So now that I’m pregnant (oh hey, did you know I was pregnant?) I am once again working extra hard to strengthen my core and avoid the dreaded diastasis recti, or abdominal separation by doing ab exercises that minimize the risk. Namely, the plank – everyone’s favorite, yay!
So why is the plank one of my absolute favorite ways to work my abs, ESPECIALLY during pregnancy? There are a myriad of benefits and reasons but the top reasons why planks rock my socks (and burn what’s left of my abs) are:
- Not only do they work every abdominal muscle, they work your upper body, obliques, AND your lower back. When you have a strong core, you have a strong lower back and vice versa. The two go hand in hand.
- Teaches your abs to stay contracted and engaged when standing allowing for better posture.
- They’re one of the best ways to begin building strength for pushups or even for forearm stands in yoga.
- They work your inner most abdominal muscles (transverse abdominal) so you’re bringing your stomach in, and not bulking up the outer muscles.
- Planks stretch and strengthen your spine to prevent lower back injury and provide better stability in other movements such as weightlifting and yoga.
So when the kind folks over at Sportline asked me to review one of their products, I immediately picked out the weighted resistance ball because the first thing I thought was how fun it would be to challenge my planks and bring them up another level.
Yes, I actually thought that. And yes, I can be a sadist when it comes to exercises. Just ask any of my old clients ;)
So here’s that ab workout I ended up doing complete with a bunch of progressive planks:
1. Ab Windmills
To perform this move: Start on your back with your arms stretched to your side. Raise your legs and then place the medicine ball or weighted ball between your legs. Start moving your legs into a slow circle for 5 counts, then a large circle for 5 counts. End with tapping your legs on the ground to your left and right 5 times each.
2. Sit up with Twists
To perform this move: Lay flat on your back. SLOWLY lift yourself up keeping your back straight and not pulling your neck forward while holding the ball out in front of you. Then, tap the ball to your left and then to your right. This is one rep. Do this for 10 counts.
3. Wide-legged crunch with weave (aka a move that almost resembles giving birth)
To perform this move: Start with your legs spread and while laying down holding the ball out in front of you. Lift yourself up and tap the ball to your left, the middle, to the right, then back to the middle, and then make your way down as slowly as possible. This is one rep. Perform this for 10 counts.
4. Plank with Knee lifts
To perform this move: Place your hands on the ball and hold a regular straight arm plank. Then bring your right knee to your chest, then bring your knee out to the side. Do the same on the left. This is one rep, perform this for 10 counts.
5. Crunches with Side Reach
To perform this: Lay flat on the ground, lift your legs holding the ball in between. Perform a crunch and reach to your left, then to your right. Do this for 1o counts on each side.
6. Walking Planks
To perform this move: Start in a regular straight arm plank position. Place one arm on the ball, then switch to the other arm, walking your arms to the ground and then to the ball. Do this for 10 counts on each arm.
7. Plank Hold with Leg Lifts
To perform this move: Start in regular straight arm plank position. Place one arm on the ball. Hold for 10 seconds (or longer if you can) while pulsing one leg up. Switch to the other side and repeat.
And if you’re interested in trying the workout for yourself, here’s something to make it a little easier on you:
As for that review of the 5lb weighted resistance ball?
Well, before I started I thought 5lbs was going to be a walk in the park. Oh how wrong I was! I completely underestimated just how effective using a weighted resistance ball was to bring my ab workouts up a notch…or six. This workout was BOSS and I was dying by the end of it! But I’m so happy I chose the weighted resistance ball to review because I really loved how simple and portable it is, yet it still managed to bring an extra challenge to my ab workout that I wasn’t expecting.
The weighted resistance ball could also be used for a full body workout so if anyone wants a post on that, let me know. Yup – you heard me, it’s such a versatile workout tool and can be used as a stability ball, a core ball, and a medicine ball (which is how I used it for this particular workout). I love multi purpose workout gear!Finally, one of the most notable things I noticed about the ball was that it was incredibly tough. It held up very strongly against my weight (and all of the extra weight I’m carrying) and not once did it feel like I was sinking into the ball and that it was going to pop soon. The outer shell is super thick, durable and burst resistant. This is especially important for people like me who likes to beat up on their gym gear all in the name of a good workout.
So yes, these are definitely some high quality balls! (my inner 12 year old is dying right now)
It’s also one of those most affordable items you can purchase if you’re looking to start your own home gym. Since it can be used for almost everything, you’d definitely get the most bang out of your buck. So if you’re interested in snatching one of these balls up, you can purchase them here.
Now for the part where I don’t make your abs cry, a GIVEAWAY! YAY!
Remember when I posted about how to spoil your favorite fitness fanatic? One of the items I mentioned was the Hydracoach interactive water bottle and now the amazing creators at Sportline want to give one of these nifty babies away to a lucky Lift Love Life reader!
Can I get a fist pump!?
