Fitness Friday: Hip Abs

Happy Friday!!

Hope it’s been a great week!  For me, this week flew by as usual and I’m really looking forward to the weekend.

So today I have a workout to share, since it’s been a bit since I’ve posted one.

The other day my Mom asked me what some good exercises were for hips and lower abs.  I’m glad she asked because it led me to googling why having strong hips are important.

As I’ve said before, having a strong core is super important.  We use our core/abs basically all the time.  Our core helps hold us up, helps us to lift more weight, squat more weight, prevents back pain and injuries, etc.    I’ve never really thought about how having strong mobile hips might help us though.  Here’s what I learned thanks to this article:

  • Most of us sit way too much. (guilty!) This isn’t good because it weakens our glutes and shortens the hip flexors.
  • When those muscles are weakened the lower back tries to compensate and the back isn’t set up for doing a lot of heavy activity so this causes lower back pain.  No fun!
  • When we strengthen our hips we can gain better mobility which will help reduce any lower back pain or knee pain you may have.

There is a lot more in the article but those are the main points.  So yeah, I would definitely recommend working out those hips and abs with this workout.  Plus there is no equipment necassary although you can add weight if you want for an extra challenge:)

Hip Abs Workout

20 minute workout

Do each exercise for 50 seconds, rest for 10 seconds before moving on to the next exercise.  Complete 4 rounds total.  Remember to push yourself to get the most out of your workout!

 

Let me know what you think if you try this out!

Have a healthy happy weekend!

Any fun plans for the weekend?

 

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Back to Real Life

Hey hey! How is everyone doing?

Waiting for our lunch:)

To be honest, I wish it was the weekend still!  As I mentioned before, Dom took yesterday off so we could have a long weekend and spend the day together:)  It was so great.  Our weekend was a great mix of yummy food, relaxing,  clothes shopping for me, Barnes and Noble shopping for him, and laughing.   I’m so grateful for this past weekend.  It was exactly what I’ve been needing. Some quality time with the husband and a break from the usual routine:)

Red Chicken Curry

Extra veggies instead of white rice for my side

Anyway, moving on to today.  It’s been a busy one full of taking care of  laundry, cleaning, and grocery shopping that I neglected over the weekend.  But before all that I had a great leg and abs workout that I would like to share with you.

Shaky legs Workout

Exercise                                                                   Sets             Reps

Narrow stance squats                                              4                     10

Superset*

*Bulgarian split squats                                             4                     10/leg

*Genie press with dumbell                                     4                      10

Superset*

*Lunges                                                                         4                       10

*Bridge butt lift-1 leg elevated                            4                        12/leg

Bent knee deadlift                                                    4                        6

Superset*

Wall sit w/ raised calves and dumbell            4                       45 sec

Clean and press                                                        4                       8

4 Minute Abs Bonus

Seesaw Plank                         1 min

Around the world (alt. directions)   1 min

Across the body kicks (at 3:20)     1 min

Side plank with top leg lifts    30sec/side

I was wiped out after this workout.  It was a good feeling.

I made sure to refuel after my workout with this delicious mix:

Vega Protein Powder mixed with almond milk, cinnamon, and 1 frozen banana

This tasted amazing!!! I had never tried the chocolate variety before.  It was like a pudding/brownie/cake batter mix.  Oh man, why do Vega products have to be so expensive, they taste wonderful, but not to my wallet.  Not too mention I have little to no muscle soreness when I’m using their protein on a regualr basis.  I need to get my hands on a lifetime supply of this stuff stat:)

Obsessed much?!

One last thing before I go.

In remembrance of all those you lost their lives on 9/11, take a moment today to hold your loved ones a little bit closer and be grateful for all those who are fighting for our freedom.

Much love.

Hannah