Lower Ab Workouts

Today we are going to concentrate on lower ab workouts as part of our core strengthening exercises.  Below is a visual aid that shows the targeted muscles and lists off the exercises we will do to build muscle.  Lower Ab muscles are one of the harder sets to work on.  This is probably the last muscle group that you will see noticeable good definition.  Whilst not all exercises below are to directly target the lower Abs, you should still perform them to keep a balanced core.

I am going to show some relevant videos to give you more of a view on how you can complete these lower Ab workouts successfully.  Do them wrong and all you will gain is lower back pain.

Lower Ab Workouts – Video series

lower ab workouts

Knees Up Crunch  

  • First lie on your back, knees bent and your hands behind your ears.
  • Lift your feet a few inches off the floor and hold them there.
  • Crunch forward then lower your torso back to the floor, keep your feet off the floor throughout the movement.


  • Lie on your back, reach your hands behind your head.
  • Bring your legs up to tabletop position, one at a time.
  • Squeeze inner thighs together.
  • On the exhale, rotate your ribcage to the left.
  • Bend left knee and  bring it toward your right arm.
  • Switch, bringing your right knee as close as you can to your left arm.

  • Lie on your back on the floor.
  • Bend your knees and keep feet flat on the floor.
  • Cross your arms in front of your chest.
  • Lift your shoulders towards the ceiling using your abdominal muscles.  Make sure you keep looking straight up at the ceiling
  • Pause at the peak
  • Ease back down slowly as you inhale.
Legs Lower

  • Lie on your back on the floor.
  • Stretch arms out fully.  Palms flat on the floor.
  • Lift straight legs up to the vertical.  Keep them together
  • Lower legs back to the floor.  Remembering to keep them together
Heel Touch

  • Lay down on on the floor with your knees bent,feet flat and slightly wider than shoulder width apart.
  • Extend your arms towards your feet with palms facing inwards.
  • While exhaling, crunch your abs and try to catch your right ankle with the right extended arm, pause for one second.
  • Move back to start position and inhale as you go.
  • Repeat on alternating side.

This exercise plan is part of our core exercise workout set.  Lower Ab Workouts form a key part of this.  Core strength is a fundamental part of strength conditioning for all triathletes and one that you should definitely work on.  It will help in all three stages of the race.  Core strength really helps on the bike as you will spend a fair bit on time locked in the aero position.

Let us know if there is anything you feel we should add to this.  There are a million exercises you can incorporate in your lower ab workouts but we feel these are the main ones to concentrate on.  As always you perform these exercises at your own risk so be sure to work within your own boundaries and seek medical advise if you feel you have overdone it.



Amazing Ab Workout

is available now on the App Store.  Go grab yours today.

amazing ab workout

Here is a handy wiki on Ab exercise if you want to find more science behind it



Felt IA

Training for a Triathlon

When I first started out on my Triathlon journey I had no idea what to expect, what I needed or how much effort would be required for training for a triathlon racing or to even finish a race. Fitness would not be one of my strongest points. To be honest it all came about after a bet over a few beers. Once the first race was over the planning started pretty much straight away for the next race.

First things first – Set a distance and stick to it.

There are really three triathlon race distances you need to consider. Each comes with its own challenges and highs and lows.  The type of race you go for will really dictate the type of things you focus on while training for a triathlon.  Here is a brief overview of each of the triathlon distances you need to consider.

Sprint Distance Triathlon

  • 750m Swim
  • 20k Bike ride
  • 5k Run

The sprint race while the shortest distance is by no means the easiest. I have completed in several of these and it is non-stop full on racing from start to finish. I had no idea what I was doing on my first triathlon so just followed others and hoped they knew what they were doing – that’s part of the fun… learning on the job

Olympic Distance Triathlon

  • 1500m Swim
  • 40k Bike ride
  • 10k Run

Next up is the Olympic distance triathlon. Think of it as a sprint and then double it. Both in distance and demand on the body. Because this is still considered a short-ish race the pace is full on as well.

IronMan Distance Triathlon

  • 3900m Swim
  • 180k Bike ride
  • 42k Run

This really is the mother of all races and one that requires as much mental fitness as is does physical fitness to compete and complete. Lots of people will say this is a very lonely experience while you are out on the course and you have to stay very focused or else your brain starts to play tricks on you – ending in the dreaded DNF (did not finish). Its on my to-do list but I’m at least a year out yet. The IronMan distance triathlon is like nothing you will have ever experienced before so do your research and give yourself plenty of time.  It is a huge commitment so make sure you have support from friend and family before you commit.  I plan to compete at sprint distance for another season yet to make sure all my body parts are still up to the job.

