Without challenges the human body becomes weaker. We thrive when we get out of our comfort zone, we achieve our goals and we set new records. We act better, look better and feel alive.
We either progress or regress. There is no such thing as moderation. Moderation is easily turned into stagnation. If we want to achieve something we should do more than we think we are capable of achieving, to start from the beginning in a deed that is unknown and to rebuild our own self – become stronger and more capable.
That’s why I often need variety in my workouts – something that will challenge my mind, my habits. Something that will make me be more present and focus on the details. Something that will take me out of the ego perception – Ï know everything and I can everything”and I will feel like a beginner again. Sometimes I find harder variations that bring me this feeling, other times I choose something different, that might be not that hard, but it still loads my body in a different way.
Sit ups! People often tell me how they would do 500-600 sit-ups a day. Give up! This doesn’t work.
Imagine your spine like a credit card. You know how the credit card is made out of plastic and if you bend it, earlier or later it will wear out and it will break. The constant, repetitive movement from sit-ups is doing this to your spine.
Every one of your spinal discs can take a certain reps of flexion in your lifetime, before you feel lower back pain or bulge a disc.
Sit- ups that make you lie on your back and do a bunch of flexing and extending of your spine, will injure your lower back.
There is a way to perform sit-ups without hurting your spine, but few people have such an awareness about the way their body moves. Besides that sit-ups don’t train our core muscles the way they are created to function (read more HERE), they don’t burn many calories and let’s be honest – they don’t help you be sexier, leaner and fitter. There are better exercises that you could do.
This week I have some exercises for you. Three of them are for your core and one is for your legs.
I am pretty fastidious when it comes to core exercises but these are awesome. You can try them right now – no matter where you are.
V-ups with a band
My new favorite exercise for abs and for handstands.You should aim at keeping your legs straight. I am pretty tall and I have to work harder to achieve it, but getting there. Keep the band hips width apart – the more narrow you hold it, the harder it gets. Do 3-4 sets of 10-15 reps.
Dragon Flag Variation for Getting Ripped
I recommend you do three sets of 8-10 reps.
Clean the floor and make your abs stronger
Do 3 sets of 3 laps or just do as much as you can, but be careful not to let your hips drop.
Clean the floor and get ripped
Do 3 sets of 5-10 reps. You do not need to bring your feet to your palms. Just do the movement in one cycle. Don’t try to bring your legs to your palms in a couple movements, with pauses between them, because this way you are using your legs and not your core strength.
Cossack Squat For Stronger and Leaner Legs
Do 4 sets of 8 reps (each leg). Use lighter weight so you can perform the movement slowly and with full range of motion. Make those quads burn.