Angie's Corner

Posts in the Abs category

ARMED AND READY FOR THE HOLIDAYS


by Angie Miller

Angie Miller

Arm & Ready for the Holidays


by Angie Miller

 

 

 

 

 

 

Whether it’s summer time fun or holiday festivities, we all want to bare arms that are strong and sculpted. This upper body workout gives you three exercises to strengthen and tone your biceps and triceps, along with interesting variations that challenge your balance and work your core.

 

Tip: Remember that exercise bands offer variable resistance, which means that the resistance changes throughout the range of motion. This keeps the movement dynamic and allows you to create the amount resistance you need. If you need the work to be harder, step further away from the anchored band so the pull is greater.

 

Tip: Make sure that your band doesn’t have any “rebound,” when you return to your start position. This means that you don't want there to be any slack in the band no matter where you are in the movement.

 

Equipment Needed: Resistance Band, (as well as a Sliding Glass Door or an Anchor for a Doorway).

 

Wishing you lots of joy and good health during the holidays~ Sincerely, Angie

 

- Angie

Angie Miller, M.S., is a fitness educator, university instructor, and Licensed Professional Counselor who blends her skills and expertise to empower individuals, mentally and physically, and provide them the tools they need to succeed. A veteran group exercise instructor and personal trainer, Angie is the star of acclaimed exercise DVD’s, including the Bedroom Body™ workout. Her passion for progressive education brought her to Northern Illinois University, where she teaches in the Dept. of Kinesiology & Physical Education. Outside of the university, she presents at fitness conventions worldwide and leads industry trainings as an AFAA Certification Specialist and Kettlebell Concepts Master Instructor. Angie writes for fitness journals and digital communities, and blogs for Collage Video. Connect with Angie at: http://www.angiemillerfitness.com

 

By Collage Video | | Abs, Angie Miller, exercise, fitness, tips, Weekly Blog, Wellness | 0 comments | Read more

Bedroom Body™ Total Body Circuit Workout

by Angie Miller

Angie Miller

Body confidence comes from knowing, trusting, and understanding your body and its true potential. Body confidence goes deeper than that which the eye can see, it touches your heart and gets to the core of how you carry and represent yourself to the world. It helps you to not only accept, but also embrace your body and all that it is capable of achieving. Best of all, body confidence transfers into everyday life and a little confidence goes a long way. Confidence gives you moxie and helps you go after your goals. It allows you to set standards that help you live an empowered life. The key is to keep your body moving and keep challenging any self-imposed limits!

 

Circuit Workout

This circuit workout challenges your heart and keeps your brain and body active. Each of the eight exercises is a compound, multi-joint exercise that recruits multiple muscle groups, burns calories more efficiently, and gives you a time efficient, total body workout.

Complete all eight exercises just as they’re listed, then start again and go through the circuit three times for an amazing, full body challenge.

  • Exercise #1: Kettlebell Swings
Muscles Targeted: Full Body
Repetitions: 4 Double Arm Swings; 4 Single Arm Swings each arm
  • Exercise #2: Kettlebell Cleans
Muscles Targeted: Full Body
Repetitions:  4 Cleans each arm
  • Exercise #3: Kettlebell Rows
Muscles Targeted: Back
Repetitions: 8 Rows on each arm
  • Exercise #4: Alternating Reverse Lunges
Muscles Targeted: Legs & Glutes
Repetitions: 4 Alternating Lunges, 4 Stationary Lunges each leg
  • Exercise #5: Squats
Muscles Targeted: Legs & Glutes
Repetitions: 8 Total
  • Exercise #6: Power Squats
Muscles Targeted: Legs, Glutes & Cardio
Repetitions: 8 Total
  • Exercise #7: Push Ups
Muscles Targeted: Chest & Core Stabilizers
Repetitions: 4-8 Total
  • Exercise #8: Glute Extensions (Also known as Hip Thrust & Glute Bridge)
Muscles Targeted: Glutes & Hamstrings
Repetitions: 8 Total

OWN BEDROOM BODY HERE!!!

