Coach Di Nino here!

How are your fitness goals going?

Let me guess? You are looking for something new to spice up your workout routine?

Oh…and you are still waiting for those abs to show …through the skin folds…

I know ..I hear it all the time;… “Nancy…How do I get cut abs..I do like 100 plus reps a day”

…”Nancy, how do I get abs like yours?”

I wanted to share 2 of my favourite AB/Shoulder Plyometic combos with you. These 2 exercises are all about using your core muscles to properly and effectively execute this exercise.

Like any exercise, it doesn’t matter if you do a set of 10 or 50, without proper technique, you won’t see the results for your efforts.

Kettle Bell Pirate Swings

  1. With a wide stance, hold a kettlebell with both hands. Allow it to hang at waist level with your arms extended. This will be your starting position. Retract your shoulders back and raise your rib cage.
  2. Initiate the movement by turning to one side, swinging the kettlebell to head height. Briefly pause at the top of the movement.
  3. Allow the kettlebell to drop as you rotate to the opposite side, again raising the kettlebell to head height.
  4. Repeat for the desired amount of repetitions. Try at least 5 reps of 20 !
COACH NOTE: For this exercise to be effective, squeeze and contract your abdominal muscles throughout the entire movement. The force used to jerk the kettlebell up and around should come from your core muscles and not from your shoulders.
Ab Roller ( image below)
Use a mat or towel to place underneath your knees ensuring you have an open smooth space in front of you. Slowly extend your arms out in front of you, keeping your abs and glutes contracted while keeping your back flat. Flex and engage the abs/core muscles when returning to the start position and squeeze. Roll the ab roller on a diagonal position left and right in addition to the front.
COACH NOTE: For maximum results, this exercise should be done slowly and on a count of 2-3 seconds rolling forward and retracting backwards with your core engaged and contracted during the entire movement! OUCHHH!
Try 5 reps of 20!

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