Tone and Tighten

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Archives for August 2018

15-Minute Core Workout With Weights

August 30, 2018

This 15-minute ab workout with weights will take your abs to a whole new level of strength and definition. These are the best dumbbell ab exercises to tone your midsection and tighten up your six-pack. So grab your weights and lets get to work.

15-Minute Core Workout With Weights - 6 of the best dumbbell exercises to tone your abs and tighten your six pack.

15-Minute Core Workout With Weights

  1. Dumbbell Dying Bug – reciprocal limb motion to work all layers of your abs.
  2. Double Leg Raise with Dumbbell Jack – works upper and lower abs.
  3. Accordion Crunch with Military – a great core balance exercise.
  4. Dumbbell Heel Touches – great resisted exercise for the obliques and upper abs.
  5. Dumbbell Pike Crunch – add a new level of difficulty with a dumbbell between your feet.
  6. Side Plank Hip Dip – hold the weight on your lateral hip to add resistance to this oblique motion.

{Please keep reading below for a detailed description of each of these exercises and this workout.}

Are you sick of doing hundreds of sit ups and crunches and not seeing the ab results you desire?

Stop wasting your time and start adding some resistance to your core workouts.

Think about it – when was the last time you did 3 sets of 20 – 30 reps of crunches? I dare say the last core workout you did probably included these types of sets/reps.

Now think about the last time you did some barbell squats. Did you do 3 sets of 30? Absolutely not!

You probably added weight until you could perform 3 sets of 10 reps with a little struggle on numbers 8-10.

So the question needs to be asked – as you’ve been getting stronger and progressing resistance on all your exercises, why haven’t you applied the same principle to your abs/core?!

If you want to see progress and if you want your abs to get stronger and more defined you have to be doing some kind of resisted work… [PERIOD].

That’s why today I wanted to share with you 6 of my favorite dumbbell ab exercises in one amazing core workout with weights to sculpt your midsection and tone up that six pack….

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Filed Under: Abs, Advanced Workouts, At-Home Workout, Core Strength, Fitness, Intermediate Workouts, Low Impact Workout, Quick Workout, Video Workout, Weights, Workout • Tagged With: ab workout, ab workout with weights, abs workout, abs workout with weights, core workout, core workout with weights, dumbbell ab workout, dumbbell core workout, exercise, fitness, flat stomach workout, flatten your stomach, how to flatten your stomach, how to tone your abs, six pack abs workout, six pack abs workout with weights, six pack workout, tight stomach, tight stomach workout, workout, workout with dumbbells, workout with weights

Hawaiian BBQ Chicken Bowls {Meal Prep Idea}

August 25, 2018

Make all your healthy lunches and dinners for the week in a matter of minutes with these Hawaiian BBQ Chicken Meal Prep Bowls! Sweet pineapple, flavorful chicken and red peppers and zucchini make this a dish everyone will love.

 

Trying to eat healthier or lose weight? Meal prepping is here to help!

Why meal prep?
Meal prep can help with:

  • portion control
  • wondering what to eat for lunch or dinner
  • healthy meals that are ready when you are
  • avoiding the drive-thru at a fast food place
  • and all of these things lead to weight loss!

…

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Filed Under: Dinner, Healthy Recipes, Lunch Recipes, Meal Prep, Recipe • Tagged With: best meal prep bowls, chicken, chicken meal prep, dinner, dinner idea, hawaiian chicken, meal prep, pineapple, protein bowl, weight loss

4 Of The Best Exercises To Flatten Your Stomach – Ab Toning Workout

August 22, 2018

How to tighten your stomach. These are four of the best exercises to tone and tighten your abs. The secret here is all about maximizing the contraction of your deepest abdominal muscle – the rectus abdominis. This is the muscle that “sucks everything in” and gives your stomach a toned, slimmer appearance.
 
4 of the best ab exercises for a toned, flat stomach. Tone and tighten your abs with this great workout.

============================================
Best Exercises To Tighten Your Stomach

  1. Plank
  2. Bicycle Crunch
  3. Double Straight-Leg Raise
  4. Jackknife Sit-Up

Keep reading below for pictures/descriptions of each of these exercises.
============================================

Don’t have the time for a flat stomach? Think again.

Many people don’t realize it, but it actually doesn’t take hours of grueling work to get a flat, toned stomach.

The key is NOT doing thousands of sit-ups and crunches; the key is activating the RIGHT muscle in the RIGHT way to tighten your midsection and tone your stomach.

You don’t need a ton of time or a ton of space; all you need is the right exercises performed the right way.

In just 4 moves a day, 4 days a week, you can carve out some major definition and actually lose “excess” around your midsection. Check out these 4 killer exercises for a toned and tight stomach…

…

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Filed Under: Abs, At-Home Workout, Core Strength, Exercise, Low Impact Workout, Muscles, Quick, Quick Workout, Workout • Tagged With: ab workout, abdominal exercises, abs, abs exercise, abs workout, at-home, At-Home Workout, best abs exercises, best exercises to flatten stomach, best exercises to flatten tummy, best exercises to tighten stomach, core, core workout, exercise, fitness, flat stomach, flat stomach workout, flat stomach workout for women, home abs workout, home core workout, how to flatten stomach, how to tighten your stomach, six pack, six pack abs, six pack stomach, tight stomach, tight stomach workout, tone abs, waist training workout, workout

15-Minute At-Home HIIT Workout – High intensity interval training at home

August 17, 2018

This 15-Minute HIIT Workout is the perfect way to burn a TON of calories in not a lot of time. The secret is utilizing High Intensity Interval Training to maximize your calorie burn in as short a time as possible. Timed intervals of bodyweight resistance exercises made this a go-to for anyone.

