Category Archives: tutorials

The Pallof Press is one of the most underutilized exercises in fitness. Named after the physical therapist John Pallof, the Pallof press is incredibly useful for targeting your core and building strong abs.

The abdominal muscles are among the most useful muscles in your body. Of the several muscles that make up the core, the abs are the most prominent and powerful in the group. The body’s core is used in almost any full-body activity.

While most people consider the core as an important group of muscles, far too many forget about directly targeting the ab muscles. Most of us just toss in a few sit-ups or crunches at the end of the workout and call it a day. But there are tons of exercises much better suited at working the abs. The Pallof Press is definitely a top contender for targeting the abs directly and building a strong core.

What Muscles Are Worked With The Pallof Press?

The abdominal muscles wrap around the lower ribs and spine much like a corset. This corset of muscles help to stabilize the spine and disks, preventing them from unnatural movements. The abs also help to compress and protect the internal organs. This means there is a real evolutionary advantage to having great abs.

The four most targeted muscles of the Pallof press are:

• Transverse Abdominals
• Scapular Stabilizers
• Gluteals
• Rectus Abdominis

The Pallof press challenges your ab muscles by forcing them to stabilize your body throughout the movement. The motions of the Pallof press are basically the same doing arm rows with a resistance band. The only difference being the position of your body in relation to the weight.

Why the Pallof Press is Important

The point of the exercise is to maintain stability in opposition to the resistance from the band. The abs and obliques will be activated throughout the entire exercise, but the rest of the body will also be forced to make micro-adjustments to maintain stability.

In addition to fine-tuning your core, the Pallof press helps with practicing balance and control.

How To Do The Pallof Press

You can use a weighted cable or resistance band to perform the Pallof press. Both work well for the exercise so long as you choose the right amount of weight/band resistance. Just make sure the height, weight, and distance of the band/cable are comfortable but challenging.

Bands are great for the Pallof press because you can easily adjust the difficulty by increasing or decreasing the distance between your body and the anchor. Bands are also not supported with a pulley system, as opposed to a weighted machine is, so they seem to require more energy to maintain stability.

Stand with your feet around shoulder width apart, perpendicular to the anchor of the band. Your core should be activated throughout the exercise.

Perform a high number of reps or around 3 sets of 15. Maintain stability and control for the entire exercise. Do not rotate your hips or lean with your spine.

 

When Should I Do The Pallof Press?

When and how often you want to do the Pallof press depends on your own individual goals. If weight loss is your goal, and you have 20 lbs + of fat to burn, you may want to start by adjusting your diet and exercise routine. We have a free one-day meal plan to get you started. In addition, we also recommend the 24-minute workout, which has been optimized for burning fat. If your goal is pack on more muscle and gain some bulk, check out our favorite muscle building exercises.

The Pallof press is an amazing way to target your abs and obliques. Because it’s a high rep exercise, it is best suited for anyone looking to tone, define, or round out the muscles in your waistline.

Add the Pallof press to the beginning of your ab routine. Activating your core is a great way to warm up before moving on to more challenging ab exercises.

Use the Pallof press in conjunction with the following exercises to build an impressive workout routine without having to go to the gym.

TRX Spider Man
TRX Row
TRX Single Bicep Curl
TRX Fallout
TRX Single Leg Squat
TRX Pushup
TRX Bicep Curl
TRX Y Fly
TRX Hamstring Curl
TRX Tricep Extension

The bicycle crunch is not a revolutionary exercise that will dispel all your fat overnight, but it is an easy exercise to add into your daily routine. Just a few of these per day will burn extra calories and increase the variety of your workout. New exercises help you stay motivated and get the results you want.

Of course, if you’re struggling with finding the time to exercise or eating healthier, then you need to start building habits. For an advanced approach try this free 1-day meal plan, prepare your food in advance, and adopt the perfect plate method!

That can sound like quite a bit to take in, but if you take it one step at a time, you’ll find that you can easily adjust your lifestyle and improve your fitness!

To help you on your journey, join the FF30X program and gain the support of thousands of other men with the same goals as you!

What Is The Bicycle Crunch?

The bicycle crunch is simply a variant of the standard crunch. It is designed to give you a change of pace and is a great addition to your HIIT training.

It’s important to note that this exercise is generally referred to as one of the best for working your abs. However, this doesn't mean it will give you spot fat reduction. That’s a myth. Your body will burn fat from every part of it, gradually reducing the proportion of fat on your body.

How To Do The Bicycle Crunch Properly

Here’s a step by step guide to help you complete the bicycle crunch properly. The form is important if you want the best possible results; this is true of any exercise. If you’re feeling the burn, then you’re getting it right!

Step 1 – Get Your Position Right

You’ll need to lie down with your back on the floor. Your legs need to be straight and your feet roughly shoulder width apart.

Once you’re comfortable, move your hands up and behind your head. Interlocking your fingers will help them to stay firm when you do the exercise.

If you’re finding the exercise to be too difficult, feel free to leave your arms at your sides. This will help your balance but slightly reduce the effectiveness of the exercise.

Step 2 – Start The Bicycle Crunch

Bring one leg up, bending it at the knee. This is a similar motion to pedaling a bike, hence the name.

At the same time bring the opposite elbow towards your knee.  The right leg bends, with the knee moving towards your chest, while the left elbow moves towards the knee.

It is important to keep your leg in a straight line. Your shoulders and arms twist to meet the leg, not the other way round. Your trunk should stay on the ground at all times.

Step 3 – Switch

Once the right knee and left elbow have touched, or as close to touching as possible, switch and bring your left knee up and right elbow towards it.

The action of bringing your leg up and elbow down will work your abs. Concentrate on tensing them as you do the exercise.

You can make the crunch harder by keeping your shins parallel to the floor at all times.

Step 4 – Repeat

Your legs, feet, shoulders, and head should not touch the floor once you start the bicycle crunch. The aim is to do as many as you can, observing correct form, in 30 seconds.

Then, pause for 30 seconds before repeating; try to do 5 complete sets of 30 seconds.

If you prefer to adopt a more traditional approach than HIIT, then try doing 3 sets of 15-20 reps; don’t forget to rest between the sets.