This is seriously one of the coolest, most useful tools you can ever have in your arsenal of healthy living tools. Staying hydrated is so SO important for aiding in weight loss, physical efficiency in sports, and eliminating toxins from the body. And if you’re a fellow knocked up momma like me, don’t even get me started on why it’s so important to stay hydrated!
So here’s what this baby does:
- Calculates your personal hydration needs
- Tracks your fluid consumption through the day
- Paces you to ensure hydration goals are met
- Motivates you to stay properly hydrated
And here’s what you need to do to take this sweet thang home:
And that’s it! Giveaway ends on the 19th so make sure you enter ASAP and spread the word. You can also check out more info on the Hydracoach Interactive Water Bottle here. Good luck!
*Disclaimer* I was not compensated for this review or giveaway. All opinions are definitely my own!
That ball looks like the coolest workout tool. I’m always looking for something to help make my ab workouts harder so I might have to check this out.
You’ll love it!
*Fist pump* I definitely need help staying hydrated! That is the coolest bottle I’ve ever seen!
Grace @ Eat Sweat Sing recently posted…Plans for the Week 02/10
Now that I’m preggers I am constanrly parched.
Would be cool to know what my hydration needs actually are!
It’s definitely PERFECT for us preggos ;)
Maria (lift love life) recently posted…Sportline Review & GIVEAWAY!
Not preggers, just want awesome abs, and will absolutely have to try that workout! Also, that water bottle is amazing!
That water bottle is amazing!
Oh how cool! I want to win a bottle!!!
This ab workout looks incredible- thanks for sharing! And a SMART water bottle that can help me stay more hydrated? count me in :)
Arika recently posted…Motivation Monday
I’ve seen this bottle and have always thought it was the coolest thing ever. I had my son 7 weeks ago and am breast feeding so it’s important I stay hydrated. But I’m having a hard time keeping track of how much I drank and remembering to drink throughout the day.
I have a thing for trying new water bottles- would love to try this one out :)
Brittany (Healthy Slice of Life) recently posted…Uninspired.
Will be giving this a try, and the waterbottle looks fab!
The water bottle – I want!
The ball is cool, but I think I want to figure out kettlebells first…
First, I am stoked to do the ab burner. LOVE. Second, I would love to win this water bottle and send it to work with Chris! I do a good job of staying hydrated but I know he is lacking that department :)
Madeline @ Food Fitness and Family recently posted…Essential Running Gear (Giveaway)
Love that water bottle..I def. need help remembering to drink enough water…I tend to drink more iced tea (even in the winter months)
Amy@ahealthyandhappyheart recently posted…Jacob: 7 Months
Hi Maria
Thanks for the great blog :) I can’t wait to try out all these excercises with my excercise ball! Pinned the workout for later!
Ps. Would love to win the water bottle, it looks fab.
Maria.
Awesome water bottle! I really need that.
I always drink water TOO fast and end up running to the bathroom every 2 minutes! This would definitely help me pace it a bit haha Such an awesome bottle.
Would love the weight ball, I am new to the exercise regime, but am always looking for fun & easy! They water bottle looks like a great way to stay on top of an everyday chore!
I always think I’m drinking enough water (it seems like I’m running to the water filter machine enough, anyway!), but I’m never really sure. I don’t even know how much water my cup actually holds. And I don’t keep track of how many glasses of it I’m drinking. That water bottle would make my life so much easier!
And that ball looks awesome. I think I might need one since we might be welcoming a little one sometime in the near(ish) future and I’m terrified of baby belly and everything that comes with it. In fact, that’s one of the reasons we haven’t had kids yet. I don’t feel like I’m in good enough prenatal shape to put that much stress on my body. I can’t decide if that’s a good thing or not…
Katie recently posted…Emergency Chicken Noodle Soup
Whoa! This is amazing! I definitely need to monitor my hydration now that I’m training for my first marathon. This is awesome!
Becki @ Fighting for Wellness recently posted…CORE Defender Meals {Review & Giveaway}
I need to do this ab workout for my post-baby Abs! Theya re pretty sad, yikes! And the bottle would be an awesome addition to my gym routine!
Thanks for the awesome ab workout! We are trying for number 2 and I definitely need to get my abs prepared now! It would be super rad if you posted a full body workout! Also, are you cool with me pinning the ab workout? Makes it easier to find on my workout board LOL
Erin recently posted…Two Cool Things
Wow! That’s the coolest water bottle I’ve ever seen!
The hydration monitor looks neat, thanks for sharing!
I NEED HELP STAYING HYDRATED!!! This looks like the coolest water bottle ever invented.!
That ball looks awesome! I have been toying with the idea of getting some workout gear to start a home gym and I think this is the push I needed!
I do need help drinking water. It’s hard with my job because I can’t keep water in the bio lab with me.
Lauren recently posted…Things I Love Thursday
I do good at drinking water at work (I’m bored!) but I need to drink more when I’m at home – especially on the weekends. Love the plank too!
The water bottle would be awsome to have on long hikes to help stay hydrated.
This water bottle looks amazing!
You are such an inspiration! I need to build up simple equipment to use at home so there are no excuses. I would love to see a whole body workout.
