THIS EXERCISE SET IS A KEEPER One physical attribute that tends to make me feel like I’ve made progress on the health front is a flatter abdomen. In his article, “5 Moves for a Trimmer Waist Without a Single Sit-Up” for Under Armor’s MyFitnessPal.com blog, Tony Bonvechio names it a “trimmer waist”. By either name, to me it means I’ve managed to lose dangerous fat. The type that accumulates in the mid-section, which is associated with increased cardiovascular disease risk, known as belly fat.
Notice I said ‘flatter’, not ‘flat’, abdomen and Bonvechio said ‘trimmer’ not ‘trim’. The perfection of a board-straight gut would be wonderful, but many would be happy with ‘better’, meaning flatter or trimmer than before.
#1. Bonvechio’s five moves start with one of the best health routines ever, high intensity interval training (HIIT). Not only does this type of training work specifically on abdominal fat, but it saves time. Rather than spending an hour on the road running a continuous steady pace, a successful HIIT workout can be accomplished in about 30 minutes or less; about a total of 40-50 minutes depending the length of warm-up and cool down periods.
The best aspect of HIIT is that ANY cross-training session can be CONVERTED TO HIIT: cycling, elliptical, swimming, or even just walking. TB’s description of a HIIT session is somewhat loose. If you like more structure, here’s a sequence, scientifically proven to get results (after 5-minute warmup): 2 min at low 4 level effort, then 5 cycles of 1 minute work (30 seconds at moderate 7 level, 20 seconds at moderately high 8 level, then 10 seconds at highest 9 level effort). That’s a total of 7 minutes of interval work. Repeat the same 7-minute routine 2 more times. Finish with a cooldown 5minutes.
Summary: 5-min warmup +7 minutes, +7 minutes, +7 minutes, + 5 min cooldown= 31minutes
#2. Side Planks: terrific for hip running hip strength
#3. Dead Bugs: low back and abdominal muscles (my go-to exercise for this area)
#4 Pull-ups: need a gym or equipment to do this
#5. Hip thrusts: another name might be hip bridges
If performed regularly this exercise set will enormously benefit your running or walking. TB promises this will improve the look of your waist. Copy it and put it on the refrigerator door. This January you will have a ready-made workout to help with almost any NEW YEAR Resolution!
BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device.
EARNED RUNS is edited and authored by me, runner and founder. I began participating in road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health.
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