Top Tip: Avoid neck injury by keeping it still while completing the bicycle crunch. The movement should all be controlled from your abs.

Benefits Of This Exercise

The most obvious benefit is the strengthening of your abs and core, that’s the main muscles the bicycle crunch targets. But, you’ll also feel the benefit in your thighs and even a little in your calf muscles.

But, that’s not the only benefit of doing the bicycle crunch:

• Fat Loss

Any exercise that elevates your heart rate and gets your muscles pumping is going to burn calories. These have to be supplied by your body, providing you’re consuming fewer calories than your maintenance amount; you’ll be getting the extra calories needed for your exercise from the fat in your body.

• Muscle Building

It shouldn't be surprising that working your abs and thighs will have an effect on them. When you ‘feel the burn’ you are actually causing micro-tears in your muscles. As these heal, your muscles will grow larger and stronger.

• Improved Circulation

The bicycle crunch, as well as most types of exercise, will increase the amount of blood flowing to your muscles and around your body in general. This will help to improve the oxygen and nutrient availability to your muscles and organs; effectively improving the health of your body.

• Definition

Doing bicycle crunches regularly will encourage the growth and definition of your abdominal muscles. In short, this can help you to get the 6-pack you desire.

Of course, developing the muscles is only part of the process. You will need to burn off the fat covering your abs before you can see your 6-pack.

Alternative Options To Add To Your Daily Workout

If you’re interested in the bicycle crunch, then you’re probably ready to increase the size of your abs. In conjunction with a good meal plan, the FF30X, and a good workout you’ll actually be able to show off your 6-pack!

The bicycle crunch is great, but, to keep your interest, it’s important that you interchange this exercise with others that will work the same muscles. Here are some other ones for you to try:

The Plank

The basic plank doesn't just work your abs. It will improve the strength of your core, your spine, your pelvis, and even your shoulders.

The lower plank means resting your forearms and toes on the floor with a straight line across the back of your body and along your legs.

Hold yourself here for 30 seconds, then rest for 30 seconds before repeating.

The high plank is similar but has your hands and toes on the ground, your arms should be straight, and the straight line across your back and legs will be steeper.

There are actually many different varieties of plank that you can try. It is considered one of the best exercises for your abs, core and overall body.

Standard Crunch

You've probably already tried this exercise; you may even have done it hundreds of times in the hope of uncovering a 6-pack. It will help you achieve this goal but only in conjunction with some healthy food choices.

The principle is similar to the bicycle crunch, but you don’t move your legs. Simply keep your feet flat on the floor and bring your elbows up to your bent knees.

Lying Leg Raise

This exercise targets your lower abs and is as simple as lying on a bed, bench, or even the floor. Once comfortable with your hips just off the bench and the tips of your toes are on the floor, lift your legs up and towards you.

The aim is to keep them straight and roll from your pelvis. This will ensure the lower abs are fully engaged. Aim for 2 sets of 10-15 reps.

This may sound like an easy exercise but try it. It’s not as easy as you think!

This video should help.

Swiss Ball Crunch

Another variation of the crunch will help your abs and retain your interest and motivation. You’ll feel your core burning while doing this but you’ll also feel the benefit in your back, and that will help to improve your posture.

You’ll need a Swiss ball!

Put your lower back on the ball and make sure your butt is just off the ball. Stretch your arms in front of you and tuck your chin in as you curl your abs. Keep the arms outstretched to really feel the burn.

Check out this video to help you get it right.

The Rollout

You’ll need an ab-wheel to help you get this exercise right. It works all your ab muscles and is actually quite fun!

To start you kneel down, and you may prefer to use pads or a towel to soften the floor. Then place your hands on your ab-wheel, directly below your shoulders.

You can then breathe out as you push the ab-wheel forwards; you’ll need to keep it slow. The aim is to get your arms straight out in front of you, but this may not be possible on your first attempt.

Focus on keeping your abs tucked in and don’t let your back sag as you hold the position for a count of 3-5 seconds. Then breathe in, and slowly roll the ab-wheel back to the starting position.

Again, try 2 sets of 10-15 reps to start with. This video will help you to get your form right.

Oblique Crunches

Just as there are many variations of the plank, so are there an array of crunches you can do.

Each one will work your core, and the oblique crunch will also strengthen your back and help you to achieve a slimmer, more defined waist.

Instead of lying flat on the floor with legs bent and knees flat on the floor, adopt this position on your side. You’ll probably find it easiest to get into the standard crunch starting position and then roll onto your side.

If you roll your trunk slightly back, you’ll create a straight line from your chin to your calf. You may find it beneficial to place your lower hand on your abs; you’ll feel them moving.

The actual movement involves keeping the chin line while lowering your head to the floor and focusing on contracting your abs. The movement doesn't have to be large to feel the burn.

The aim is to do 3 sets of 15-20 reps, on each side. Check out this video to ensure you get the exercise right.

You can also try dumbbell squats. These will work your core and your leg muscles and are surprisingly effective. Just remember to gradually increase the weight of the dumbbells to improve your results.

Another option is the hanging leg raise. Hanging from a bar and lifting your legs straight out in front of you will make your abs ache. They won’t do any harm for the definition and strength of your shoulder muscles either!

Try It Out Today!

This short guide and video will have you perfecting the bicycle crunch in no time. Although it needs to be part of other exercises, what is really great about this exercise is that it can be done anywhere, and at any time.

If you want to get up early and exercise without waking the family, this is a good addition to your schedule. Equally, if you just have 5-10 minutes spare during the day, you can do it for an added bonus.

Try the bicycle crunch today, get your form right, and then commit to doing it 3 times a week. You’ll feel the benefits and be ready to join FF30X program where you’ll get inspiration and support to achieve your goals.

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info how to do bicycle crunches.

The renegade row is a very effective upper body strength exercise that focuses on developing your core. The amount of stabilization that's required to do this exercise is the primary reason it's so intense.

The renegade row generates ab contractions in addition to building core strength and working your arms, shoulders, and back. The renegade row is also great for increasing your metabolic rate and should be incorporated into a cardio workout.

What Muscles Are Worked With Renegade Rows?

