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	<title>Core Workouts &#8211; The Human Trainer</title>
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		<title>Natalie Jill&#8217;s 1,000 Calorie Bikini Abs Workout</title>
		<link>https://www.thehumantrainer.com/natalie-jills-1000-calorie-bikini-abs-workout/</link>
				<pubDate>Tue, 01 Nov 2016 01:20:36 +0000</pubDate>
		<dc:creator><![CDATA[The Human Trainer]]></dc:creator>
				<category><![CDATA[Blog]]></category>
		<category><![CDATA[Core Workouts]]></category>
		<category><![CDATA[HIIT/Conditioning Workouts]]></category>

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				<description><![CDATA[1,000 Calorie Bikini Abs At-Home Workout Learn the secrets of pro fitness trainer and blogger, Natalie Jill, on how to cinch your core and get your tummy slim and tight at home. &#160; &#160; The holiday season is quickly approaching. Splurging on your kid&#8217;s Halloween candy (admit it, we all do it) doesn&#8217;t have to [&#8230;]]]></description>
								<content:encoded><![CDATA[<h1 style="text-align: center;">1,000 Calorie Bikini Abs At-Home Workout</h1>
<h2 style="text-align: center;">Learn the secrets of pro fitness trainer and blogger, Natalie Jill, on how to <a href="https://www.thehumantrainer.com/natalie-jill-secret-weapon" target="_blank">cinch your core</a> and get your tummy slim and tight at home.</h2>
<p>&nbsp;</p>
<p><img class="alignnone size-full wp-image-12168 aligncenter" src="http://www.thehumantrainer.com/wp-content/uploads/2016/10/1000-calorie-workout.png" alt="1000-calorie-workout" width="553" height="639" srcset="https://www.thehumantrainer.com/wp-content/uploads/2016/10/1000-calorie-workout.png 553w, https://www.thehumantrainer.com/wp-content/uploads/2016/10/1000-calorie-workout-260x300.png 260w, https://www.thehumantrainer.com/wp-content/uploads/2016/10/1000-calorie-workout-225x260.png 225w, https://www.thehumantrainer.com/wp-content/uploads/2016/10/1000-calorie-workout-358x414.png 358w, https://www.thehumantrainer.com/wp-content/uploads/2016/10/1000-calorie-workout-414x478.png 414w" sizes="(max-width: 553px) 100vw, 553px" /></p>
<p>&nbsp;</p>
<p>The holiday season is quickly approaching. Splurging on your kid&#8217;s Halloween candy (admit it, we all do it) doesn&#8217;t have to mean weight gain. Luckily, all it takes is 5 simple moves and a little cardio to get a full body burn.</p>
<p>This fat-blasting workout combines Natalie Jill&#8217;s secret 5 step ab firming sequence with HIIT metabolism boosting cardio for a complete circuit. This step by step guide is perfect for all fitness levels and can be performed from anywhere in as little as 30 minutes.</p>
<p>All you need is a small space and your bodyweight. That&#8217;s it. <a href="https://www.thehumantrainer.com/natalie-jill-secret-weapon" target="_blank">You never have to set foot in a gym</a>. Do it from home first thing in the morning or while the little one is down for nap for a firm stomach in no time.</p>
<p><strong><img class="aligncenter size-full wp-image-12178" src="http://www.thehumantrainer.com/wp-content/uploads/2016/10/workout.png" alt="workout" width="960" height="640" srcset="https://www.thehumantrainer.com/wp-content/uploads/2016/10/workout.png 960w, https://www.thehumantrainer.com/wp-content/uploads/2016/10/workout-300x200.png 300w, https://www.thehumantrainer.com/wp-content/uploads/2016/10/workout-768x512.png 768w, https://www.thehumantrainer.com/wp-content/uploads/2016/10/workout-150x100.png 150w, https://www.thehumantrainer.com/wp-content/uploads/2016/10/workout-330x220.png 330w, https://www.thehumantrainer.com/wp-content/uploads/2016/10/workout-900x600.png 900w, https://www.thehumantrainer.com/wp-content/uploads/2016/10/workout-736x490.png 736w, https://www.thehumantrainer.com/wp-content/uploads/2016/10/workout-621x414.png 621w, https://www.thehumantrainer.com/wp-content/uploads/2016/10/workout-414x276.png 414w" sizes="(max-width: 960px) 100vw, 960px" /></strong></p>
<p>&nbsp;</p>
<p><strong>Instructions:</strong> Warm-up first by jogging in place or sprinting across the living room. Repeat the following set twice.</p>
<p><strong>100 Jumping Jacks</strong></p>
<p><strong>100 Mountain Climbers</strong></p>
<p><strong>50 Squats</strong></p>
<p><strong>50 Burpees</strong></p>
<p><strong>5 Minutes High Knees</strong></p>
<p><strong>Now that your heart rate is up, we&#8217;re going to jump into Natalie&#8217;s 5-step ab cinching sequence.</strong></p>
<p><strong>1. One-Hand Plank: 30 seconds on each side</strong></p>
