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Easy Abs at Home

Easy abs at home. All you need is 1 dumbbell and a small space for a mat. This workout series will be focused on working the oblique slings of muscle and tissue/fascia running from shoulder to hips.  These are movements we most associate with baseball and softball players, throwers in any sports, runner’s, as as well as with everyday movements like walking or reaching.

The 2 movements are:

  1. Deadbug with 1-weight
  2. Side Bridge Up’s

Deadbug with 1-weight main goals are to keep low back flat against the floor. Shoulders are relaxed and spread out across the floor. Cue: “inhale and spread the rib cage”  Keep face and jaw loose.  Focus on breathing through the belly.

Side Bridge Up main goals are to keep shoulders and hips stacked, don’t let the abdomen sway or arch away from the hips and shoulders. They should be stacked parallel to each other.  Keep equal load between the elbow and the knees. Do not place all the bodyweight load in the shoulders and neck.

Your goal for completion is: 5 x 5 of each movement, per side. Rest 1 minute between sets.

We will be covering specific ab exercises like these for 30-days, as well as provide low back pain protocol’s with ab workouts in our Virtual Abs Academy.  You can find out more information about this event here:

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