As already mentioned, the renegade row is a designed to work your core, but it's a great exercise for strengthening your back, shoulders, and arms too.

The specific muscles worked are:

• Latissimus dorsi
• Serratus
• Rhomboids
• Obliques
• Rectus abdominus
• Anterior deltoids
• Triceps
• Forearms

While the renegade row is an amazing lift for building muscle, it's more beneficial for burning fat. Virtually anyone can benefit from performing the lift.

How To Perform The Renegade Row

Use either hexagon shaped dumbbells or kettlebells to perform the lift. Just make sure they don't move around while you're doing it.

Start with a lighter weight than you would use with a standard row. This exercise is designed to work your core through stabilization, so it’s important to begin with a weight that you’re comfortable with.

• • Step 1: Place the dumbbells well within shoulder-width apart.

• • Step 2: Get into a push-up position while balancing on the handles, positioning your chin above the weights.

• • Step 3: Lift one of the weights up to your waist, performing a row, while maintaining balance and control.

• • Step 4: Keep your chest pointed toward the floor throughout the entire lift. (Don’t twist your body or raise your hips.)

• • Step 5: Lower the weight back to the starting position with a smooth, controlled motion.

• • Step 6: Alternate arms and repeat.

Perform 3 sets of 8-10 reps per arm.

You can adjust the difficulty by spreading your legs further apart or starting with your knees on the ground. 

If needed, you can ditch the weights and just perform the row by raising your arms while in the push-position.

The renegade row is the perfect lift to add into circuit training. Combine it with kettlebell swings, lunges, squats, or other similar exercises.

Check out our free 24-minute workout for a challenging and effective fat burning routine.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how to do renegade rows.

Reverse curls are a great alternative exercise for any arm workout, as well as helping to build your biceps. They'll increase the strength and size of your forearms too. This article will help teach you the correct form, so you get the best results.

Reverse curls are an often overlooked exercise but one that should be included in your daily workouts. They offer a surprising array of benefits, while building muscle in a natural way.

However, it is worth noting that reverse curls require you to hold your dumbbell or barbell with your palms facing downwards. This can feel peculiar and even uncomfortable to start with. You should also be aware that the reverse curl is also known as the overhand curl.

You can do this as a standalone exercise or add it into your free workout. It’s very easy to switch from a standard bicep curl to the reverse curls.

The Benefits of Reverse Curls

The standard bicep curl works your biceps. However, reverse curls won’t just help to develop your biceps; they'll also improve the size of your forearm and your grip!

This is important as grip strength is often the weakest link in any exercise. Working on your grip strength will improve your ability to lift almost any weight, especially compound lifts such as chin-ups, pull-ups, and deadlifts.

Of course, as part of a regular workout routine, it will help with cardiovascular strength, boost your energy levels, increase bone strength and even help you to sleep better.

How To Complete Reverse Curls

Reverse curls can be performed with a barbell or a set of dumbbells. However, before you start, it is important to be aware that you won’t be able to lift the same weight with reverse curls that you can with the standard bicep curl. Reverse curls are harder than you think.

It’s a good idea to select a weight approximately half of your normal weight. This isn't just because reverse curls are different. It's also to ensure you get the right form before you increase the weight.

Step 1 – Starting Posture

Start by standing with your feet shoulder width apart and a dumbbell in each hand.  The palm of your hands should be facing inwards to you. This ensures that the brachioradialis muscle is activated as you complete your reverse curls. This muscle runs across your elbow and is a key player in the strength of your forearm.

Rest the dumbbells on your thighs and tip the dumbbells very slightly away from your body at a slight extension. This will ensure all your muscles are activated.

Step 2- The Exercise

Keep your elbows in, shoulders back, and chest high as you bring the dumbbells up to nearly touch your shoulders. Your wrist must stay inside the extension.

At the top squeeze the bar with your hands and hold the position for a second before slowly lowering the arms back down. Again your elbow must stay into your sides.

It's not important to keep the weights parallel all the way up and down. This is simply a reflection of the natural bend of your elbow.

However, it is essential that you keep your elbows in, as soon as they start moving out you’re moving into the dumbbell row.

Step 3 – Increase The Tension

You can actually improve the effectiveness of reverse curls and strengthen your grip even more by purchasing a pair of fat grips. These strap around the dumbbell making the bar thicker. These will make the exercise harder and increase the growth of your biceps and forearms.

Implementing Reverse Curls To Your Workout

It’s important to know when to include these in your workout. They are a secondary exercise that follows the main bicep exercise such as the bicep curl.

It can also be a great way to end any workout as your muscles will be reaching exhaustion and this new stimulation will encourage rapid growth. It’s best to aim for 3 sets of between 10 and 15 reps. This should help you to build lean muscle and burn fat.

Variants Worth Considering

There are several variants of reverse curls which you can do to either keep the exercise interesting or to help you master it properly.

• The Wide Grip

This applies to the barbell version of reverse curls. A wider grip will improve your grip and your balance in preparation for doing the reverse curls described above.

• Closed Grip

A great approach is to keep your grip inside your body line while using a barbell to ensure you can’t cheat when completing your reverse curls.

This approach is better for those who have experience with forearm exercises. But, if you want to try it and don’t have the experience, then you must use lighter weights; as mentioned before.

• Cable Reverse Curls

If you’re in the gym, then it’s possible to use the machine to help you complete this exercise. Again it is all about the positioning of your hands and keeping your elbows tucked in to ensure maximum muscle effort and reward.

The nice thing about the cable reverse curls is that it is very quick and easy to change the weight you’re lifting. You can even angle it to the left or the right to target each arm better.

Other Options for Forearm Strength

Reverse curls are extremely effective but if you want to mix up your routine a little more then try adding in wrist extensions and wrist flexions:

• Wrist Extension

Hold your dumbbells or your barbell in your hands with both hands resting on your knees and palms facing downwards. Slowly try to bring your hands upwards; moving only from the wrists. You’ll feel the burn in your wrists and upper forearms.

• Wrist Flexion

This is surprisingly similar to wrist extensions but works on the lower part of your forearm. You’ll need to hold the dumbbells or barbell with your hands resting on your knees. But, this time the back of your hands will be against your knees; your palms will be facing outwards.

