A 10-Minute Ab Workout from Maven

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Mavin Stretching // HEMMSFEMME Blog


I’ve read that sentence countless times, it just ignites something within, lights me up. A one-stop shop for fitness, nutrition, and goal coaching, the fitness professionals behind Maven, an online coaching platform, have heaps of health and wellness certifications and knowledge and they’ve put the time into researching how to translate this information effectively online.

The adage “healthy body, healthy mind” works both ways, and what you put into your body (and mind) you get out of it. For example, eating healthy will increase brain and muscle performance and setting goals will help you achieve what you want - in all areas of your life. Take a moment, close your eyes, and consider this: how do you want to feel, who do you want to be, what do you want to do, how do you want others to describe you, what do you want to list as your accomplishments, what do you want your legacy to be?

Powerful stuff, yes? Anyone have goose bumps?

I’ve had the opportunity to participate in Maven’s 4 Week Foundational Online Training Program and it works (read more about my experience on my blog). Whether you want support and coaching in one of these areas or all three, Maven will help you achieve exactly what you set out to do and you don’t have to live in Calgary to participate, their training is set- up to be just as effective online.

In the words of coach Sydney G.; “at MAVEN we use a concurrent method of training, meaning we work on all facets of fitness throughout our programs. Our workouts are designed to challenge you, but also have you feeling strong and have you making progress toward your health and fitness goals. We keep you on your toes and we hold you to a high standard because we know you are capable. #themavenlife is about challenging your status quo and operating at your highest potential in all aspects of your life.”

Sydney graciously put together an ab workout for HEMM, below is a video demonstrating the movements and below it, an explanation of each move. Make it a part of your daily/weekly fitness routine; adding it to the end of a cardio or weight training session for example, you’ll be very pleased with the results!

The Workout:

Front Leaning Rest: Set up at the top of a push up position and start with your hands directly below your shoulders. Slowly move yourself forward so that your shoulders are past your wrists and the tops of your toes are on the floor. Be sure to keep your hips up in a slight pike with your belly tight to stay in the proper position!

Side Plank Rotations: Get in to a side plank position with your bottom foot on the outside knife edge of your foot and your top foot stacked right on top. Ensure you have your wrist stacked right below your shoulder on the arm that is holding you up. Twist your body so that your top arm threads through between the ground and your body on the lower side. Keep your head, hips, and ankle all in a straight line from top to bottom as you twist to get the most out of this exercise.

Reverse Crunches: Lay on your back with your head close to something you can hang on to (if you're at home, this can be a door frame, heavy chair leg, anything that won't move when you go to crunch). Grab a hold of your chosen anchor above your head. Bend your knees and crunch them toward your face bringing your hips off the ground. Do this in a slow and controlled movement.

Bent Hollow Rocks: Start by lying on your back on the ground. Bend your knees up to 90 degrees and stretch your arms down your sides and bring your head off the ground and begin to rock forward and back. The focus here is to keep your back touching the ground at all times while pulling your belly button to your spine as you rock back and forth.

Flutter Kicks: Lying on your back, keep the back of your head on the ground and tuck your chin to make a slight "double chin". Flex your toes toward your face to light up your legs and bring your heels off the ground. Flutter your legs, alternating feet in a slow and controlled movement without letting your heels touch back on the ground.

Try doing 30 seconds of each exercise for 3 to 5 sets with a 60 second rest in between sets and feel the burn!

~Oil & Grain for HEMM

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1 comment

  • kat: June 15, 2016

    MAVEN looks interesting and I would like to find out more, but the links in the post are not working.

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