Crunch-less Ab Workouts

One great thing about Pinterest is that there is an abundance of great ideas. Now that I'm starting to think about summer, I'm also starting to think about my abs. :-) Funny how that association works... Anywho, in an attempt to keep my workouts interesting and efficient, I turn to Pinterest for good ideas.

I've mentioned before that I always try to keep my core tight, belly button pulled in towards my spine, but when it comes to toning those muscles you need to dedicate some exercises towards your tummy. There are a few Clean&Lean Exercises that work but this time of year I like to do a little more.

These two sources are on our Pinterest board for Quick and Easy Workout Ideas and I find myself referencing them when I get off the treadmill and have 5-10 minutes to dedicate to toning my abs. I've linked the sources which also happen to be where the pictures came from. This isn't a sponsored post, the opinions are my own but the pictures are from the sites I link to...

This picture is from women's health magazine. The exercise they suggest are a great quick reference- if you only have a few minutes and you have some free weights {use some soup cans if you don't have weights}. I love the suggestions because they target all your ab muscles- upper, lower, and sides.

Next up is a great resource if you have a little more time and a few simple things- medicine ball, stability ball, flex bands. Even if you don't have the equipment, you can still modify most of these exercises compiled by FitSugar. And with 25 exercises to pick and choose from there's something for everyone!

Hope everyone has a great Monday!

{Clean & Lean} Bathroom Work Out

Clean & Lean is all about maximizing your movement. You can do this just about anywhere, but a great opportunity to really get a great workout while you clean your house is in the bathroom.

I'm all about doing two things at once- like cleaning the mirror while toning my calves. {check}

Proper Form
To begin with though, let's talk about proper form. You always want to keep your abs tight, like you are sucking your belly button in toward your spine. This will help to strengthen your core and protect your back from injury.

Speaking of your back, don't slouch. This may sound like etiquette, but it actually helps to safeguard your back from pulls and strains.

Basic Muscle Toning
Now that your core is in line, take a minute to think about the muscles you will be using while cleaning.  Typically your arms benefit the most from scrubbing and wiping down surfaces, your legs benefit from reaching and bending.

If you can think about the muscles you are using in the basic cleaning motion, you can focus on isolating them. Really use your arm muscles when you are cleaning the countertops. Make sure you are switching which arm is doing the work. For example, we have a double vanity so for the left sink, I use my left arm to clean; for the right sink, I use my right arm.

When cleaning the sink I try to make sure that my biceps and triceps (upper arm) are engaged. THink of this as putting a little elbow grease into your cleaning. How hard would you scrub if you had peanut butter all over the counter? That's the pressure you want, but don't scrub super fast. Slow and controlled movements are best for toning.

Cleaning counter and doing butt kicks. Lots of muscles working!

Multiple Muscles at Once
Now that you are thinking about what muscles you are working already, let's kick it up a notch and add in other large muscle groups.

When you are doing things like scrubbing the toilet, chances are you have to bend a little, and you are already using your arms. This is a great opportunity to work some leg muscles too!

Add in a squat, see how long you can hold proper form while scrubbing. Once you feel more coordinated you can try to do squat repititions, or try to do a split squat (feet a little more than shoulder width apart, lower your bum like you are going to sit on a chair) and raise your heels while holding the squat. This works your calves, quads, glutes, and abs- in addition to your arms that are working too!

Here are some other ideas:
Calf raises while cleaning the mirror
Lunges while cleaning the tub (use one of those nifty scrubbers with an extendable handle)
Side lunges while cleaning the counter tops
Butt kicks while cleaning sinks
Moping Arms while cleaning the floor

Lunges while tub cleaning!

It might take a minute to get used to the new movement, so make sure you take it slow at first. After a couple of tries I promise you will feel the burn and start to see a difference!

Clean bathroom and toned muscles- win win!!

Weekly Work Out {Clean & Lean}

It's been a while since I posted about Clean & Lean. But for good reason. :-) I've already shared the basics, you can find them under the tab at the top-o-the-blog, and now that I have my handy dandy treadmill I have been working on some "routines", if you will.

To integrate cleaning my house into my workout schedule I have found that cleaning makes a great warm-up and cool-down. This also reduces the amount of time I'm on the treadmill, But I still get 50 to 60 minutes of workout 4-5 days a week.

Here's what a weeks worth of Clean & Lean looks like for me now (there are a few new moves that will be coming to the blog soon :-)):

Monday
Start a load of laundry
15-minute pick Up
25 minutes on the treadmill
Squats while I transfer clothes from washer to dryer
Standing crunches
Push-ups

Tuesday
{rest day}

Wednesday
Start a load of laundry
Vacuum Lunges
25 minutes on the treadmill
Mopping arms
Laundry Plies
Standing crunches
Push-ups

Thursday
{Some weeks this is a rest day}
Start a load of laundry
Window Abs or Dusting Standing Crunches
25 minutes on the treadmill
Squats while I transfer clothes from washer to dryer
Push-ups

Friday
Start a load of Laundry
Guest bathroom (toilet cleaning squats, bath tub arms, mirror abs)
20 minutes on the treadmill
Master bathroom

Saturday
Dishwasher calves/Dishes
25 minutes on the treadmill
Standing crunches
Push-ups
Clean the kitchen- counters, sink, floors, wipe down cabinet fronts

Sunday
{rest day}

Here are a few mommy machine secrets to make this as efficient as it can be:

• I usually get my hour of workout in while my kids watch an hour of TV. After we get home from school/the babysitter's house it is good for them to have some quiet time and a snack. It also happen that they love Max & Ruby and that show is on from 3-4. Good timing for me.
• I don't beat myself up if I don't get everything done. There are some days that things come up and I have to rearrange my schedule. That's ok!
• I will substitute activities as necessary. This routine isn't the end all, be all of my schedule. Somedays I have way more dishes/kitchen clean up to do so I will swap that in for dusting or laundry. If it's really nice outside we will go for a walk or play soccer in the backyard and that's my "treadmill time" for the day. Flexibility makes it much easier to get things done and stay active!
• I do more housework than this, but these "routines" help me to maximize my cardio work and muscle toning in a one hour time frame. All the other "chores" I do still count, but they just happen before or after my hour workout.
• I remind myself that every thing I do around the house can be active- even if I have to piece my 60 minutes together over a few hours, at the end of the day I will have a cleaner house and a healthier body!