Again, you’ll need to try to bring your hands towards your wrists; moving only your wrists. The harder you squeeze the bar, the more you’ll feel the effect.

Don’t forget if you need to bend to have your hands on your knees then keep your back straight and bend your knees; this will help to prevent injury.

Take The Next Step Today

Perhaps the greatest thing about reverse curls is that they can be completed at home in a small amount of space with just two dumbbells. This means it’s a great compliment to any exercise routine and you’ll notice how the improved grip helps you in other exercises.

Of course to really get the most of any workout this is just one exercise of several. You should add in the free 24-minute workout and join the FF30X to get the support and extra advice you need; this will ensure you perform the reverse curls correctly and a host of other exercises.

What’s really great is that the FF30X is a community of men just like you; looking to burn fat, build muscle and stay healthy for life.

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on reverse curls.

If you’re struggling to stay motivated when exercising day after day, then you are not alone. It requires dedication and variety; fortunately, there is always another exercise or variant that you can try. Towel pull-ups are simply a variation of the standard push up.

However, you may be surprised at how this simple change can be more challenging and offering an array of extra benefits. Even if you can already do hundreds of standard pull-ups, you’ll find that towel pull-ups are more challenging and more rewarding.

The Benefits of Towel Pull-Ups

The most challenging part of any resistance based workout is maintaining your grip. If you've ever struggled to complete that last set, you’re probably already familiar with the pain in your hand and forearm. It’s this that lets you down before your physical strength.

Towel pull-ups or any exercise that uses a towel will improve your grip strength. However, it is worth noting that your grip actually consists of three different types of grip:

1. Pinching

This involves just your fingers and thumb and avoids using your heavy forearm muscles.

2. Gripping

Gripping combines your hands and forearms to provide the maximum force. This is the most commonly trained part of your grip with pulling exercises.

3. Crushing

The third element is the ability to crush something with your hand and forearm. You've probably worked on this part of your grip with the grip training machines in your gym.

All of these aspects need to be trained to ensure you maximize your grip strength, towel pull-ups and any exercise using a towel for grip can help with this.

Grip strength is linked with higher cognitive function, so boosting your grip is not the only benefit of the towel pull-ups.

You will also feel the benefit in your forearms as they get bigger stronger. In addition, you’ll note an increase in the range of movement you can achieve; increasing the effectiveness of any exercise.

Another benefit is that using a towel is actually fun and you can always find one to use when exercising.

Learn How to Get it Right!

Step 1 – Get Your Towel!

You can use virtually any towel, but the best one to choose is one that has a medium thickness and is not too large. A full-size bath towel will swamp you when exercising and may make it possible to complete your towel pull-ups.

The medium thickness will challenge your grip; any thicker and you’ll be moving more towards a lat exercise instead of a pull-up.

Before you start, don’t forget to look at where you intend to do your pull-ups. If you have a center bar, you’ll be able to use one towel wrapped around the bar. If your machine doesn't have a center beam, you can use a short towel on each side.

Step 2 – Moving Up

Check your towel is firm and grab one end of it in each hand. Then, just as with the normal pull-up, you want to bend your knees so that your legs are off the ground and your feet crossed. Slowly pull yourself up, ensuring that your chin goes higher than the bar.

Ideally, hold the top position for a second before returning.

Step 3 – Going Down

You need to lower yourself back down toward the ground so that your arms are straight and your feet/legs are not touching the ground. It’s important to do this slowly to really work your muscles and your grip.

Step 4 – Repeat

You’ll be aiming to do 3 sets of 15 reps, but when you first start, you can simply go for exhaustion. Bear in mind that this is a lot more challenging than it appears even if you are used to doing conventional pull-ups.

Your hands will ache afterward if you leave your towel pull-ups to the end of your session, and you’ll find that you'll be struggling to complete them. This is why you should do this exercise at the start of a muscle training session, and it should be on a day when you’re targeting your arms or before you start using your dumbbells.

Variations of Towel Pull-Ups

It is possible that you’ll find it too hard to do the towel pull-ups at first; you may simply lack the grip strength. Fortunately, this isn't an issue in the long term. The best approach is to position the towel as above and pull yourself upwards into the top position.

However, instead of lowering down and coming back up simply hold the top position for as long as you can; this will improve your grip strength.

Alternatively, you can push off from the floor to help you get to the top position and then lower yourself back down slowly. Push off the floor again and repeat until you can’t do anymore.

Access A Wide Variety Of Extra Exercises & Support

Towel pull-ups work your grip and forearms, but they don’t need to be completed in isolation. In fact, there are an array of exercises that you can do with a towel to help improve your grip and the effectiveness of the exercise:

Towel T-Bar Rows

Add a towel to your standard T-bar row, or Meadow Row and transform your grip while gaining the benefits of this exercise across your shoulders and upper back.

Towel bent Over Row

Again add a towel and enjoy the extra challenge and the associated results with the bent over row which is also designed to work your shoulders and back.

Side to Side Towel Pull-Ups

Once you’ve mastered the towel pull-ups, you can add in a side to side motion. This means removing one hand from your towel and extending that arm out to the side; keeping it straight. Your weight will be entirely on the other hand.

Simply switch from side to side, if possible do 10 on each hand.

Towel Dumbbell Curls

Work your biceps and improve your grip at the same time by using a towel to hold the dumbbells when performing the standard dumbbell curls.

Towel Farmers Walk

The Farmers walk is fantastic for strengthening legs, building core strength and boosting your shoulders as well as your forearms. Add a towel on each side, and you’ll be working your grip at the same time; making this one of the best all-around exercises you can do!

Alongside this, it is essential that you get the support you need to turn your exercises into a habit and build a routine that will ensure you meet your goals. That’s what the Fit Father Project is here for, to give you access to hundreds of other exercises and the support of thousands of other men who have the same goals as you.

If you're interested in building muscle and shaping your body, take a look at our Old School Muscle program. 

If weight loss is your goal check out FF30X today to transform your fitness, health and your life.

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

 

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on towel pull-ups.