Best in Health~

Angie Miller, M.S., is a fitness educator, university instructor, and Licensed Professional Counselor who blends her skills and expertise to empower individuals, mentally and physically, and provide them the tools they need to succeed. A veteran group exercise instructor and personal trainer, Angie is the star of acclaimed exercise DVD’s, including the Bedroom Body™ workout. Her passion for progressive education brought her to Northern Illinois University, where she teaches in the Dept. of Kinesiology & Physical Education. Outside of the university, she presents at fitness conventions worldwide and leads industry trainings as an AFAA Certification Specialist and Kettlebell Concepts Master Instructor. Angie writes for fitness journals and digital communities, and blogs for Collage Video. Connect with Angie at: http://www.angiemillerfitness.com

 

By Collage Video | | Abs, Angie Miller, exercise, fitness, Healthy, Motivation, practice, tips, Wellness | 0 comments | Read more

5 Simple Steps to Weight Loss Success

by Angie Miller

Angie Miller

  

Sometimes in life things really are simpler than they seem. Exercise and weight loss might be one of those things. You don’t need the hottest diet on the market or even a degree in exercise science to figure it all out. If you want to establish a new exercise routine and lose those last 10 pounds, consider these simple steps:

  

 

  1. Realize there’s one formula for weight loss… calories in vs. calories out! The quality of foods you eat and where your calories come from is important when it comes to body composition, energy level, and overall health and wellness, but ultimately when it comes to weight loss it boils down to one thing. You need to burn more calories than you consume.
  2. Accept that there is no quick fix! You’ve heard this one time and time again, and sometimes you might wish it weren’t true. There’s no gadget, tool, machine, ball, or otherwise that can give you the body of your dreams without a lot of hard work, dedication, and perseverance on your part. The good news… I’ve never met a person who couldn’t do it once they set their mind to it.
  3. Find activities that you enjoy. Just because your best friend claims to have lost 10 pounds taking her favorite indoor cycling class doesn’t mean it’s the answer for you. If you try the class several times and it doesn’t make your heart sing, move on. Investing time and energy into activities that you don’t enjoy is a surefire recipe for disaster. It won’t be long before doing laundry and picking the lint out of the dryer will seem like a better alternative. Find something that makes you want to get out of bed in the morning.
  4. Be realistic and don’t overdo it. If you’ve never exercised in your life, or you haven’t exercised for an extended period of time, be realistic about the amount of time you are willing to invest in this new endeavor. Start gradually and work your way up. Diving into something head first is never a good idea, but diving into exercise too quickly can be downright dangerous. Sore muscles aside, you could risk burnout and possible injury.
  5. Establish a routine…ASAP! Routines are good. They’re predictable, they give us a sense of control over our lives, and they allow us to manage our time more efficiently. Write out your exercise routine, post it on the fridge, and share it with family and friends. Make sure everyone knows that your exercise time is not something you’re willing to compromise. Encourage them to keep you accountable. Kids love doing this! You get to ask them if they did their homework, they get to ask you if you did your exercise.

In the end, it would be great if the pounds would melt off as easy as a chocolate bar melts in your mouth. But exercise and weight loss are like any skill or talent you have cultivated. You have to work hard and stay committed to experience success. That, and a positive, realistic approach, can be the perfect recipe for long-term health and happiness.

- Angie

Angie Miller, M.S., is a fitness educator, university instructor, and Licensed Professional Counselor who blends her skills and expertise to empower individuals, mentally and physically, and provide them the tools they need to succeed. A veteran group exercise instructor and personal trainer, Angie is the star of acclaimed exercise DVD’s, including the Bedroom Body™ workout. Her passion for progressive education brought her to Northern Illinois University, where she teaches in the Dept. of Kinesiology & Physical Education. Outside of the university, she presents at fitness conventions worldwide and leads industry trainings as an AFAA Certification Specialist and Kettlebell Concepts Master Instructor. Angie writes for fitness journals and digital communities, and blogs for Collage Video. Connect with Angie at: http://www.angiemillerfitness.com

 

By Collage Video | | Abs, Angie Miller, exercise, fitness, goals, Healthy, Weekly Blog, Wellness | 0 comments | Read more

Want to Chisel Your Middle?

by Angie Miller

Angie Miller

Try these Core Crushers on the Ball

Last week I shared two stability ball exercises, wall squats and push-ups (visit blog here). Now you’re ready for some new challenges. The benefit of stability balls is that they’re efficient and fun! They offer controlled instability, meaning that they are unstable, but you can safely control them within the training environment. The instability forces you to use all of your resources, your core and postural muscles to stay balanced on the ball and your body on alert, physically and mentally.