As I pointed out earlier once I had completed the first race I got straight into planning the next one. Hooked straight away to be honest and this is a very common experience for most budding triathletes. At this point I thought I was an Olympic athlete and started looking around at the rest of the gear the other triathletes were using. Yep I definitely need a full aero bike, the best wetsuit and all the top of the range gear if I want to complete and ‘look the part’ next time out. Hold on there a second – no panic just yet. There are some essentials that you do need for racing and the following section will cover off on this in more detail.

When you train for triathlon racing you need to start off slow and gradually work your way up.  Don’t focus too much on the required distances at the outset.  I will always train longer and further prior to race day now but in the beginning it was just small sessions to build up fitness and core strength.  The distance and stamina to go further comes with time.

My gear at my first triathlon all fitted into a plastic bag. Except for the helmet and bike… The wetsuit I bought online looked cool but was completely unsuitable for racing. Handy for scuba diving though, and it was a bit short so I had difficulty standing up straight but still it looked cool. Everybody else were togged out in their slick black racing suits while I my suit had sort of a neon blue glow off it. Could have seen me from space but I floated down the first leg of the course like a cork so I wasn’t complaining.

Anyway back to the triathlon gear list.

Training for a Triathlon – Triathlon Swim Gear

You really only need two specialist items for this part of the race. A decent wetsuit or swimsuit. I tend to swim in cold water so a wetsuit is the only option for me. You also need a good set of goggles. I started out with the mask type of goggles as the smaller more professional ones tended to suck my eyeballs out of my head whey I pressed them on to get good suction.  This was down to bad fitting at the time.  I use Sable Water Optics now and am very happy with them

A good wetsuit is very important when it comes to triathlon swimming.For starters it will help to keep you warm when you are swimming in cold water. Training for a Triathlon
A decent set of goggles is also essential if you want to be able to see where you are going.  Make sure you have them adjusted correctly or they will get kicked off your head during the race. Training for a Triathlon

Stay tuned for the next update to this section where we will be covering off the Bike element of the race.

What is a triathlon

what is a triathlonSo what is a triathlon…  The first modern day triathlon took place in Mission Bay in 1974 and was setup by the San Diego Track and Field Club.  It was created as an alternative to athletic track training.  Today Triathlon is one of the fastest growing sports in the world and it’s a sport that caters for all age groups, varied fitness levels, and from beginner try-a-tri right up to the Ironman championships.


The triathlon consists of set distances of swimming, biking, and running – one after the other.  You are timed from the second you jump into the water and set off.  Even the time it takes for you to change gear or get off your bike and start the run (transition) is included.  By design the triathlon tests your ability in multiple disciplines – swim, bike, run.

It is much more than just a simple race – what is a triathlonits a mental as well as physical endurance race.

Triathlon racing also requires you to not overdo it on any once part of the race.  There is no point in breaking a record on the bike if you have burned out your legs and can’t run after you transition.  A lot of people will use heart rate monitors and watches to keep an eye on themselves during the race.  Both for checking their times but also to make sure they are working within their limits

Most people who get into triathlon will have completed in some sort of sporting event on one of the disciplines in the past.  You may have been a good swimmer in the past, good on the bike or maybe run some short to medium races.

One thing that appeals to so many people about Triathlon races are because most of the time you are split up into age groups.  This means you can race or even complete with all of your friends which is great fun and makes it very interesting.

The primary distances for triathlon are outlined in the chart below.  There are many variations of Triathlon but we will be focusing on just the primary one man distances.


Type Name Distance
Sprint Swim –  750m Ride – 20km Run –  5km
Standard, Olympic or Classic Swim –  1500mRide – 40km Run –  10km
Half Iron Distance Swim – between 2500 and 3800m Ride – between 80km and 120km Run – between 20km and 30km
Iron Distance Swim – 3800m Ride – 180km Run – 42km

As highlighted earlier, each competitor has to go through a timed transition from swim to bike(T1), and then from bike to run(T2). You will set up all your gear at the transition area before you start your race.  Bikes will have to be racked at your designated area and you are allowed to keep a limited amount of race kit here as well.  Most people will lay out a small mat on the ground and put their runners etc onto this.  No bags etc are to be left in this area.  Doing so can incur a penalty or even disqualification from the race.  One point to make here is to relax and enjoy the atmosphere at the transition area pre-race.  You will see and talk to all levels of athletes from novice right up to expert so listen and learn from others while you are there.