There are many different ways to build core strength and start getting the six-pack you’ve dreamed off. Oblique crunches are a useful tool in achieving this goal.

You don’t need to be aiming for a six-pack to do oblique crunches! They are actually an excellent exercise for anyone trying to burn fat, build lean muscle and get healthier.

Doing oblique crunches properly ensures that your body is getting the best possible benefit from this exercise. However, you should remember that one exercise is not enough. Oblique crunches should be part of an overall workout plan. A great place to start is with the old school muscle program. Add your oblique crunches to this to really feel the benefits across your body.

The Benefits of Oblique Crunches

You probably won’t be surprised to learn that oblique crunches work your abdominal muscles. This will improve muscle definition if you are aiming for a six-pack. Depending on where you're starting, you’ll need to adopt the right approach to food if you want to achieve this goal. For a good start try the perfect plate approach to eating.

Oblique crunches engage your abdominal wall muscles and the obliques. This will actually help you to have a slimmer-looking and more defined waist. It can even strengthen your back.

Oblique crunches effectively strengthen your core muscle, providing you with better balance, flexibility, and improving your ability to complete virtually any other exercise. This is the often overlooked benefit that shows just how important it is to add oblique crunches into your routine; especially as this exercise places very little strain on your back.

They will also help you to improve your posture!

How To Do Oblique Crunches Properly

The most important thing to remember when learning and completing oblique crunches is to ensure that you hold the proper form throughout the exercise.

This means keeping your fingertips on the back of your head, rolling your knees from side to side and focusing on your abdominal muscle while you complete the exercise.

You can check out a great video guide to oblique exercises here.

Step 1 – Assume the Position

The first step is to take the standard crunch position on the floor. This means lying on the floor with your back touching the ground and your feet flat against the floor. Your knees will be bent to allow your feet to stay flat.

Now roll onto one side; your lower arm should be straight stretching away from your body (helping you to get your balance and be comfortable). You should now rotate your trunk slightly back; opening it up. In effect, you’ll have created a straight line from your chin through the middle of your thigh and the middle of your calf.

Step 2 – Getting Ready

Before you start crunching, you can move your lower arm in so that your hand rests on your abs. This will allow you to feel them moving as you complete your oblique crunches.

Make sure you are comfortable before you start and place your upper hand behind your head, ideally with your fingers behind your ears. This will provide support and help to ensure your body follows the correct line.

Step 3 – Do the Crunch

Slowly lower your head down to nearly touch the floor. Your chin should be up and needs to remain on the imaginary line through your legs.

When you’re nearly touching the floor bring your head back up. The movement needs to begin in your abs. You’re not looking to simply lift your head up and down.

However, you should be aware that the movement does not need to be large. Squeeze your abs as you do the oblique crunches. You’ll feel your stomach muscles working which means you’re lifting your head and body enough.

Step 4 – Switch Sides

Once you've done your reps on one side, you need to switch positions and put the other side of your body closer to the floor.

This will help to ensure you are working all your muscles equally.

Step 5 – Reps

This is a low movement exercise, so you’ll be looking to do 3 sets of 20 or even 30 reps. You may want to start lower and build up your reps. You can also add weights to the reps in the future as your abs get stronger.

It’s a good idea to make oblique crunches your finishing exercise after you've completed the old school muscle program or an array of core strengthening exercises. This is because it will target the obliques after you've already worked on your core.

Complimentary Exercises

As already mentioned this is a great exercise to add in at the end of a workout. In fact, it follows the following exercises perfectly:

• Ab Wheel Roll Outs

This simple exercise can be completed at home or even in the office. It will work all of your abs muscles; both the visible 6 pack abs and the important core muscle behind.

Check it out here!

• Hanging Leg Raises

These are very effective at working your lower abs; it also won’t do any harm to your arm and shoulder muscles!

Check it out here.

• Dumbbell Squat

You can do this without the dumbbells, but it is more effective with the extra weight.

Check out the video instructions here.

• The Plank

When doing this, the secret is to focus on all your muscles and squeeze them all. You’ll feel the effect in your quads, glutes, back and of course your abs.

Check it out here.

• The Bear Crawl

You may not have heard of this one, but it is designed to work your chest, legs, shoulders, and glutes. It will also give your core a serious workout.

Again, you’ll need to make sure you adopt the proper form. Here’s a guide to get you started.

The Power Of Support

By now you should have tried some oblique crunches and perhaps the old school muscle program. If done properly you’ll feel the benefit straight away although you won’t have a visible 6 pack overnight!

The key to success is to create your habit and stick to it. A great way to achieve this is to enlist the support of the Fit Father Project. The project is devoted to helping men achieving their weight loss and muscle building goals. Join the FF30X today and get the support you need to feel inspired just as you can inspire others to reach their own goals.

Oblique crunches are just one small step along this journey.

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on oblique crunches.

The very name of this exercise, Supermans, brings to mind the man of steel. That’s something that most men can relate to. Who wouldn't want to leap over a tall building in a single bound?

Of course, this isn't really possible, but there are a ton of benefits associated with learning the supermans.  This exercise should be part of everyone's  workout routine. For more great exercises check out our famous Muscle Building Workout.

The Benefits Of Supermans

Successfully maintaining an exercise schedule involves adding variety as often as possible.

The greater the array of exercises you know the easier it is to find something that appeals; no matter whether you feel like working out or not.

In fact, committing to just one exercise will often be enough to convince you to workout more. The supermans exercise just may be the motivation you need.

No Weights Required

All you need to complete the supermans is enough space for you to lie down and a few minutes of your time. That’s it! There are no weights or need to purchase expensive gym equipment. You can literally do this anywhere to lift your spirits.

Relatively Easy to Do

Not only can you do this anywhere you’ll also find that supermans are easy to do regularly.

Work Multiple Muscle Groups

You may have heard that supermans are great for your back, and they are. But that’s not all they do. You’ll also feel the benefits in your shoulders, glutes, hips, and core.

It specifically targets the erector spinae which is the group of muscles between your sacrum and the base of your skull.

Doing this regularly for a few weeks will give you a noticeable improvement in your posture, strengthen your lower back and help to eliminate back pain.