Today’s exercises are a little more complex, but with proper modifications everyone can do them. One is a Ball Bass, and the other is a Ball Pike. Each video is less than two minutes. Spend ten minutes a day and you’ll be amazed what a difference it can make. Be prepared to improve your posture and balance, and move in a purposeful manner. Add the exercises from last week, and you’ll have a short twenty-minute workout you can put together or mix and match to make your own.

Ball Pass

The Ball Pass using the stability ball is a fun, dynamic exercise to train the core.

2-3 sets of 8-12 reps will keep your center strong and your workout interesting.

How to Do: Lay on the floor with the ball between your feet. Exhale as you flex forward from and grab the ball with your hands, inhale as you extend long through your torso and raise the ball above your head. Exhale as you flex forward and return the ball between your feet, inhale as you extend long again. Keep repeating this pattern.

Safety Tips: Be sure to keep your center strong and your head in line with your spine. Avoid rounding your shoulders. Use your breath as your guide.

Ball Pikes

Stability Ball Pikes are a great way to train your core while challenging your balance. The exercise is interesting and fun. I offer a modification, so be sure to start with that then work your way up. Try to do 5-8 ball pikes, then rest and go for a second set.

How to do: Kneel next to the ball and walk out so the ball is under your feet and your hands are directly below your chest, or a little wider than shoulder distance for extra support. Keep your center strong, engaging your abdominals and lower back. Inhale, and then exhale as you lift your hips and raise your bottom toward the ceiling into an inverted V position. Inhale back to center and repeat.

Safety Tips: When you come back to center, be sure to secure your abdominals and lower back so you don’t let your hips drop and your back sway.

Thanks for working out with me! Have fun with these exercises and enjoy the results!

Best in Health~

- Angie

Angie Miller, M.S., is a fitness educator, university instructor, and Licensed Professional Counselor who blends her skills and expertise to empower individuals, mentally and physically, and provide them the tools they need to succeed. A veteran group exercise instructor and personal trainer, Angie is the star of acclaimed exercise DVD’s, including the Bedroom Body™ workout. Her passion for progressive education brought her to Northern Illinois University, where she teaches in the Dept. of Kinesiology & Physical Education. Outside of the university, she presents at fitness conventions worldwide and leads industry trainings as an AFAA Certification Specialist and Kettlebell Concepts Master Instructor. Angie writes for fitness journals and digital communities, and blogs for Collage Video. Connect with Angie at: http://www.angiemillerfitness.com

By Collage Video | | Abs, Angie Miller, cardio, exercise, fitness, practice, tips, Wellness | 0 comments | Read more

Tight Abs in 10 Minutes

by Angie Miller

When it comes to working out on a busy schedule, it's hard enough to fit in cardio, weights and stretching, much less spend more time trying to get enviably sculpted abs. With summer coming and swimsuit season around the corner, we’re all looking to tone up, trim down, and chisel our middle. Check out these four exercises from the Core & Pelvic Floor section of my Bedroom Body™ workout DVD, and you’ll be bikini ready in no time.

 

Full Workout Available Here!

10-Minute abs workout: For each exercise, a mat or towel is the only equipment needed. 

EXERCISE ONE: Oblique Crunch

Muscles worked: obliques, transverse abdominis (a deep abdominal muscle), glutes and adductors (inner thighs).

Start position: Start out on the mat on your side with your knees bent, placed slightly in front of your body. Keep your torso long and extended. Bend your bottom arm for support and place your elbow directly below your shoulder. Separate your knees into a clamshell position, placing the inside soles of your feet together. Bend your top arm at the elbow and rest your fingertips gently behind your ear. Engage your abdominals and lower back muscles.