One thing I will say is that Triathlon racing is very addictive.  Once you cross the line on your first sprint race you are hooked.  You will have already trained hard for the sprint race beforehand so should be feeling the huge benefits of your fitness levels improving anyway.  If you are considering a triathlon then I strongly advise you to go for it.  The feeling of crossing the finish line after the first race is amazing.  If you have completed in the past then keep it up and get out training for your next race.

I’ll leave you with a short inspirational video to give you a taste of Triathlon.  Enjoy!

best triathlon gear

Amazing HIIT Workout

Here is an amazing HIIT workout series ranging from easy right up to intense.  A major part of you fitness needs to concentrate on your core and these exercises are guaranteed to get the job done.  With this series you can start off easy and build yourself up to the intense series over time.

High Intensity Interval Training – Easy

amazing hiit workout 

High Intensity Interval Training – Medium

amazing hiit workout

High Intensity Interval Training – Intense

amazing hiit workout



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Knee Pain From Running

Knee Pain From Running

Great examples of how to combat knee pain from running. Details on some of the causes, and a selection of exercises and video links that will show you can overcome this pain and get back out running today.

knee pain from running

The most common injury that runners develop is patellofemoral pain syndrome.  This knee pain from running, also known as runner’s knee or anterior knee pain, accounts for about 1 in 5 of all injuries to runners. The primary symptom is pain under the kneecap that begins as a mild pain but ends up becoming more intense as running goes on. If you keep training on this knee, the sensation becomes even more intense.

There are quite a few theories about the type of damage that creates this pain. The reason for these different ideas is that, in contrast with other maladies like meniscus damage, patellofemoral pain syndrome has no structural anomaly that shows up on an X-ray, arthroscope or MRI. This has recently led orthopedists to look at patellofemoral pain syndrome as a condition in which the pain itself is the main part of the injury.


Many different types of minor tissue decay, like swelling in the synovium (that pouch that holds lubricating fluid for the knee), can cause knee pain after running. However, because these breakdowns are not always easy to identify, it is not necessary to target them. Instead, it is important to focus on the pain.


The first step for this is to avoid any activity that makes your knee hurt, including running. However, if you can run without pain, then you should run. Using this strategy will help the damaged tissue rebuild homeostasis, which is the state of breaking down and regenerating. This will also ensure that your knee remains well adapted for running.


Many people who have patellofemoral pain syndrome can get some running in without pain. Some find that they can run for a particular amount of time, like half an hour, without pain, but then the pain starts later. If this is the case for you, just run until you sense your limit coming. As you improve, your limit should increase, as should your running frequency. After you have done this for several weeks, try to run the day after your last run to see if that limit is still in place. Keep building your running until you approach your levels before the injury. When you have soreness, give the whole area a day off. When you do have pain, treat the underlying inflammation. If you take ibuprofen and ice your knee three times a day, 10 minutes each time, this can help the swelling go away sooner.


Prevent knee pain while running

Another factor to look at is your choice of Running Shoes. However, muscle weakness and biomechanical issues might also be contributing to the problem. If your hip external rotators or abductors are weak, knee pain often results as well. When your hip stabilizers are not strong, your thighs rotate inward as your foot hits the ground. This compensates with other muscles in your body to help stabilize your pelvis. However, the muscles cannot take up all that slack, meaning that the pelvis will eventually tilt downward on the side that does not have any support for the leg. The thigh tilts downward with it, much like a tower collapses, while the lower leg stays upright, catching the knee in the middle. This holding effect, as well as twisting of the thigh as it absorbs impacts, leads to eventual damage inside the joint and can cause severe knee pain after running

Muscles of the Gluteal Region

If your knees knock together, teach yourself to actively use the muscles on the exterior of your hips as you run, so that your pelvis will remain level and your thighs will remain in their natural positioning. Exercising to strengthen these muscles is quite important.