How to Do Basic Supermans

It is worth noting that you need to have a healthy back for this exercise. If you've had a back injury, you may want to discuss it with your doctor before trying it out the first time.

Step 1 – Lie Down

No this is not an opportunity to go to sleep! Lie down flat on your stomach, your face will be towards the floor, and your arms straight by your sides, with palms facing upwards.

Step 2 – Extend Your Arms

Now extend your arms directly in front of you. Ideally they should stay straight although a slight bend at the elbow is acceptable. Spin your palms as you move your arms so that they are now facing the floor, but not touching it.

Step 3 – Lift Your Legs

Now lift your legs off the floor while moving your arms upwards; effectively adopting Superman's flying pose.

Step 4 – Your Chest

As your arms and legs go up, lift your chest off the floor; you’ll be resting on your stomach and hips. The maximum raise for your chest should be 8 inches. This will ensure it is your lower back muscles which are doing all the work.

Step 5 – Hold It

Hold this position for 1 minute and give your lower back muscles a challenge. Holding the position makes it a static stretch which is great for ending your workout. If you want to start your workout, you’ll need to do this as a dynamic stretch.

In this case, you should hold the pose for between 2 and 5 seconds then lower your arms and legs back down but do not touch the floor. Repeat the exercise 10 times and try to do 3 sets.

The Two Point Supermans

This is a more advanced version of the supermans and a great exercise for your core, spine and all the supporting muscles and joints.

Step 1 – Table Top

This is the starting point, effectively knees and hands on the floor with your arms straight. Your hands should be inside your shoulders. The closer together they are the harder this will be.

Keep your low back tight.

Step 2 – 1 Leg, 1 Arm

To start the exercise simply lift your right arm and your left leg. Your arm should stay straight and go out straight in front of you. Your leg should maintain the bend and your thigh should extend the line of your body.

Hold for 2-3 seconds.

Step 3 – Switch

Lower your leg and arm before bringing up the opposite leg and arm. The real secret to the effectiveness of the supermans is that your back does not move while doing this exercise.

If you’re struggling with your balance then you are not keeping your back straight. It is best to keep your movements slow and focus on keeping your back stable.

Alternative – The Rocking Supermans

You can also try rocking when in the classic superman pose. This is as simple as it sounds. Get into the superman pose and then rock forward until your hands are nearly touching the ground. Then rock back until your feet are touching the ground.

Try to repeat this 10 times before taking a breather and doing another 2 sets. The important thing when rocking is to make sure you hold the supermans pose properly.

This can help to build your isometric strength and even improve your ability to do bodyweight training, or gymnastics if you prefer. In short, it will help your core flexibility and balance.

Mixing It Up

Add the supermans into your exercise routines, particularly your core exercises. You’ll feel the benefits surprisingly quickly.

Don’t forget that variety is key. Supermans need to be part of a set of exercises. Check out this muscle workout to get inspired. If you're ready to pack on the muscle, then sign up for Old School Muscle and get information, advice, and support from other men with the same goals and challenges that you face daily.

The path to fitness may not always be smooth, but the supermans will help you fly closer to your goals.

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on the superman exercise.

The key to losing weight and building lean muscle is to create an effective and varied exercise plan. You could try the free 24-minute workout, but a great exercise to keep it interesting is the bear crawl and its variations

Once you've mastered this exercise, you’ll want to include it in every workout; the benefits are impressive.

Why You Should Utilize the Bear Crawl

The bear crawl has similarities to the plank. The positions are similar, but you’ll be moving as you exercise. This means that bear crawl variations can work your core, shoulders, arms, and your glutes. You should feel its effects across your entire body.

In essence, the bear crawl can be viewed as a mobility exercise that builds your strength and core. It is difficult to say exactly how many calories you’ll burn doing bear crawls, but a good average is 100 calories for 10 minutes of exercise.

The bear crawl is actually a complex motion exercise, which means you'll need a good level of core strength to do it for any length of time. The bear crawl will also improve your balance as your mobility is tested through the crawling motion.

In short, this is a great warm-up before your workout or even a fun activity in your downtime.

The Basic Bear Crawl

The starting position for the basic bear crawl is to drop down into an ‘A’ frame position. In essence, this is hands flat on the floor just in front of your shoulders with arms straight. Your feet should also be almost flat on the floor with your legs straight. These should be approximately a foot behind your hips.

If you struggle to get straight legs, then feel free to bend them at first. The issue will probably be down to tight hamstrings. Practicing the bear crawl will help to loosen these up.

Start slowly by moving your left hand forward a few inches. Follow this with your right foot with the same amount of distance. Then move your right hand followed by the left foot.

Once you've gone forward several feet or as far as you can go in the space available, reverse the movements and do your bear crawl in reverse.

You don’t need to do this fast!

Bent Arm & Leg Bear Crawl

The Bent Arm & Leg Bear Crawl is one of the best bear crawl variations for building tricep strength and giving you a deeper workout.

You won’t be surprised to learn that the starting position is the same, but your arms and legs are slightly bent. The best way to get this right is to start in the standard bear crawl position and then bend your arms and legs just a little.

You can then walk forward and back in the same way as the standard bear crawl; left hand, right foot, right hand, left foot.

It’s important to keep the distance the same for all hands and feet to keep the tension in the right place.

Sideways Bear Crawl

The sideways bear crawl is a double variant of the bear crawl.

The basic principle is to move sideways instead of front and back. You’ll still need to alternate your hand and feet, but you simply place them to the left or the right of you instead of in front and behind.

You can try these bear crawl variations with your arms and legs straight or with them bent.

Sexy Bear Crawl

The sexy bear crawl is a great name and hard to forget. It basically involves adding a twist to your bear crawl in the manner of a salsa dancer. Again you’ll need to get into the A-frame position to start the basic bear crawl.

The big difference is when you move your feet, and you’ll also rotate your hips.

Start by moving your left hand forward. Then move your right foot forward and to the left. You are basically walking it through your own body, and you should move it as far as you can. Then move your right hand forward and twist your left foot forward and to the right.

The movement should make the top half of your body appear to go straight forward while the bottom half of your body is going to the left or the right.

Of course, you can do this exercise in reverse as well.

