Wednesday, November 8, 2017

Our Beergut Busters

OUR TOP 5 FAVORITE BEERGUT BUSTING MOVES

 

       Nope! Not dance moves! ...unless if you want them to be :p Our beergut busting moves are our favorite exercises that we do at home to keep our little kegs at bay! And, yes. Lifting six packs of beer all day isn't our only form of exercise.

       I know, know. These insanely sexy, defined and terrifying abs may say other wise, but our bellies are our main problem area and that is alllll thanks to beer. With stress due to midterms and fall being the season of parties our beer intake has been at an all time high. And with beer being packed with empty calories (150 on average to be exact), it's processed by the liver where alcohol is burned and fat is left to wander. So sometimes, especially during this season, we have to work a little harder to compensate for the extra booze.
 
     But! Like the loyal friends we are, we thought it would be rude to keep our remedies a secret from all of our beer-loving mates! So today we decided to share a few of our favorite exercises that we use to target our beer riddled tummies. Note: this isn't a workout sequence per se, but just a short list of our favorite moves that we do on the daily. But these can be easily added into any home workout! So grab a beer, a yoga mat and enjoy!


(1) Plank Hip Twists

       This is our ultimate favorite move as its perfect for targeting the obliques and whittling that waistline!
  1. Start in a forearm plank with your back flat, elbows over your shoulders and your toes over your ankles. 
  2. Moving your feet like windshield wipers, swish your hips side-to-side, as if your aiming for each hip to slightly touch the ground while keeping your shoulders straight. 
      Us, we normally do this twenty times during every home workout.


(1.5) Side Plank Dips

      If we're feeling really fiery, we'll transition from our forearm plank into a side plank to fit in some more oblique action!

  1. Shift onto one side with straight legs and your ankles stacked. 
  2. Lower your pelvis, aiming to get your bottom hip as close as possible to the floor (as you can see, I struggle to get very far down in this one) 
  3. Raise your pelvis up again into a straight side plank. 
  4. Repeat this move for however long you'd like and then repeat the same amount on your other side. 

     After doing our plank hip dips (1), we like to do this eight times on each side. If you really want to challenge yourself further, hold your side plank for thirty seconds before starting your dips on each side!

 

  (2) Twisting Boat Pose

       Meh, those boat-to-canoe exercises never did it for us. They hurt our butts and we're still figuring out how to do them without straining our necks. Not to mention that we never seem to build up much of a burn doing them. But once we throw in some twisting action, oh, is that burn ignited.

  1. Sit in boat pose with your legs raised and your back, straight at a 45 degree angle. 
  2. Once you've stabilized yourself in that position (which can be a workout in itself), twist your torso and shoulders to the left and right repeatedly. Make sure to stay controlled and to keep your abs engaged!

   We normally do this twenty times at a fast pace during our personal workout sequences. If you want to up the level of intensity, try holding one dumbbell in both hands as you twist!


  (3) Plank Jacks

     If you give these your all, they're a good way to raise your heart rate while keeping a burn going in your core. If this isn't enough for you, strap on some booty bands. You'll be crying shortly after.

  1. Start in a full plank with your back straight, your elbows over your wrists and your feet together. 
  2. Jump your legs wide to the edge or outside of your mat.
  3. Jump your feet back in together. 
  4. Repeat this motion several time. (We keep going until we've completed a set of thirty.)


...and if you need a modification, (3.5) Toe Taps.

    Sometimes plank jacks can be too noisy for our apartment building or it can feel a little harsh on the knees. So as an alternative, we love doing toe taps, as fast and controlled as we can.

  1. As if you were going to do a plank jack, start in a full plank position with your feet together.
  2. Step one foot to the outside of your mat and then bring it back in again. 
  3. Repeat the same move on the other side. 


(4) Leg Lifts

     The part of our midsection that we really have to work on is our lower abs. So we never fail to add in some variation of a leg lift to hit those stubborn areas.

  1. Lay with your back flat on the ground and your legs up at a 90 degree angle. (Depending on your level of flexibility, you may have to bend your legs a bit)
  2. Keeping your core engaged and your back flat, flex your feet and lower your legs down. (Try not to go too low or else you'll end up targeting your hips.)
  3. Lift your legs up again to that 90 degree angle.
  4. Repeat this move several times. (We try to go for twenty)
     Oh, and I'm only smiling because I look an angry Hulk in this pose otherwise... I'm really dying on the inside. This move always kills me. But if you're not doing this for the cameras, make sure to keep your head straight. But you can still smile if you want :D

 

(5) Table Walks

     For some unknown reason, we dread this move... but that must mean that it's effective :) Doing this at the end of any workout always leaves us struggling to complete a full set without stopping but it's so great for the abs!

  1. Start in a full plank position. 
  2. Keeping your right leg straight, bring your left foot in until your knee is hovering just a few inches off of the ground beneath your left hip. 
  3. Do the same with your right leg. 
  4. Take your left leg and bring it back out, straight behind you. 
  5. Repeat the same motion with your right leg, so that your back in full plank.
  6. Now repeat all of those steps. Alternating with between starting with your left and right leg, keep doing these until you can't anymore!
      The key here is to keep your knees low!


Et voila! 

     There you have it, friends! Those are our top five favorite exercises for busting those beer guts! If you guys decide to add these into your routine at home send us a DM on INSTAGRAM or an E-MAIL to tell us what you think!

     Talk to you guys soon!

This workout was brought to you by TRADER JOE'S Josephsbraü Bavarian-style Hefeweizen.
Copyright @ fuhMonday. Blog Design by KotrynaBassDesign