Abtastic workout

Scott Schwab:
Today I thought that I would add some workouts that are sure to make a difference in the battle of the waistline. Remember that a strong core contributes to great health for the body. Weak abs, usually means weak back. This can also cause problems down into the hamstrings, upper back and neck pain, and simply having balance issues for the entire body.

Here are some great exercises:

1) Hip-up: This is also associated with planks and done usually in unison with the planks. Lay on your side with elbow positioned perpendicular to the body. Now go up on your elbow and pull your core up so the only thing touching is your feet, which are on top of each other and sideways, and your elbow. A good rule of thumb is holding this exercise for 100 counts and for the last 10 counts do the dips, it is a killer. Switch sides and repeat 4 times.

2) Mogul jump: Slightly similar to push up position. You have your hands down and with feet you jump side to side with your hands all along being planted in front of you on the ground and shoulder width apart. The secret is the twist, so get your feet out as far to the sides as possible. Repeat 4 times and with a count of 50 for each rep.

3) Figure 8: Lay on your back and bring your feet to a 45 degree angle. Just like it sounds, start weaving your feet up and down back and forth as though you were drawing an 8 with your legs.  For increased difficulty, switch up the direction once you think you cannot go any more. Start with a count of 25 figure 8's and reverse it as many times as possible, shoot for 10.

4) Dumbbell Toss/Kettle Toss: Get a dumbbell or Kettle bell and situated your legs shoulder width apart. With the weight or kettle bell between your legs, squat down and with your fist facing outwards, throw the weight in front of you and up above your head. The goal is not to hoist the weight like you are lifting it. But keep the weight as far from your body and your arm as straight as possible. Do 10 sets per arm and 4 reps for a complete workout. It is also important to get the right weight. We are not trying to break any weight records. Use a comfortable weight, but one that forces you to work.