Jumping Bear Crawl

It’s best to do this once you've mastered the basic bear crawl and perhaps some of the other bear crawl variations. This is definitely a more advanced version.

You’ll need to start in the standard A-frame position, preferably with straight legs and arms.

When you’re ready, lift your left hand and your right foot and move them forward several inches at the same time. Repeat with your right hand and left foot. This places more emphasis on the core and your balance as you’ll only have one foot and one hand on the ground at any time.

Stationary Bear Crawl

If your space is severely limited or you just fancy trying some different bear crawl variations, then you can always try the stationary bear crawl.

You’ll need to start in the same basic bear crawl pose like all the other bear crawl variations. When you’re ready, lift your left hand and right foot of the floor, but do not move. Hold this pose for several seconds before lowering them back down and lifting the other foot/hand up.

This sounds easy, but you’ll be surprised how difficult it is to hold this position without swaying.

Start With The Bear Crawl Today

This is a great exercise for fun, especially when you’re looking for something to do with the children that will improve your fitness and theirs. It’s also good to do as a warm-up.

The key is to have fun with this exercise. If you need a little more inspiration regarding how to do this, then check out this video. Once you’ve mastered the basics, you can try your own bear crawl variations. Just don’t forget this should be a part of your sessions. You can get more inspiration regarding the best workout by checking out this free 24-minute workout.

If you enjoy doing this, then you should join the FF30X today. You’ll find a wide array of other exercises and an array of healthy eating tips. Best of all, you’ll find other men who have created their own bear crawl variations. You can share yours and try theirs making staying healthy fun!

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how do the bear crawl.

Sometimes you need to try a different exercise in order to maintain your interest. Other times it can help you to take it to the next level.  The Meadows Row has been described as a simple but extremely effective way to build muscles, particularly the lats in your back.

The Meadows Row is a staple part of John Meadow’s routine. He has been credited with its rapid increase in popularity. Anyone who has an interest in bodybuilding will have heard of John Meadows. His physique and the size of his back is partly due to his commitment to Meadows Row.

The Benefits Of Meadows Row

This exercise is designed to target your lats, traps, and rear delts. If done properly, it will create small tears in your muscles, which will heal and ensure your muscles grow stronger and larger.

This is also a great way to improve your grip. The barbell is generally much thicker than a dumbbell, which will force you to grip harder and increase the strength of your grip.

Of course, you shouldn't be doing just this exercise; you need a balanced body. Take a look at the Old School Muscle Program or even the 24-minute workout to see some other great exercises that will build strength and endurance.

It is important to have a healthy lower back and a stable core before you start doing this exercise.

How To Do The Meadows Row

It’s actually very easy, and it’s a great option if you want to maximize your lifting even if your gym doesn't have the largest weights.

Here’s what you need to do:

Step 1 – Set Your T-Bar or Barbell

Choose the weight you want to start with. It’s easy to make this lighter or heavier so you can change during the exercise or before you try it again.

To set up, you simply need to load as much weight as you want onto one end of a barbell. The other end can be empty as it stays on the ground.

Top Tip: Although you want to work on your grip, it is a good idea to use a strap or a dedicated handle. This will help to ensure you don’t drop the weight.

Step 2 – Get The Right Position

Place your left leg in front of your right, and grab the weighted end of the bar with your left hand. Bend slightly so that your chest is facing towards the floor. It should be at the same angle as the bar you've just picked up.

You can rest your right hand on your right knee to increase your stability.

The essential point at this stage is to keep your left hip higher than your right one.

Step 3 – Drive Upwards

You can now drive your left elbow up as high as possible, raise your left hip at the same time, but focus on keeping your back still. You don’t want to rotate your back, as this will dramatically increase the strain on your lower back and potentially cause an injury.

Step 4 – Return

Now lower your arm back down so that it is straight. Again you need to focus on keeping your back motionless (don't let it rotate.)

When you lower your arm, the weights should be nearly touching the floor. When it’s in the up position, your hand should be nearly under your armpit.

Step 5 – Repeat

That was a single rep. Now keep going at a slow and steady pace to ensure you really feel the burn. You should be aiming for 4 or even 5 sets of 12 reps to really see some growth in your lats.

Ideally, this should place you near the point of exhaustion. If it doesn't you need to increase the weight on your barbell or T-bar.

Of course, if you’re doing these for the first time, you can settle for 3 sets and work your way up to 5 sets. To ensure the Meadows Row remains effective, you need to keep increasing the weight. The harder you push, the bigger the gains will be.

However, as with any muscle-building exercise, you must give your lats time to recover between exercises. Forty-eight hours is the usual recovery time, meaning that you can do the Meadows row 3 times a week; just don’t forget to include the Old School Muscle program into your regime.

Alternatives

Variation is the key to successful and continuing muscle building. That means the Meadows Row should be just one of the exercises in your arsenal. Varying exercises will keep your body on its toes and help the Meadows Row to be as effective as possible every time you do it.

Other exercises which are great at working your back are:

Bent Over Row

Your feet need to be shoulder-width apart, and you’ll need a dumbbell in each hand. Then bend your knees slightly and hinge forward from your hips.

Keep your back flat, your arms straight, and your hands in line with your shoulders.

Then bend your elbows to bring the dumbbells to your chest before straightening your arms again.

Repeat 10 times and try to complete 3 sets.

Dumbbell Row

The great thing about this is that you can do it at home with a set of dumbbells. Not everyone has a barbell or T-bar at home, so this is a good one to keep your exercises going when you can’t make it to the gym.

Place your left knee on the bench and your left hand on the other end of the bench for support. Your chest should be parallel to the bench. Hold your dumbbell with your right hand beside your chest and then lower it down until your arm is straight. Bring it back up ensuring you don’t twist your back in the process.

You’re aiming for 8 – 10 reps with a total of 3 sets. Repeat with the other side.

Deadlift

Ideally, you want to do this with a barbell loaded to the maximum you can lift.

Place your feet slightly narrower than your shoulders and make sure the bar is against your shins; your feet will be under it. Your shoulders must be in line with the bar.

Now stand tall and take a deep breath. Your chest should go out, and you need to brace your stomach as though you’re about to be punched.