  Another important risk factor for patellofemoral pain syndrome is over striding or heel striking. Research is still necessary to prove that there is a link between the two, but studies have discovered that runners with extreme amounts of impact shock on their joints are more likely to end up with patellofemoral pain syndrome. Because heel strikers bring more impact shock than runners who strike with the midfoot, it’s important to train yourself to shorten your stride and land that food flat beneath the hips instead of landing with the heel first, out ahead of the body. If cutting down on impact shock effectively reduces your risk of patellofemoral pain syndrome, then if you change to running shoes that cut down on impact shock, you may also end up helping your knees. The problem with this switch is that the connection between impact shock and shoe cushioning has not been clearly established.

Some research has found that softer cushioning in running shoes actually gives you more impact forces, because you unconsciously adjust your stride to account for the cushioning. Some have suggested, though, that it is a lack of proper measurement techniques that has led to inconsistent results. Because you can’t go through a comprehensive impact test when you are out shopping for the right running shoes, it is not always easy to know how to select the right shoe, with the correct amount of cushioning to minimize your risk of patellofemoral pain syndrome?


Research shows that comfort is one of the most reliable metrics for this. Subjective tests of comfort combined with experiences from the road are even more effective. To start, purchase and use the most comfortable footwear you can find out there. If you run without injury, buy another pair, or the successor shoe as far as your manufacturer goes. If you have an injury while wearing that shoe, try a different model with less or more cushioning that also provides comfort. Keep on testing with different models until you find the very best for your foot. While no shoe will prevent all injuries, finding the best shoe for your foot helps you out considerably.


Overall, patellofemoral pain syndrome is actually fairly minor as far as conditions go. Really, it is just a tissue failure within the knee, in which recovery from runs simply does not take place. The bad news about patellofemoral pain syndrome is that it can feel as paralyzing and last just as long as more serious conditions. Putting these tips to work for you will help you get back out there training a lot more quickly.

A couple of exercises you can work on for strengthening other leg muscles, that can help with this pain are detailed in videos below.  Please consult a Physical Therapist before you work on any of these and do not take the content above as medical advise.  It is purely a description of one of the pains runners get in their knees.

VOM Strengthening Gluteus Medius exercise


Why not check out one of our other really popular posts.  This one targets your abdominals.  Core strength is key to any good fitness plan and the following shows you how to build up killer Abs.  Click the picture below to take a look.

knee pain after running



amazing ab workout

Amazing Ab Workout – Best Triathlon Gear

Have you ever asked yourself – How can I get amazing abs without any gym equipment? Well, here you go.  This ab workout you can do from home should help you out.  Build killer abs by following this set of pictorials.

The 2 Week DietBut first a quick story…

I was always healthy and only ate 3 meals a day but kept gaining fat. No amount of working out could give me Abs I could be proud of.

I was shocked when I found out that our bodies can only be in one of two states.

Either we’re burning fat… or we’re gaining it. There’s no in-between.

Click the image or link and watch the FREE video. You will be very surprised at the results.

Get started here!

Ab Workout Beginner series

Here are the muscles you will target as part of this set 

amazing ab workout

Intermediate series

Here are the muscles you will target as part of this set 

amazing ab workout

Expert series

Here are the muscles you will target as part of this set 

amazing ab workout


Amazing Ab Workout

is available now on the App Store.  Go grab yours today.

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Working on your abs can be a bit of a chore but if you stick to this set of ab exercises you will see results in no time at all.  Abs are probably one of the last muscle groups that show up so you really need to work hard to build up the definition in your abdominal area.  This is the best way to build amazing abs from home.  No expensive equipment required – just follow along and keep at it.

The best ab workout is the one you can complete without harm or injury.  This series is broken out into beginner, intermediate and advanced ab workouts, so you can go along at your own pace.

You will also need to look at your diet for ab definition.  Doing all these exercises is great and will help you build up core abdominal strength, but if you don’t watch what you eat you will never see the results as your killer abs will be hidden behind a layer of ‘padding’.

Stick to healthy fat-free foods as part of a balanced diet and things will improve dramatically – apart from the fact that your overall health will improve as part of this fitness program.

You will also be advised to mix in some cardio as part of this exercise plan.  Building up your fitness levels overall will really help you and by making small lifestyle changes you will get fitter and healthier.  There are benefits to this that far outweigh a set of defined abs but that’s for another post at a later date.

Hope you enjoy the workouts and remember to take it easy.  These images are for guidance only and if you feel any pain or discomfort then stop immediately and seek the advice of a professional before you continue.

Best of luck with your new killer abs.

Why not check out the Ab workout range on Amazon.  Great deals at the moment.  CLICK HERE for more info…

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