<p><img class="wp-image-12176 aligncenter" src="http://www.thehumantrainer.com/wp-content/uploads/2016/10/one-hand-plank.png" alt="one-hand-plank" width="294" height="233" srcset="https://www.thehumantrainer.com/wp-content/uploads/2016/10/one-hand-plank.png 460w, https://www.thehumantrainer.com/wp-content/uploads/2016/10/one-hand-plank-300x238.png 300w, https://www.thehumantrainer.com/wp-content/uploads/2016/10/one-hand-plank-328x260.png 328w, https://www.thehumantrainer.com/wp-content/uploads/2016/10/one-hand-plank-414x329.png 414w" sizes="(max-width: 294px) 100vw, 294px" /></p>
<p>&nbsp;</p>
<p><strong>2. Knee to Elbow: 15 on each side</strong></p>
<p style="text-align: center;">Start:</p>
<p><strong><img class="aligncenter wp-image-12174" src="http://www.thehumantrainer.com/wp-content/uploads/2016/10/knee-to-elbow-starting.png" alt="knee-to-elbow-starting" width="313" height="140" srcset="https://www.thehumantrainer.com/wp-content/uploads/2016/10/knee-to-elbow-starting.png 776w, https://www.thehumantrainer.com/wp-content/uploads/2016/10/knee-to-elbow-starting-300x134.png 300w, https://www.thehumantrainer.com/wp-content/uploads/2016/10/knee-to-elbow-starting-768x343.png 768w, https://www.thehumantrainer.com/wp-content/uploads/2016/10/knee-to-elbow-starting-330x148.png 330w, https://www.thehumantrainer.com/wp-content/uploads/2016/10/knee-to-elbow-starting-736x329.png 736w, https://www.thehumantrainer.com/wp-content/uploads/2016/10/knee-to-elbow-starting-414x185.png 414w" sizes="(max-width: 313px) 100vw, 313px" /></strong></p>
<p>&nbsp;</p>
<p style="text-align: center;">Finish:<strong><br />
<img class="aligncenter wp-image-12175" src="http://www.thehumantrainer.com/wp-content/uploads/2016/10/knee-to-elbow.png" alt="knee-to-elbow" width="301" height="186" srcset="https://www.thehumantrainer.com/wp-content/uploads/2016/10/knee-to-elbow.png 651w, https://www.thehumantrainer.com/wp-content/uploads/2016/10/knee-to-elbow-300x185.png 300w, https://www.thehumantrainer.com/wp-content/uploads/2016/10/knee-to-elbow-330x204.png 330w, https://www.thehumantrainer.com/wp-content/uploads/2016/10/knee-to-elbow-414x256.png 414w" sizes="(max-width: 301px) 100vw, 301px" /></strong></p>
<p><strong>3. Glute Tricep Push: 15 on each side</strong></p>
<p style="text-align: center;">Start:</p>
<p><img class="aligncenter wp-image-12171" src="http://www.thehumantrainer.com/wp-content/uploads/2016/10/glute-tricep-starting.png" alt="glute-tricep-starting" width="313" height="201" /></p>
<p style="text-align: center;">Finish:</p>
<p><strong><img class="aligncenter wp-image-12172" src="http://www.thehumantrainer.com/wp-content/uploads/2016/10/glute-tricep.png" alt="glute-tricep" width="321" height="198" /><br />
4. Reverse Bridge: hold for 60 seconds</strong></p>
<p><strong><img class="aligncenter wp-image-12177" src="http://www.thehumantrainer.com/wp-content/uploads/2016/10/reverse-bridge.png" alt="reverse-bridge" width="378" height="163" /></strong></p>
<p><strong>5. Donkey Ladders: 15 on each side</strong></p>
<p style="text-align: center;">Start:</p>
<p><img class="aligncenter wp-image-12170" src="http://www.thehumantrainer.com/wp-content/uploads/2016/10/donkey-ladder-start.png" alt="donkey-ladder-start" width="208" height="225" /></p>
<p style="text-align: center;">Finish:</p>
<p><img class="aligncenter wp-image-12169" src="http://www.thehumantrainer.com/wp-content/uploads/2016/10/donkey-ladder-end.png" alt="donkey-ladder-end" width="233" height="191" srcset="https://www.thehumantrainer.com/wp-content/uploads/2016/10/donkey-ladder-end.png 592w, https://www.thehumantrainer.com/wp-content/uploads/2016/10/donkey-ladder-end-300x246.png 300w, https://www.thehumantrainer.com/wp-content/uploads/2016/10/donkey-ladder-end-317x260.png 317w, https://www.thehumantrainer.com/wp-content/uploads/2016/10/donkey-ladder-end-505x414.png 505w, https://www.thehumantrainer.com/wp-content/uploads/2016/10/donkey-ladder-end-414x339.png 414w" sizes="(max-width: 233px) 100vw, 233px" /></p>
<p>&nbsp;</p>
<p>That&#8217;s it! Those muffin tops don&#8217;t stand a chance 😉 Watch the full Ab Shred video <a href="https://www.youtube.com/watch?v=05KOSXPoyTg">here</a>?and make sure to follow Natalie Jill on <a href="https://www.instagram.com/Nataliejillfit/">Instagram</a> for daily tips, tricks, and motivation.</p>
<h2><a href="http://www.thehumantrainer.com/natalie-jill-secret-weapon">Learn Natalie Jill&#8217;s #1 SECRET for a full-body makeover from home without ever stepping foot in a gym &#8212;&gt;</a></h2>
<p>&nbsp;</p>
<p>&nbsp;</p>
<p></p>]]></content:encoded>
										</item>
		<item>
		<title>Tips to Improve your Core</title>
		<link>https://www.thehumantrainer.com/tips-to-improve-your-core/</link>