Lower yourself to the bar by pushing your hips back. Keep your shoulders down and arch your lower back.

Now you can grasp the bar and drive your body upwards as fast as you can. You should be pushing through your heels. Your lower back must stay arched, and your elbows locked into place. Keep lifting and squeeze your glutes to reach the top of the deadlift.

Reverse the steps and slowly lower it back to the floor.

Get Started Today

Try out the Meadows Row and the Old School Muscle program today. If you’re doing it right, you’ll ache tomorrow. We’d love to hear how you got on and the difference it’s making to your back, posture, and strength.

Share your results with the Fit Father Project and gain the support you need to keep exercising. You won’t just be improving your fitness and strength. You’ll be inspiring other men to do the same thing!

Don’t forget this is just a few of the exercises that can help you get a stronger back and fitter body. Check out the FF30X to see a host of other options that can help you lose weight and build muscle fast.

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

The real secret to losing weight is finding a diet and exercise plan that you can stick with. Of course, you also need to have some variety to keep it up. That’s where flutter kicks can help.

The more exercises you know, the easier you’ll find it to vary your fitness routine and keep yourself interested in exercising every day.  Use essential exercises to develop a good workout routine.

Believe it or not, flutter kicks are incredibly difficult!

Why Choose the Flutter Kick

The flutter kick involves lying on your back and kicking your legs up and down in a scissor-like movement. The aim is to work your lower abdominal muscles. They are also great for strengthening your hip flexors.

Of course, your middle and upper abs will also benefit as will your quads and glutes. These are a great exercise to help build your abs. But if you do them near the end of your exercise routine, you’ll also find they are good at increasing your endurance.

The great thing about flutter kicks is that you burn between 20 and 120 calories in one session. That may not sound a lot, but it’s as many as you’ll burn running for 15 minutes at a medium pace!

How To Do The Flutter Kick

Follow these step by step instructions, and you’ll have mastered the flutter kick in no time:

• Put on your workout gear, including a good pair of sports shoes.
• Lie down on your mat with your legs together and extended in front of you.
• Put your arms straight by your sides with the palms facing upwards.
• Focus on tightening your abs as you lift both feet off the ground and start moving your legs up and down like scissors.
• When the left is up, the right should be down but not touching the ground, and vice versa.
• Rest for 10 seconds between sets.

The key to really working your abs and burning those calories is to move your legs up and down as fast as possible. But, the movement must remain fluid, and you maintain focus on your abs for the entire process.

You should be aiming to complete between 15 and 20 reps as a set and completing 3 sets.

As an alternative, you can make this part of your HIIT training and do the flutter kicks for 30 – 60 seconds before taking a 30-second break and repeating.

You can also cross your legs as they go up and down to add extra variety to your workout.

Tips to Get Them Right

As always. technique is the most important part of any exercise. This will ensure you’re getting the right benefit from your exercise and not doing yourself any additional harm.

These tips should help:

• Focus on your abs to keep them contracted.
• Keep looking at the ceiling; your eyes should be roughly 70° to the floor.
• Keep your feet off the ground for the whole exercise.
• If you have lower back pain, put your hands under your hips for extra support.
• Breathe while exercising; it’s easy to forget!
• Your shoulders must stay on the ground.

Benefits Of Flutter Kicks

Flutter kicks should be part of an exercise program. It’s a good idea to add in the free 24-minute workout or the Old School Muscle program to help ensure you’re exercising all your muscles and really starting to burn the fat.

Cardio Burn

The rapid movement of your legs will increase your heart rate. Anything that dramatically increases your heart rate counts as a cardio burn.

When performing cardio, your blood vessels expand and allow more oxygen and nutrients to be delivered to your muscles. This helps you work out for longer, harder, and burn more fat.

Toning Lower Body

As mentioned, this exercise targets the lower part of your body. As a result, you’ll have stronger legs, which are better capable of handling other exercise routines. You’ll also get a much better looking lower half of your body.

Burns Fat

To burn fat, you need to be consuming less calories than your body needs to function. The average man needs 2,500 calories. You can work out your exact maintenance calories here. Regulating your food intake will help to lower your calorie count, but exercise will burn even more calories.

In short, the flutter kick will help you to burn more fat.

Builds Abs

Everyone would love to have perfect abs, perhaps even a 6 pack. Flutter kicks can help you to achieve theses abs.

Of course, you need to burn off all the fat over your abs before you can see the beauty of your new 6 pack. But flutter kicks are a great way to get there.

Better Posture

Because your back is flat on the ground and your legs are in the air, you’ll actually be improving your posture every time you do your flutter kicks.

Make sure you keep your back flat and your shoulders rolled back as you do the flutter kicks and you’ll correct any poor posture due to slouching.

Of course, if you don’t pay attention to the detail of this exercise, your flutter kicks won’t help to improve your posture.

Detail is everything!

Build Stronger Legs

You’re pumping your legs up and down in the air; it shouldn't be surprising that your legs will become stronger.

In fact, this is one of the exercises swimmers do to help improve their speed and endurance in the water.

Of course, you need to build your strength slowly. Every time you do your flutter kicks, you will be creating tiny tears in your muscles. Allowing them to rest will ensure they grow stronger and bigger.

When you’re ready, you can even strap weights to your legs to make it more challenging!

Improves Flexibility

Flutter kicks help your muscles both burn fat and relax. This should help you to become more flexible. You may not think this is something that is important to you, but you’ll appreciate the additional range of movement that occurs over time.

An important part of this is that lifting your legs a little actually stretches your lower back. This can help to reduce your back pain as you become more flexible and stronger.

Add Some Variety and Start Today

Variety is the spice of life. Flutter kicks are a great exercise to add near the end of a workout. They’ll build your abs, legs and help your endurance.

The great thing is that they can burn as many calories as running for 15 minutes, yet they’ll take you just a few minutes!

But, as mentioned, you need more than exercise to burn the fat, lose weight, and get the body shape you desire. Take a look at the free 24-minute workout today and even try out the Old School Muscle program. You’ll be surprised at how effective these combinations can be at helping you lose weight and feel great!

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on flutter kicks.