I would LOVE to try this water bottle. It looks SUPER cool!
kim@hungryhealthygirl recently posted…My New Favorite At Home Workout
Holy yes, I need all the help I can get to stay hydrated. I always forget even though I have water bottles near me pretty much all the time.
liz recently posted…Phone Dump
I need this I’m so bad about hydrating when I workout and run,
penny recently posted…IMT Des Moines Half Marathon Review
This AB workout looks brutal! I’ll definitely have to try it!!
Britt @ A Life Worth Living recently posted…Fit Fridays #9
I need help drinking more water!
I need that water bottle! I suck at knowing how much water I drink daily
That water bottle looks SUPER COOL!!! I do NOT drink enough water a day and this would help me stay on track!!
I am pregnant and have a hard time remembering to drink enough water. I think this bottle would be awesome to have!
Would love to win this!! I am 32 weeks pregnant and have an 18 month old. I’m constantly forgetting to get in enough water!!! Thanks for the giveaway:)
I love the workout you posted, it’s perfect for me I have a weighted ball and something I can do during nap time or early in the morning :) I love the water bottle too.
Kelly @ Cupcake Kelly’s recently posted…Inspiring Blogger Award
I’m terrible at remembering to drink water…definitely need a reminder!
Woah. I love fitness gadgets but hadn’t heard of this one. Thanks for sharing!!
I drink a TON of water! Recently, my work (I’m a pharmacy technician) stopped letting the technicians bring water bottles into the pharmacy and I was like, crap! I’m so screwed…But my boss, who IS allowed to bring water, knows I can’t survive long without water so he started to bring in a big jug a water to share.
I do pretty well at staying hydrated, but I would love something telling me how much I have and still need to drink! I can’t wait to try that ab workout!
My husband is deploying soon, and I would love to give him this water bottle as a going away present. He needs to stay hydrated! ;)
The water bottle looks fab! Thanks for the giveaway :)
Awesome giveaway! :)
I may have a problem with portion sizes and willpower, but drinking water is one thing I do not have an issue with. I love water. I have to limit my intake or I’d be drinking gallons a day.
What a nifty water bottle! Never seen anything like it. BTW, love your LLL tank, so cute!
I NEED this!! Too cool!
Brooke @ Running In Heels recently posted…Crockpot Turkey Chili and a Tuesday Cardio Circuit
omg how fun is that water bottle!!! I NEED IT!!
ooou Great ab workout! Pinning this for reference!!
I could also totally use hydracoach!! I’m so bad at knowing how much water to drink.
Charlotte recently posted…On Dreaming Big: EuroTrip 2014
I’m trying to stay more hydrated, so this would be great!
That is the coolest bottle ever! I have made a very good habit of drinking water at work, and most days I probably drink too much! But that bottle would make it even easier. Or, I would give it to my husband who I know doesn’t drink enough water.
Katrina recently posted…Super Supplements | First impressions and some of my favorite products
Ok I really want to try that weighted ball…and those ab moves (I feel ready for a challenge) and have that awesome water bottle! Thanks for the review, the moves, and the inspirations!
As someone who gets kidney stones while pregnant and breast feeding, I need this water bottle!! How cool!
I love this giveaway! I do tons of travel so I never remember how much I am drinking- this will be perfect!
I drink epic amounts of water daily, but this bottle looks like a cool way to measure just how much I drink!
Andrea recently posted…Wordless Wednesday: Dress Up Time
This water bottle looks awesome!
Love that water bottle! I have a bad history of kidney stones so being well hydrated is a major part of my life these days!
Allee @ Griselda Mood recently posted…Beating the Winter Blues with C.
I would LOVE to win that water bottle! It looks awesome and I can NEVER remember to drink my water!
That ab workout looks killer! I love using my med ball (just a normal sized 8lb-er) for ab workouts…definitely takes things to a WHOLE new level.
I kind of suck at drinking water at work. Maybe this will help?
Presley @ Run Pretty recently posted…Mommy Makeup: Five Things, Five Minutes
That bottle looks awesome! I have a son about the same age as yours and love your site! :)
I have been looking for the perfect water bottel!!! i’m obsessed with hydration!! this would be perfect!!!
Love that water bottle! I drink water all the time but would love something to help me keep track! :)
Definitely!
I’m obsessed with drinking water and this is the perfect bottle for me!! Yayyy hope I win it
Im lusting over your ball! *teehee* s’rsly, though, I want one now.
This bottle is awesome! I’ve never seen it before. I think I may need it!
this would be amazing because honestly i have fallen off the water wagon. i use to be so good about getting enough water in, but now i feel like at the end of the day i think back and realize i didn’t drink as much as i should. this would be great especially since i am not home most of the day, would be a great way to keep me on track!
What a great way to track hydration!
I usually have my Nalgene with me to keep hydrated, but I can always use that little extra push!
Marissa @Barefoot Colorado recently posted…Simple Gifts Full Of Love
wow! what a cool water bottle!
I know I have a water bottle addiction – but, I really need this one!