Tips from a Chicago Trainer – Fab Abs!

Hopefully you’re all sticking to your health goals in 2010.  If your workout routine needs a boost, however, I’ve got some great tips courtesy of Core Fitness Chicago trainer Nicole Krakora.  She’s giving you the 4-1-1 on how to get rockin’ abs – in ways you may not have expected.

Have you spent countless hours doing crunches and ab machines but haven’t seen much results. Try these suggestions for 6 weeks.  What have you have to lose besides your gut?

Front Squats

Rest the bar on your shoulders and keep your elbows high and tight. Tighten your abs and make sure to go to the full depth of the squat. Use a 4 0 1 0  tempo (4 seconds down 1 second up, no pauses top or bottom)  for 5 sets of 10 reps.

Chins

When doing chins make sure your legs hang straight down or slightly forward. Brace your abs.  Make sure to bring the collarbones to the  bar.  If you cannot do full range chins work on holding yourself at the top, middle, and bottom of the movement. You may also stand on a high box or step to boost yourself up.  Use a 4 0 1 0  tempo.

Dead Lifts

Start in a neutral position holding a weighted bar.  Knees should be soft, not locked. Bend at the waist keeping your back flat and the bar close to your body. Bend to where the bar is at about shin level and return to neutral. You want to stabilize through your hips and use your hamstrings and glutes to pull you back to neutral. Do 5 sets of 10 reps.  Use a 4 0 1 0  tempo.

For more information or to schedule your own session, email Nicole at nicole@corefitnesschicago.com

All photos taken by Whitney Middleton

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