0

Your Cart is Empty

Ditch The Sit-Ups! Try These 3 Moves For Sleek And Slender Abs

January 07, 2016 2 min read

We all know the drill. When people are looking for a toned, taut tummy, they turn to sit-ups. While sit-ups do a real number on your rectus abdominis -- the muscle that runs from your ribs to your pelvis, they don't do much to build definition in the rest of your core. The following moves hit your core from all sides and angles. They will hit your obliques, which run along the side of your body, the transverse abdominis which is deep inside your belly, and the muscles that help to support your spine. They do all this while also blasting your rectus abdominis. Pretty powerful, right? Aim to do  2 sets of 10 to 12 reps of each exercise, 5 days a week and you will be well on your way to the tummy of your dreams!

Knee Circles

  A. Lie on back with arms resting at sides. Raise feet into the air and bring knees over rib cage. B. With abs contracted and belly pulled in toward spine, slowly lower knees to side, then circle knees away from you and around to the other side. Complete the circle by bringing knees back to start position. Begin with small circles and increase the size for more of a challenge. Complete one set and repeat in the opposite direction. Remember, don't arch your back!   [bctt tweet="Ditch The Sit-Ups! Try These 3 Moves For Sleek And Slender Abs"]

Side Chop

A. Hold a 3- to 5-pound medicine ball or dumbbell and stand with feet hip-width apart. Sit back into a half squat, contract left obliques, and twist torso to left, bringing ball to the outside of left leg. Knees should point forward and stay behind toes. B. As you stand back up, contract right obliques and twist torso to right, sweeping ball up and across body to right. Follow ball with eyes until it's over right shoulder. Return to start. Switch sides and repeat for one rep.

Back Extension

Kneel with hands on floor directly beneath shoulders, and knees directly beneath hips. Contract abs and back muscles, and simultaneously lift and straighten left arm and right leg until they are in line with torso. Hold for 3 seconds and lower. Switch sides and repeat for one rep. What are your favourite core blasting moves? Source: Prevention  

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 1 Comment

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 2-3 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.

 

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.