fat loss, flexibility training or golf fitness.
I first experienced these bands a few years back at a workshop given by physical therapist Dave Schmitz. I found out he was giving a free workshop in the Milwaukee area and traveled 3 hours under threat of snow and ice to see firsthand what they are all about.
I wasn’t disappointed, as Schmitz turned out to be an extremely dynamic presenter and I was amazed at the use of this tool, as he took several highschool athletes through a workout, which included flexibility work and numerous agility drills designed to increase reaction time.
The flex bands are like thick rubber bands which are linked together and can be done with a partner or on your own, by attaching them to a stationary object.
He had the athletes working in pairs with one partner acting as the “anchor” while the other went through the various drills. Then they would switch, so that one was working while the other rested, but since the resting person was being the anchor, they were still getting some training in.
In the last few years, several highschool football teams using these methods have won championships or finished near the top. Schmitz’ motto is “Training beyond the contraction”, meaning that you don’t want to just train the muscle to generate a lot of force, you want a muscle that will react quickly, which is key to sports performance.
For people like me who are past their 30’s but still want to perform at a high level, whether its on the golf course, softball field or basketball court, these resistance bands are the perfect training tool. Its pretty easy to keep your strength levels up but your reaction time and explosiveness seems to slip if you don’t train them adequately.
I haven’t seen a better tool for achieving this, especially one that can be used at home. You can get different bands that will meet all your exercise needs for far less than a Bowflex would cost and have more versatility in your home workout program.
By the way, Schmitz can do the front splits at 45 and has the same kind of agility that an elite athlete in their 20’s would have. I love the bands because they turn every exercise into a core training exercise, as they link the upper and lower body together in all the movements.
So this exercise equipment can be used by teenagers, their parents and even their grandparents, especially since reaction time and strength are crucial to preventing falls and keeping your mobility as you age.
So, you’ve never heard of training with sandbags and wonder why you should try them?
Simple – sandbag training is very effective for strength and conditioning and gives you a great core workout – basically, all the exercises work several muscles and joints at the same time, which means that you get results without spending hours and hours exercising.
These are the types of routines being used by the top fat loss experts.Most people have a limited amount of time to exercise and this is why they give up on traditional healthclub workouts or don’t even get started in the first place, because it takes too much time.
This is where sandbag training comes into play.Every exercise works your abs and low back, so you don’t have to spend extra time on the floor doing situps and crunches, which aren’t that effective anyway, which is why you have to do 15 minutes or more.There again, if you are limited for time, not very efficient.
I mentioned that all the sandbag exercises use multiple muscles.When you use the muscles of your legs and hips, back, chest and shoulders – you burn more calories than when you do isolation work for different bodyparts.These type of workouts
also elevate your metabolism for several hours after you are done exercising.
When you work your large muscles against resistance, you burn more calories, so again for those short on time, you get more bang for your buck.Sandbags are also a great tool for doing home exercises.You can do all kinds of different movements, all of which challenge your midsection.
So the sandbags are great for athletes, policemen, and firemen, they are also great for the average Baby Boomer who just wants a great workout without having to go to the gym and spend hours walking on a treadmill to nowhere, or riding a bike where the scenery never changes…….
pretty boring if you ask me, which is why most people don’t stick with their New Year’s resolutions – too time consuming and its boring.
When you do squats with the sandbags across your collarbone or on one shoulder, they really force your abs to work overtime to stabilize your low back.This gives you a strong midsection which is more resistant to low back pain.
It also makes your everyday activities that much easier, whether its getting the groceries out of your car, doing yard work or bending over to pick up your child or grandchild.
It makes these activities easier while helping you get in great shape at the same time.Because the sand has a tendency to shift while doing the various exercises, this provides an extra challenge to your muscles.It also lets you get great results while lifting a little less weight.It increases the coordination of all your muscles as they all have to work together to accomplish the lift.
If you are looking for fat loss and general fitness, go from one exercise to the next with very little rest in between.Or just pick two exercises to alternate from.Do one exercise, rest briefly and then do the other exercise, switching back and forth, getting more work done in a shorter amount of time.
That’s what interval fat loss training is all about – getting the most amount of work done in the shortest amount of time.That’s why it is effective and why it should be the preferred choice for busy people.Get your heart rate up while you are working your muscles with some resistance – the best of both worlds.
So why do I like Josh Henkin’s sandbags?Simple, they are well designed to stand up to the most rugged of users, and they also have multiple handle placements for doing many different exercises.They’re just plain fun to use.Right now, I’ve got 5 of his bags – 2 small, 2 medium and 1 large.
I just got the large bag and let me tell you it is pretty challenging.Most people would probably struggle to use the large bag and most people wouldn’t even need it.But if you are a fairly strong guy this bag may humble you when you first try to lift it.120 pounds of shifting sand is a lot different than lifting a barbell which is
balanced equally on both ends.Again, that’s part of the fun of lifting sandbags and why they are so efficient.
I don’t have any of the filler bags right now and have just loaded sand in contractor bags, which are industrial strength plastic garbage bags.I’ve double bagged them and had no sand leaking from the bags so far, which is another plus to Josh’s bags – the zipper and snaps for easy changing of the amount of sand in the bags.
So I can definitely recommend his sandbags and have seen some of the DVD’s,
which are also very good.Josh likes to combine sandbag training with kettlebells, while I like to combine them with flex band resistance bands.Either way, you will get a great workout .You can also combine them with dumbbells, which I sometimes do.
If you’re like me, you may prefer to exercise outdoors and sandbags are a great
choice.If you prefer to work out at home or don’t like exercising with lots of people around, they also are an excellent choice.
