How to get abs by dancing
TikTok's viral ab dance is low impact and builds a toned core
Diet & Fitness
Users are posting videos of themselves doing the exercise and claiming they are seeing weight loss and toning results.
Carline Marques Lauriano has documented her weight loss doing the "ab dance" by posting a video a day to her TikTok page. sydvinejewerly / TikTokBy Brianna Steinhilber
People are always on the look out for the next fitness trend to slim their midsection and get those enviable six-pack abs.
The latest craze? The "ab dance" making its rounds on TikTok.
The standing abdominal movement requires participants to tilt their pelvis forward and back, crunching the abs and swinging the arms back and forth at a fast pace.
It's unclear where the dance originated, but it's gaining steam on TikTok, with users posting videos of themselves doing the exercise and many claiming they are seeing weight loss and toning results.
Carline Marques Lauriano has documented her experience with the workout by posting a video a day to her TikTok page. She first came across the "ab dance" one month ago and she committed to doing it every single day for 20-30 minutes. She has lost 18 pounds in 30 days.
"I enjoy doing the dance because it is fun and easy ... you are having fun and losing weight at the same time,” Lauriano told TODAY Health. “I do 10 minutes in the morning, then 10 before bed; I do it during the day in between … You can literally do it whenever you want, you can be cooking or doing laundry, all you have to be doing is standing and make sure you move your abs.”
@sydvinejewerly#duet with @sydvinejewerly I believe in what I’m doing! I love the progress and I’m proud of myself 👏🏽💪🏽🔥 #foryoupage #postpartum #exercise
♬ original sound - sporttothin
While the “ab dance” is the only form of exercise Marques has been doing since she gave birth three months ago, she is also eating a clean diet and drinking lots of water, she said.
“It’s amazing, I couldn’t believe myself … when I look at my tummy I am so happy because now I get to wear dresses and do other things I haven’t been able to do since I had my baby,” she said.
Clearly it has worked for Lauriano. But do fitness experts agree that this is an effective workout? And more importantly, is it safe?
“This is actually an effective move to tone your core — but only if performed correctly!” Stephanie Mansour, certified personal trainer and weight-loss coach, told TODAY. “Essentially it's like a standing pelvic tilt, which engages your low abs and muscles of the low back in the forward motion, and releases them on the backwards motion. By tilting the pelvis forward and backwards, your core must kick on in order to control this movement.”
Dr. Dennis Cardone, osteopathic sports medicine specialist and chief of primary care sports medicine at NYU Langone Health, agreed that the "ab dance" can be a safe and effective exercise to perform. "It is low impact and it works the core and abdominal muscles," he told TODAY.
But like all exercise programs there is the risk for injury when doing too much too soon, he added.
Poor form can also increase your risk of injury. “It is very easy to do this move incorrectly especially with the blaring beat of the music. It almost turns into a fast dance move, which wouldn't require core engagement,” said Mansour. “If done too quickly and out of control, this can put strain on the low back, specifically the lower lumbar spine.”
To avoid injury, Cardone recommended starting slowly and gradually increasing the duration and intensity of the “ab dance” — and to not perform it more than 3-4 days per week.
As with any exercise regimen, you should speak to your doctor before trying this workout.
If done correctly, can this move really result in a chiseled midsection? "Yes, the ab dance can help build the strength of the core and abdominal muscles," said Cardone. "The 'six-pack ab'? Well that is more about calorie restriction and low body fat, which in many cases can be unhealthy.
"
The right way to perform a pelvic tilt
If you want to give the move a try, Mansour suggested performing this exercise against the wall to start.
Stand about a foot away from the fall with your feet as wide as your hips. Rest your upper back against the wall, and allow your low back to have its natural arch (this would be the backwards motion in the TikTok video.) Then, pull your navel in towards your spine like you're zipping into a tight pair of pants, and gently press your low back into the wall behind you, tiling your pelvis forward. (This would be the pelvic thrust forward you see in the video.) Repeat this 10 times.
More standing ab exercises to try
Standing crunch
Stand tall with both hands behind your head. Tilt the pelvis forward, and then perform a crunch just as you would as if you were lying on the ground, by squeezing your abs and crunching your chest towards your thighs. Be sure to keep your hands light on your head as to not pull your neck.
Return to standing. Repeat 10 times.
Standing reach
This move is similar to the Pilates exercise performed while seated. Stand tall and press your hands together at your chest. Act like you're diving forward, rounding your back and pulling your low abs in towards your spine. Return to the starting position. Repeat 10 times.
Brianna Steinhilber
Brianna Steinhilber is an editor and writer on TODAY Health, Food, TMRW and NBC News BETTER.
