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Follow along with Chris Heria as he does a Complete 20 Min Abs Workout. Watch as he shows you how to get a super-effective AB workout using different positions and flections in only 20 minutes not only to get you shredded but to build your 6 pack ABS.
Find out How to start working out the best way for beginners with Chris Heria and the Heria Pro App. & for more workouts by Chris Heria visit heriapro.com and download the HERIA Pro App in the App Store!
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Learn how to do the perfect push-up from the most trusted name in fitness, the National Academy of Sports Medicine.
Steps for Doing a Push-Up:
- Begin in a push-up position with the feet hip-width apart and toes on the floor with the hands slightly-wider-than-shoulder-width apart.
- Draw in the belly button and squeeze the butt muscles.
- With a flat back, slowly lower the body toward the floor, lowering and squeezing the shoulder blades.
- Push up to the starting position.
- Do not jut the head forward.
- Repeat for the desired number of repetitions.
𝙀𝙫𝙚𝙧𝙮𝙤𝙣𝙚 𝙡𝙤𝙫𝙚𝙨 𝙁𝙍𝙀𝙀. 𝙏𝙝𝙖𝙩'𝙨 𝙬𝙝𝙮 𝙬𝙚'𝙧𝙚 𝙤𝙛𝙛𝙚𝙧𝙞𝙣𝙜 𝙮𝙤𝙪 𝙖 𝙛𝙧𝙚𝙚 𝙉𝘼𝙎𝙈 𝙈𝙞𝙣𝙞-𝘾𝙤𝙪𝙧𝙨𝙚 𝙤𝙣 𝙃𝙤𝙬 𝙩𝙤 𝘽𝙪𝙞𝙡𝙙 𝙩𝙝𝙚 𝘽𝙚𝙨𝙩 𝙖𝙩 𝙃𝙤𝙢𝙚 𝙒𝙤𝙧𝙠𝙤𝙪𝙩. 𝘾𝙡𝙖𝙞𝙢 𝙮𝙤𝙪𝙧𝙨 𝙗𝙚𝙛𝙤𝙧𝙚 𝙞𝙩'𝙨 𝙜𝙤𝙣𝙚. https://bit.ly/32UXWjV
#chest #arms #shoulders #core
Anterior pelvic tilt is one of the most common dysfunctions one can have, affecting 75% of the population, with millions searching how to fix anterior pelvic tilt daily. In this video, I’m going to address what tight muscles are causing anterior pelvic tilt and how to strengthen underactive muscles to fix it. With a 4-step attack plan, you can take proactive steps to fix this joint and muscle imbalance once and for all.
Before we get started with proper posture, it is important to define what anterior pelvic tilt is. It’s a postural deficiency caused by tightness and weakness in muscle groups of the core and pelvis to pull the pelvis downward and anteriorly. This poor posture is easy to spot from the side when looking in the mirror. In the upper body, you will notice an abnormal curvature (arched position) in the low back called excessive lumbar lordosis, and a stomach bulge. This pelvic tilt angle is a result of the abdominal muscles not being strong enough to counteract the downward pull of the pelvic region.
The muscles that are affected by tightness include both the hip flexors and the spinal erectors of the lumbar spine while the weakened muscles include the gluteus muscles and the core muscles. There is an interplay of all these muscles that contribute to postural abnormalities called lower cross syndrome. The tight hip muscles pull the pelvis forward and down, which the weak stomach muscles can’t counteract, while the lower back becomes tighter and overactive with the buttock muscles being unable to counteract any of the above. This bad posture often results in pelvic posture deficiencies which can lead to low back pain, hip pain, knee pain and risk of injury.
Tight hamstrings come as a result of anterior pelvic position. Does that mean you should stretch your hamstrings? You might think that tight hamstrings is causing it, but it is actually a result of the positioning of the pelvis. The fact that the posterior side of the pelvis is raised is pulling the hamstrings tighter. As a result, you will want to avoid stretching the hamstrings because as you fix your anterior pelvic tilt, the hamstrings will become more relaxed.
So, how do we address this and fix anterior pelvic tilt? We need to stretch the tight muscles and use corrective exercises to strengthen the weak muscles.
We can start with a hip flexor stretch that we call a kneeling overhead reach. This is done from a lunge position with one knee on the ground. This is the side that you will be stretching by pushing your pelvis forward, reaching overhead, and leaning to the opposite side. You will feel a deep stretch in the hip flexor. Do this hip stretch for 60-90 seconds on each side for two sets.
For the tight low back, lay on your back on an exercise mat, pull your knees all the way up to your chest and lift your pelvis off the ground. You should feel a good stretch in the muscles of the low back. Perform this stretch for 60-90 seconds, also for 2 sets.
For adequate stretching, you should perform these pelvic tilt exercises before bedtime or at any time in your daily routine.
Now, we need to figure how to strengthen the weakened abs and gluteal muscles.
For weak abs, we have two effective exercises to do; anchored crunches and swipers. With the anchored crunch, anchor a band around something sturdy and then around your heels. Pull your feet back and crunch up. This will activate the hamstring muscles which will reciprocally deactivate the hip flexors and make sure that the abs are doing the work. The next exercise is something I call a swiper. Instead of simply lifting your legs up in the air, which will cause the hip flexor muscles to contribute, you will actively lift your pelvis off the ground as you lift your legs in the air. The swipe is reinforcement that your pelvis has successfully lifted off the ground.
Do both of these ab exercises for 2-3 sets of 60-90 seconds.
For the weak glute muscles, we also have a combination of exercises. The is the the bridge and reach over. This will help to activate and strengthen the buttocks muscles while also stretching the hip flexors. Perform this for 2-3 sets of 60-90 seconds.
The second glute strengthening exercise is a sprinter stretch lunge. Perform this for 2-3 sets of 10-12 reps on each side.
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If you are looking for a complete workout routine that will counteract excessive sitting and fix your muscular imbalances, be sure to head to athleanx.com and check out the program selector tool. It will take you just minutes to find the exact exercise program that fits your current goals and will help you to build ripped athletic muscle and reduce injury risk quickly.
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Welcome to this 10 Minute Stretching Routine to improve your posture and reduce backpain. This session is perfect when you spend most of the day sitting, or if you tend to a tight neck or back.
In this Yoga inspired routine we will open up the shoulders, expand the chest, mobilize the spine and gently strengthen the back. This will help you to improve your overall posture and gets you your daily dose of flexibility & mobility at the same time.
I designed this sequence with exercises which smoothly slide into each other, which makes the whole experience feel like a comfortable and lovely flow.
Enjoy this 10 Minute Posture Session and have an amazing day!
In addition to my German voice-over-videos, I will be producing more music-only stretching and fitness content in the future, so everybody can join! If you have any video requests, please let me know in the comments.
Thank you for practising with me!
Mady
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NO ADS!
As in all of my sessions, I do not put any ads within the video. So you won’t be interrupted in the middle of your workout.
KEINE WERBUNG!
Wie in allen meinen Einheiten, schalte ich innerhalb der Videos keine Werbung! Ihr werdet also nicht mitten im Workout unterbrochen.
Diese Yoga-Einheit könnt ihr ganz prima im Anschluss absolvieren:
https://youtu.be/dJxnU9sOh6Q
PS: Keine Sorge ihr Lieben, natürlich wird es auch weiterhin „gesprochene“ Videos geben. Das eine schließt das andere ja nicht aus und der nächste Yoga-Flow ist schon in Planung ;-) An dieser Stelle lasst uns also einfach für all diejenigen freuen, die kein Deutsch verstehen und so auch in den Genuss der Einheiten kommen!
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