 

Movement: Inhale first. As you exhale, lift your hips and bring your upper knee to your elbow, performing a side crunch. Focus on laterally flexing your spine and contracting through your obliques. Keep your torso strong and stable to avoid any extraneous upper-body movement and your head upright to avoid collapsing onto your shoulder.

Repetitions:

  • Perform one set of 16 repetitions, single counts.
  • Perform one set of 8 repetitions with pulses: up and pulse for three, lower down on four.
  • Switch sides and repeat.

Note: If this move is too challenging, keep your knees together rather than separating them into a clamshell position. Once you master the clamshell move, you can make the exercise more intense by placing a small ball between your upper thighs. As you lift, squeeze and engage your inner thighs. This will also work your hip adductors.

 EXERCISE TWO: Seated Clamshell Crunch

Muscles worked: rectus abdominis (the six-pack), adductors (inner thighs) and lower back.

 

Start position: Start in a seated position on your mat, facing front, with your knees bent and your hands on the floor behind your hips for support. Sit up tall with your torso long and extended, and your chest open. Keep the inside soles of your feet together and separate your knees. Lift your feet a few inches off the floor.

Movement: Inhale first. As you exhale, lift your legs and bring your knees toward your chest, performing an abdominal crunch. Focus on keeping your core strong and avoid collapsing through your torso or hiking up your shoulders. Think about driving your ribs into your hips as you exhale, engaging deep into your abdominals and lower back. Keep the movement isolated to your core and perform it slow and controlled.

Repetitions:

  • Perform one set of 16 repetitions, single counts.
  • Perform one set of 8 repetitions, with pulses: up and pulse for three, lower down on four.

 EXERCISE THREE: Side Plank with Arm Extension

Muscles worked: obliques, transverse abdominis (a deep abdominal muscle), gluteus medius and adductors (inner thighs).

  

Start position: Start out on the mat on your side with your torso long and extended and your legs straight, stacked on top of one another. Bend your bottom elbow and place it directly below your shoulder, keeping your neck long and making sure there is space between your ear and your shoulder. Keep your shoulders and hips facing forward, stacked on top of one another. Your upper arm will be bent, with your elbow by your waist.

  

Movement: Engage your abdominals and lower back as you lift your hips and knees off the floor, extending your upper arm above your head. Your bottom foot should stay in contact with the floor as you lift, and your head should stay in line with your spine. Pause at the top, then lower down slow and controlled, bringing your elbow back to your waist. To avoid overloading your shoulder, keep your neck long and focus on lifting and engaging through your center.

Repetitions:

Perform 8 to 12 repetitions on each side.

Note: To make this exercise easier, bend your knees to make a shorter lever and put less stress on your shoulder. Another modification is to place your upper arm on the floor in front of you for additional support.

EXERCISE FOUR: Hip Lifts with Torso Rotation

Muscles worked: abdominals, lower back, gluteals and arms.

Start position: Start out seated on the mat with your knees bent and your feet hip-distance apart. Hands are behind your hips, placed flat on the mat for support. Your torso should be long and extended, and your head in line with your spine.

Movement: Inhale first. As you exhale, lift your hips off the floor, rotating your torso and extending your right arm to your left leg, fingertips to toes. In the upper extended position, you are supported only by your left hand and your right foot. Your balance and control comes from engaging through your center and stabilizing through your spine. Lower and switch to the other side.

Repetitions:

  • Perform one set of 16 repetitions, alternating sides.
  • Perform one set of 8 repetitions, slow and controlled; hold for a few seconds at the top, increasing the balance challenge.

Note: If this is too challenging, keep your hips on the floor and rotate your torso, extending your fingertips to your toes, still working your core, but without the additional balance challenge.

Own this Workout on DVD!

Best to You in Health

Angie MillerAngie Miller is the star and creator of the Bedroom Body™ Workout and other top selling exercise DVD’s. Passionate about fitness and education, Angie teaches at Northern Illinois University and is a Certification Specialist for the Aerobic and Fitness Association of America (AFAA). She is a freelance writer, group fitness instructor, personal trainer, and proud mom. Learn more about Angie at: http://www.angiemillerfitness.com

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