Tag Archives: ab workout

Great News!

5 Oct

As most of you know, I’ve been rehabbing an ankle injury for over a year now.¬† Basically for a year I haven’t been able to run or kick-box or any of my other “non gym” workouts and even my gym workouts had been limited. But last night at my re-eval my physical therapist FINALLY moved me down to once a week PT and said I can slowly start adding in old activities to see how the ankle tolerates them including adding in running instead of just jogging on the treadmill.¬† It’s still going to be a slow process because I can only add in 1/week and I have to keep doing my therapy exercises at home but, she thinks it’s just going to take time for the muscles to readjust to holding the ankle in the proper alignment and the discomfort and pain will continue to gradually go away.

On the down side I still have to go twice a week because they have to work on my core stabilization from an old back injury but, at least that one doesn’t come with limitations and will hopefully provide some relief from a chronic issue. In honor of my progress hubby and I are going to try to find somewhere nearby to go hiking this weekend! Something we haven’t been able to do since our honeymoon (and even then I had to take a tram thing back down the mountain¬† :-/)

Image I was on night shift the past two weeks so slept in today to catch up on sleep and switch back over to days and then took miss Maia on her walk, I’ve been adding in short spurts of running with her so that was a great way sneak in some cardio and wake up. Today I have my physical therapy exercises, so a mini leg workout, and then a short abs workout.

2 sets of:

  • 1 min plank
  • 1 min side planks (30 sec/side)
  • 20 crunches

3 sets of:

  • 20 Russian Twists/side with medicine ball (you can do this without the ball if you’re at home)
  • 20 reverse crunches
  • 20 toe touches
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Not so fast…

9 Aug

Oops! I went into physical therapy all excited about my 5 min of running… and was quickly told I’m not supposed to run yet. :-/ I thought the whole “if it doesn’t hurt you can do it” applied to everything but apparently not running or impact sports, so that put an end to that.

BUT it’s not going to stop me from getting other workouts in. Today was supposed to be shoulders and abs day but I woke up with a headache (and shoulder workouts don’t usually help with that) so it is now abs and a cardio day. Cardio without running means 15 min on a bike and 15 min on an elliptical. Not the most exciting thing but, gotta get it done!

Ab workout:

2 sets:

  • 1 min plank
  • 1 min side plank (30 sec/side)
  • 1 min lunges with rotation (medicine ball)
  • 15 “climbs“/side
  • 1 min rest

2 sets:

  • 20 toe touches with weight
  • 20 reverse crunches (squeeze weight in between your knees)
  • 20 crazy ivans (Make sure to follow with your shoulders, the video doesn’t do a great job of showing that)

1 set:

  • 20 push-ups
  • 1 min plank

Image

What are some of your favorite ab exercises or workouts?

Stronger than Excuses

24 Jun

All settled back in MN and my mom is home from the hospital (she had a hip replacement). My parents have an elliptical and some free weights at their house so yesterday I was able to get a workout in and and am about to get in today’s. My ankle’s been bothering me a lot, just overdid it a bit while traveling I think, so yesterday I just did a short workout.

3 sets of:

  • 20 bicep curls
  • 12 lateral shoulder raises
  • 20 push-ups

3 sets of abs for time:

  • 1 min toe-touches (lay on your back with legs straight up in the air, lift shoulders off floor reaching for your toes)
  • 1 min russian twists/grass pickers with weight
  • 1 min reverse crunches with weight
  • 30 sec plank
  • 1 min pulsing side plank (30 sec/side)

I’m thinking I’ll have to modify my workout today to stay off the foot so I’ll post the modified leg workout tomorrow.