				<comments>https://www.thehumantrainer.com/tips-to-improve-your-core/#respond</comments>
				<pubDate>Tue, 08 Dec 2015 06:27:27 +0000</pubDate>
		<dc:creator><![CDATA[The Human Trainer]]></dc:creator>
				<category><![CDATA[Blog]]></category>
		<category><![CDATA[Core Workouts]]></category>
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				<description><![CDATA[Nowadays, most people spend a good portion of their lives imprisoned sitting behind a desk. This leads to weakened abdominal, pelvis, hip, and back muscles. Training your core is the best defence against the effects of too much sitting. Another plus to a strong core &#8211; improved posture and balance &#8211; which helps you have [&#8230;]]]></description>
								<content:encoded><![CDATA[<p>Nowadays, most people spend a good portion of their lives imprisoned sitting behind a desk. This leads to weakened abdominal, pelvis, hip, and back muscles. Training your core is the best defence against the effects of too much sitting. Another plus to a strong core &#8211; improved posture and balance &#8211; which helps you have more effective workouts and prevents injury and pain.</p>
<p><strong><em>Are you Training Wrong?</em></strong></p>
<p><span id="more-10659"></span></p>
<p>When most people think of core training they usually focus on the muscles located in the belly region (transversalis muscles). These muscles are definitely an essential part of strengthening your core, but theres so much more to it! For real benefits to a strong core one must focus on the muscles on all sides of the spine.</p>
<h2><strong>Heres a few Tips on How To Build Your Core:</strong></h2>
<p><span style="color: #ff9900;"><strong>1. Emphasize the Back Exercises.</strong></span><br />
Most people tend to start with relatively more strength in the ab muscles than in the back muscles as strengthening the back is often overlooked. Put additional focus on the back in the beginning to help your back strength catch up with the front.</p>
<p><strong><span style="color: #ff9900;">2. Strengthen before Stretchin.</span></strong><br />
Many physical therapists focus on stretching to help relieve back pain, but too much stretching without strengthening the back can lead to vulnerabilities. Only add stretching once there is a base of strength established.</p>
<p><span style="color: #ff9900;"><strong>3. Work Groups of Muscles.</strong></span><br />
Studies show that exercises that focus on using several muscle groups simultaneously as oppose to one muscle at a time is better for us as it is more similar to day-to-day movements we do in real life. The burpee is a great example of an exercise that requires several muscle groups to fire in order to achieve.</p>
<p><span style="color: #ff9900;"><strong>4. Do the Flamingo!</strong></span><br />
Exercises done while standing on one leg help to strengthen the supporting leg and helps improves balance. This concept can be easily achieved by using a <a href="http://thehumantrainer.com/the-human-trainer/the-human-trainer-difference/">suspension gym</a>. The suspension gym gives you something to hold onto while doing one-leg exercises.</p>
<p><span style="color: #ff9900;"><strong>5. Breathe Right.</strong></span><br />
Breathing is extremely important in abdominal exercises, not only for oxygen delivery, but also for getting a better contraction in the muscle. Breathe out on the power stroke of the movement. Exhale as you release the movement.</p>
<p>A great way to constantly keeping your abdominal muscles engaged is to suck your belly-button back towards your spine throughout the exercise.</p>
<p><span style="color: #ff9900;"><strong>6. Work your Core 3-4 Times per Week.</strong></span><br />
If youre doing strength training or any other type of full body exercise, youre absolutely working your core. But you should definitely do core focused exercises 3-4 times a week in order to have a rock hard, strong mid-section.</p>
<p><span style="color: #ff9900;"><strong>7. Recovery is important.</strong></span><br />
Just like any other muscle in your body, recovery time with the core is important for your muscles to build, get stronger, and actually helps burn more fat. Give yourself a day or two in between core workouts.</p>
<p><span style="color: #ff9900;"><strong>8. Theres no need to over do it!</strong></span><br />
Dont worry about doing 1000 crunches as fast as you can. The important thing is to have correct form and that you feel the burn. Start small and work youre way up!</p>
<h6><em><strong>Article By: Fitness Dame</strong></em></h6>
<h6><em>Resources: mindbodygreen, wellbeingescapes.com, jjdancer.com</em></h6>
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