15-minute at-home HIIT workout without equipment from Tone-and-Tighten.com 

 
15-Minute High Intensity Interval Workout
  1. Jumping Jacks – 60 seconds high intensity; 30 seconds regular intensity
  2. Burpees – 60 seconds high intensity; 30 seconds regular intensity
  3. High Knees – 60 seconds high intensity; 30 seconds regular intensity
  4. Mountain Climbers – 60 seconds high intensity; 30 seconds regular intensity

Repeated twice for an amazing, total-body high-interval workout. Keep reading for a full description of this workout.

 

Let’s HIIT it hard today.

 

 
I love HIIT workouts! There’s no better way to maximize your time and really amplify your results.

 

HIIT stands for “High Intensity Interval Training”.

 

When we think of “regular” interval training, it will typically follow a 2:1 ratio – regular intensity:high intensity.

 

For example you do an exercise at regular intensity for 2 minutes followed by a 1-minute bout at near-maximum effort.

 

When HIIT was first introduced to the fitness world, it changed the game completely.

 

It took this “regular” formula and decided to stand it on its head.

 

In HIIT workouts your near-maximum intensity bout is twice as long as your “normal” bout.

 

It becomes 2:1 high intensity:regular intensity. (For more info about HIIT training click here)
 

 

 

We’re following this formula today to bring you a killer at-home interval shredder.

 

All you need is a little space, probably a towel of some sorts (it’s about to go down), a timer (kitchen timer or on your phone) and the killer desire to melt some serious calories. Let’s do it!

…

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Filed Under: At-Home Workout, Calories, Cardio, Exercise, Fitness, For Moms, HIIT, Quick Workout, Total Body, Workout • Tagged With: at home hiit workout, at home interval training, at-home, At-Home Workout, beginner HIIT workout, cardio, circuit, exercise, fitness, high intensity interval training, hii training, HIIT, hiit cardio, hiit cardio at home, hiit fitness, hiit interval workout, hiit training workout, hiit workout, intermediate HIIT workout, interval cardio, interval strength training, interval training, strength, total body, workout

15-Minute Core Slider Workout

August 15, 2018

7 of the best core exercises with sliders to tone and tighten your abs. This is a killer 15-minute glider stomach workout you can do at home for a tighter six pack and stronger core. So grab your exercise sliders and let’s get to work!

15-minute core slider workout you can do at home. The best slider exercises to tone and tighten your stomach!

15-Minute Core Slider Workout

  1. Slider Double Knee Tuck – use your abs to pull both knees into your elbows.
  2. Slider Mountain Climber – alternate pulling your knees up to your elbows.
  3. Slider Glute Bridge with Hamstring Curl – perform a glute bridge and pull your feet into your butt.
  4. Slider Ab Pike – keep your knees straight and focus on pulling your butt to the ceiling with your abs.
  5. Slider Mountain Climber Twist – pull your right knee up to your left elbow and your left knee up to your right elbow.
  6. Slider Spider Man Push Up – bring your knee to your elbow while performing a push up.
  7. Slider Double Arm Push Out – While kneeling down, push the sliders out to a fully-extended position.

Keep reading below for video and picture description of each of these exercises!

 

Core sliders (also referred to as exercise gliders) are one of my favorite pieces of equipment.

They’re lightweight, portable, inexpensive, and there’s SO MUCH you can do with them.

By adding the components of lateral motion with resistance (friction) you can actually work your muscles harder, kick on more muscle groups, and maximize your workout efficiency.

Today I’m sharing 7 of my favorite slider exercises to tone and strengthen your core in one amazing workout you can do at home in 15 minutes or less. 

This is a great “finishing” routine to work some abs into your normal mix or a great “stand-alone” workout that can be done if you’re maybe crunched for time.

So grab your slider discs, and let’s get to work!…

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Filed Under: Abs, Advanced Workouts, At-Home Workout, Beginner Workouts, Circuit Workout, Core Strength, For Moms, Low Impact Workout, Quick Workout, Video Workout, Workout • Tagged With: ab workout, ab workout with sliders, abs slider workout, at home ab workout, at home slider ab workout, at home slider workout, at home workout, best slider exercises for abs, best slider workout for abs, core glider exercises, core slider exercises, core slider workout, glider ab exercises, glider ab workout, six pack ab workout, six pack abs, slider ab workout, slider abs workout, slider workout, slider workout for abs

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Hi, I’m Jared

 

I am a Doctor of Physical Therapy who specializes in exercise prescription. I love being active and love seeing my patients become more active and get into shape. I thought that this would be a good place to share my workouts and ideas with others.

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