The best workouts to tone your abs, triceps and glutes
In this new video, Matte Babel explores how to exercise away the “trouble spots that become a little more troubling after the holidays”.
At the gym with personal trainer Joa Rivas, Babel takes inspiration from some seriously fit celebs, such as David Beckham (who has a great set of glutes) and Ryan Gosling (whose triceps are tops in Hollywood). As Rivas notes, Babel’s triceps could use a bit of work.
They try a number of different positions, but decide that while it’s great to work in the comfort of the indoors, their bootcamp shouldn’t be limited to inside the gym. They hop in Babel’s Fusion Hybrid to head to the Baldwin Steps just off of Spadina Road, leading up to Casa Loma.
Babel only knows of two types of muscle work-outs, the slow twitch and the fast twitch. But Rivas points out that there’s a way to combine the two to “improve performance and efficiency” much in the same way the Fusion Hybrid can “get the energy levels to a place where you can perform for longer.”
Leveraging the Fusion Hybrid’s built-in efficiency coach, Matte noticed the vibrant leaves growing on the LCD screen of the SmartGauge® with EcoGuide instrument cluster. The leaves monitor how efficient the driver is operating his/her vehicle. The less fuel and energy used the more lush the vines became – this visual feedback helped improve Mattes efficiency while driving short and long distances.
Now on to the workout…
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Upper Abs: Roll outs
Positioned behind an exercise ball, Rivas crosses her knees on the floor and lifts her feet upwards. With her elbows on the ball, she rolls forward then back, making sure to inhale while extending out, and exhaling while crunching inward.
Beginners should only extend about half way, though if you want to ramp the move up, you can advance by lengthening your arms a little bit more and going deeper towards the floor.
For best results: Do 20 reps x 4 sets, 3-4 times a week.
Lower Abs and Core: V Crunch
Rivas sits on the mat with her elbows behind her and legs outstretched before her. With her arms slightly bent at the elbows, she lifts her knees up and off the mat toward her. Keeping her elbows tight, she lowers her legs, extending them outward but making sure they don’t touch the floor. It’s a stomach crunch, but without your back or legs ever touching the mat (and your body moving into the shape of a V).
To push yourself further, Rivas recommends opening up your arms with your fingers at the sides of your head and your elbows away from face. Then, just crunch and extend like before.
For best results: Do 20 reps x 3-4 sets, 3-4 times a week.
Arms: Triceps Press
While lying on your side, your ankle, knee, hip and elbow should all be aligned. The arm closest to the floor should be folded close to your body while the free arm is used to press down into the floor. Making sure your free arm aligns close to your shoulder, press up and down.
After giving the moves a try, Bable notes that it takes a lot of energy to lift your body up and down.
For best results: Beginners should start with 5-10 reps while the more advanced can work up to 20 reps.
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Arms: Triceps Push Up
Rivas shows how it’s done: lie on your side and support yourself with your arm, making sure it’s aligned with your shoulder. Bring your free hand in, on the side to the mat, pressing down with your palm facing inward to your body. Bend your elbow and push.
To increase the intensity, try lifting a leg up while pressing up and down: it really tightens your core and targets those pesky love handles.
And though it makes Babel sore, he had to admit, it’s a great workout.
For best results: Work your way to 15 reps, 3 sets, twice a week.
Glutes: Lunges
Atop the stairs, Rivas and Babel work on lunges. To start, bend your knees at a ninety degree angle, making sure your knee is always directly above your ankle. Alternate legs.
For best results: Do 20 reps x 3-4 sets; 30 sec rest in-between sets.
Glutes: Single leg dead-lift
With your right leg on ground, keep your left leg straight and lift it back. Hold onto a pole or anything stable to keep your balance and lean your back leg. To work the muscles, make sure you keep pushing your back heel; push your energy through your heel and bring it up. Make sure your hips are rotating towards the floor and that you alternate your legs.
Once you’ve mastered that move, try it without holding onto something for extra stability. To maintain your balance, focus on a spot on the floor, than reach forward to the ground and extend your back leg out. Lift and repeat.
For best results: Do 10-15 Reps per leg x 3 sets.
