Waist Whittling Workout
28October/2014

Waist Whittling Workout

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Waist Whittling Workout

By Lara McGlashan, CPT, Fitness Editor | Photography by Robert Reiff

When it comes to her training, Sarah Grace is all business. Though she is dedicated to her daily CrossFit workouts, she has taken her training to a different level, using her knowledge about weightlifting to tweak her workouts.

“Each time I train, I have a strength focus, such as squats or pull-ups or bench presses, which I do before the Workout of the Day (WOD),” Sarah Grace says. “Not a lot of CrossFitters do that, but I find it extremely beneficial for injury prevention and aesthetics.”

She also does not follow a typical CrossFit Paleo diet, sticking instead to the clean-eating style she learned from Figure.

“Paleo really ahs no carbs, and I find I need that energy to sustain my workouts and get the physique – and abs – I am after,” she says.

Core concepts

CrossFit lifts such as the clean, power clean, deadlift and snatch rely heavily on the core and abs. Because of this, Sarah Grace does not give her abs their own training day but rather incorporates one ab-focused move in her pre-WOD training to keep her core strong. “The movements I like to do are not isolation exercises; they are total-body moves that are ab-intensive,” she says. “I always go for high reps, pushing for the failure, which initiates change.”

Some of Sarah Grace’s moves use momentum – not a typical technique in standard strength training – but it’s perfectly okay when done correctly.

THE WORKOUT

Choose one to two of these moves per training day, spreading them out over the course of a week.

EXERCISE

SETS

REPS

Barbell floor sweeper

3

20 (10 each side)

Plank, pike and dip

3

15-20

Toes-to-bar

5

10

Butterfly sit-up

3

25

V-up

3

12-15

1.       Barbell Floor Sweeper

Set-up: Lie face-up on the floor and hold an Olympic barbell straight up over your chest with your hands shoulder-width apart. Squeeze your legs together and raise them about 15cm off the floor.

Action: Sweep your legs just above the floor over the right, keeping your shoulders on the ground. As you get close to the right side, sweep your legs up and try to reach the end of the barbell with your toes (Note: You won’t actually touch the barbell; this is only to give you a target.) When you’ve come as far as you can, sweep your legs back down and through the centerline over to the left side.

MODIFY IT! If you’re a beginner, do this without a barbell, holding your hands perpendicular to the floor.

 
     
 
 

2.       Plank, pike and dip

Set-up: Get into a full plank position with your elbows underneath your shoulders and your head, hips and heels all in line.

Action: Lift your hips as high as you can while keeping your back flat. Then drop your hips down until they almost touch the floor. Continue, alternating between the two moves for reps.

 

TIP: If you want a bigger challenge, try doing this move on your hands, arms extended. If the move in any way hurts your lower back, avoid it altogether.

   

 

For the full article and workout, check out the latest issue of Oxygen Australia in all good newsagents, or you can click here to subscribe.



Source Url: http://www.oxygenmag.com.au/Training/tabid/4730/entryid/1623/Waist-Whittling-Workout.aspx
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