Why Julianne Hough Doesn't Do Exercises to Target Her Abs
"Dancing is the integration of the entire body, toes to fingertips," Jacque Crockford, exercise physiologist for the American Council on Exercise and ACE-certified personal trainer, tells SELF. "The core is essential in controlling the center of the body so that the appendages can move in the way the dancer intends,” Crockford says. "Without a strong core, the integration can be interrupted and the dance less fluid.”
For example: "If the arm is raised out the side, in order for the trunk of the body to maintain its position, the transverse abdominis must engage," says Crockford.
(The transverse abdominis is your deepest core muscle.) "If the leg is lifted to the front or back, in order for the chest to stay tall or maintain its position and balance, the rectus abdominis [and] erector spinae must be active," she adds. (The rectus abdominis is what we think of as "six-pack" muscles, and the erector spinae is a set of muscles in your lower back.)
Plus, as evidenced by Hough's aforementioned samba skills, the twisting and rotating motions in many dance moves also work your core—which gets those obliques, or the core muscles along the side of your abdomen, involved.
Any other full-body workout that has you engaging your core throughout will challenge your abs muscles, too.
Dancing isn't the only cardio workout that challenges your abs in a sneaky (but effective) way—other cardio workouts that have you moving around while your core keeps you stable can work your abs in a similar way.
Boxing is a great example. "Boxing involves the core through things like ducking, slipping, and weaving," Noam Tamir, C.
S.C.S., founder of TS Fitness in NYC, tells SELF. "You are shifting weight and relying on your core to keep you balanced. Also, as a boxer you are going to isometrically tighten your core, especially if you are doing mitt work or sparring with someone throwing punches."
“Isometric” means you're working the muscles by tightening and holding them that way throughout an exercise, versus working them by flexing and extending them (like you would with a biceps curl). So if you're bracing your abs during any movement, you better believe they're working.
Another great way to work your core without doing any specific abs-isolating moves? Do compound exercises.
While isolation exercises mainly target one muscle group, compound exercises target multiple muscle groups at once—and that almost always includes your core.
"Compound exercises are a lot like dancing—they combine the movement of several joints to perform an action," says Crockford. And, like dancing, your core is at the center of it all (literally).
Take an overhead squat, for example. "When your arms are overhead [with weights like dumbbells or a barbell], the trunk [muscles] are automatically engaged to prevent the weight from moving about overhead," she explains. As you drop down into a squat, your center of gravity shifts, and " the core continues to be challenged in order to keep the body balanced.”
Isolation abs exercises can still have a place in your routine—they just aren’t the most efficient way to strengthen your core.
All this isn't to say that you should never do isolation exercises for your abs—they can be a great complement to your workout routine if you want to do some more targeted work for your core. But keep in mind that all on their own, they're not exactly the most effective way to train your abs.
"Isolation exercises tend not to be so functional—things like crunches and sit-ups don’t translate into real life movements," explains Tamir. "We move in so many ways, and most isolation exercises are very linear.
" (Some can even strain your back, he adds—as always, if you feel any kind of pain during exercise, stop and check in with a doc.)
By doing total-body cardio workouts and compound exercises, you’ll work your entire core (abs included) while also challenging other parts of your body at the same time.
If dance isn’t your thing, try boxing or another workout that has you moving your body in similar ways. Or, focus on incorporating more compound exercises into your strength training routine. And if you actually enjoy feeling the burn from a quick abs-only session? Have at it. Just don't forget that when it comes to working your core, there are plenty of options worth trying.
Abdominal exercises for women
Getting your figure ready for summer with a star choreographer.
articleContent There are only a few days left until spring. And that means it's time to start preparing for the beach season. The winner of Dancing with the Stars, Ilona Gvozdeva, shared effective exercises that will help make her stomach toned and sculpted.
Read how to pump up a press for a girl, and watch the video.
Crunches
Lie on your back. Bend your knees, put your hands behind your head. Start twisting, watching your breath. As you straighten up, inhale, and as you rise, exhale. Repeat 10 times. Then lift your knees up parallel to the floor and continue twisting 10 more times. Straighten your legs and lift them perpendicular to the floor. Do 10 more reps. Stretch up to your legs and stay in this position for 10 seconds.
Remain in the supine position. Raise and lower straight legs with outstretched feet. Breathe deeply. Please note that when performing this exercise, the lower back should be firmly pressed to the floor.
"Tumbler"
Lying, spread your arms to the sides, lift straight legs perpendicular to the floor. Tilt your legs together alternately to the right and left. Make sure that your shoulders do not come off the floor.