What's your favorite household chore to step up and make a work out? I'd love to know!!

Happy cleaning everyone!

Clean & Lean: Mopping Arm Workout

With all the rain we have been having lately, combined with the yard that is starting to be mowed again, my tile floors have a lot more dirt to show off lately!

You know I can't have that.

I have figured out a way to isolate my arm muscles while I mop. I find myself using a little extra "elbow grease" on our floors anyway, but if I really focus on my form, my arms make this a workout!

Mopping Arm Workout

Proper Form

• Start with your feet shoulder width apart and your tummy tight (pull your abs toward your spine like you are sucking in your muffin top- or at least that's what I'm doing).
• Keep your back straight the whole time- no bending! This is the secret! You can twist, as long as you keep your tummy tight.

My feet won't move until I have to step on to the next spot on the dirty floor.

Clean & Lean

My left arm is doing all the work here. My right arm is just guiding the mop.  And my back is straight!

• While pushing the mop on the floor, really get your arms into it- even if you can't see the dirt you are scrubbing, get after it like it's your enemy! :)
• Use your arms- and just your arms- to push and scrub.
• Make sure you switch your arms so that you have one scrubbing and one guiding (see picture above)  for a couple of minutes at a time. A good rule is that every time you have to re-wet your mop, switch your arm positions.
• By keeping your abs tight you are strengthening your core, too. It takes a lot of muscles to keep your back straight while doing this so it's a great toning exercise for your arms and core!
• When you have throughly scrubbed one section of floor, take a few steps and move to the next area. You will have to move a lot since you aren't bending, your reach will be shortened.

Step It Up

If your tile surfaces aren't enough, try this same technique while vacuuming too! Can you clean all your floors using only your arms? I dare you!!

Clean & Lean: Dishwasher Arms

Does doing the dishes make you want to punch something? No? Yes? Maybe?

There are times that the last thing I want to do is the dishes. I'm not a big fan of unloading and reloading the dishwasher. However, I despise having to hand wash dishes, so I maintain a love-hate relationship with my dishwasher.

To make me feel better about doing the dishes, and about life in general, I take this opportunity to do a little arm workout. Bonus: this helps build core stabilizing muscles, too!

Proper form

• Feet should be shoulder width apart.
• Knees slightly bent.
• Tummy tight. Try not to laugh. But if you do, because it is kind of silly to be punching in your kitchen, keep your tummy tight and count it as a more intense ab workout. 
• Starting position: arms up, elbows bent, make a fist! 

Clean & Lean

Channel your inner Bruce Lee and "punch out" the silverware drawer {just an expression, mind you}. As you unload each piece of silverware do the below moves:

• Spoons: for every spoon you put up in the silverware drawer, do a Left-then-Right uppercut

• Forks: for every fork you put up, do a Left-then-Right jab

• Knives: for every knife you put up, do Left-then-Right cross

• Utensils: for the other utensils you have to put up, do all 3 punches!

{Mix it up- you don't have to do all the spoons at once, do a little spoon, knife, fork; or fork, fork, spoon, knife.}

Remember to keep your abs tight- like you are trying to pull your belly button toward your spine.

Step It Up {Once the above moves feel too easy}

• If you still need a little more stress relief, repeat the same exercises while loading the dishwasher too (but remember- you will need to do at least 10 reps, so make sure the sink is full of dirty dishes if you are doing it this way).
• I dare you to strap ankle weights to your wrists. Go!

Now you have an organized, clean silverware drawer and you are well on your way to leaner arms and stronger abs!

Clean & Lean: Window Crunches

How often do you clean your windows? Before I started incorporating crunches into my routine, I only did windows once every 3 months. Not intentionally, I always meant to clean them more often but it is easy to ignore this tedious chore.

I like to do crunches standing up- since having kiddos it is better for my abs that way, and I don't have to worry about someone interrupting my set by sitting on my tummy!

So here's the math: stand up crunches + dirty windows = window crunches!

Proper Form

• Start with feet shoulder width apart.
• Tummy tight!
• One hand on your hip, the other (with the paper towel) above your head.
• Make sure you aren't bending forward or backward. Stand up straight.
• When doing the movement, try to get your elbow and knee as close as you can.

Clean & Lean

• Spray your glass cleaner.
• Assume your starting position.

• As you move your paper towel from above your head, move your arm and leg at the same time until your elbow and knee touch (or as close as you can get them).

• Make sure the paper towel maintains contact with the window as you return to starting position. (Wax on, wax off. Anyone?)
• Do 10 reps on one side and then switch. You may have to move on to another window to get all 10 in.
• Start out doing 2 sets on each side and work your way up to doing these for every window in your house. With proper form, you can't do enough of these!

Step It Up

Once these are so easy you can do them with your eyes closed, try wrist and/or ankle weights to kick it up a notch.