Book
Put your hands on your shoulders. Alternately raise the right and left legs, while lifting the body towards you. Help to pull the body to the leg with the help of hands, and in the prone position, return them to the shoulders. Perform the exercise 10 times with each leg, and then bring your legs together and twist 10 more times. Hold for a few seconds and return to the supine position.
Plank
Roll over onto your stomach. Raise up on your hands so that they are perpendicular to the floor. Put your feet on your toes. Keeping your back straight, alternately pull your right and left legs to your stomach. Perform 10 times, then lower yourself to your elbows. Hold this position for 20 seconds.
Learn more exercises and useful information from the video.
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READ ALSO: Ilona Gvozdeva told who she supports on Voice of the Country-9
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#useful tips #how to lose weight #sport #dancing with the stars 2018 #Ilona Gvozdeva
Dancing with the Stars Season 8 Episode 13
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Stretching and pressing for adults
Our world today is dominated by a sedentary lifestyle.
Blood cannot circulate normally and deliver the necessary elements to nourish the body. Our posture in most cases leaves much to be desired, exacerbating this situation. Are we all sitting properly at the workplace? Without crossing your legs or keeping your back straight? Of course not. In our time, the constant immobilization of the body, it is very important to add to the narrow schedule of everyday fuss - physical exercise. Being the simplest elements of walking (walking) or a more advanced level of physical exercise in the fitness room. With all of the above problems, stretching and body flexibility classes will help you cope. Even this type of exercise, many quite deservedly called gymnastics for the joints and back.
The benefits of this type of physical activity:
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Stretching after exercise allows your body to recover faster.
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You improve your figure. Get fit, beautiful and sexy.
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Stretching - very gentle to your heart. For those who are contraindicated in heavy physical exertion, stretching is a direct way to improve their physical capabilities. In fact, this is the same kind of articular gymnastics, yoga or Wushu.
Reduce the possibility of injury in everyday life or training
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Those who have just decided to go in for sports are an ideal option to start. After all, in order to achieve results, you need to grow, where to start your sports path, dancing or “the desire to turn into a “fitonyazhka”” By stretching, you prepare your body in the future for stronger loads and the next stage of your development.
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Problems of back pain - you can solve with the help of gymnastic wellness stretching. Just like Hatha yoga, many exercises repeat therapeutic courses to improve your back and joints, and allow you to defeat pain.
Our flexibility depends on how many sarcomeres are present in the muscle system. Their number increases with each workout.
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When dancing, stretching is an indispensable element of exercise in your daily life. You become more flexible and nothing hinders your movements. After all, as an established scientific fact, when you try to sit on the twine of an unprepared person, the body turns on a protective mode and your ligaments will not allow you to do this. The same goes for simpler body movements. The protective mechanism begins to work in an unprepared person at full capacity. By attending dance stretching classes, you train your ligaments and muscles step by step, overcoming and developing your abilities. It is impossible to dance beautifully and sexy without good stretching and joint flexibility.
The skeletal muscles are responsible for the movements of our joints and the body as a whole, in fact, this is the limit of flexibility.
Our body needs regular exercise to develop and maintain it.
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Stretching is a very useful sport for the female part of the half. It's no secret that the reproductive organs and the work of the hip muscles, ligaments is directly related to the birth of a child. And the more trained and flexible muscles (ligaments) a woman has, the easier the process of childbirth.
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Allows you to relieve muscle tension caused by aggressive environments.
Almost the same truth applies to our press. But there are some reservations:
As a separate muscle, it plays almost no role in our daily life .
Except perhaps it has a positive effect on the reproductive functions of the female body, our posture and a beautiful visual effect :)
Do not start doing abs, hoping that all the fat from the abdomen will turn into cubes.
In our body, it is impossible to remove fat pointwise by any directed exercises.
This deep delusion is present in many people in our time. Fat goes away with the predominance of any physical activity over the number of calories that we consume. And first of all, it will leave the hips or those places where you have a genetic predisposition to accumulate it. Fat on the abdomen is mainly deposited in men, in women on the hips. Now, if you have a slender figure, then you can easily achieve these most beautiful curves on your tummy. To remove fat layers from the abdomen, cardio loads, exercises on the legs, back are suitable. Or
once you start doing abs and then lose weight, your abdominal muscles will show up in all their glory.
As a result, if you do not have excess fat on your stomach, you will easily achieve results in a short period of time, changes are guaranteed to occur after a month of constant training - you get a beautiful, elastic tummy.
Caution!
To avoid injury or discomfort while exercising, your workouts should aim for consistency and never intensity.
