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Flutter Kicks | Flutter Kick Variations

How to Master Flutter Kicks (Plus 3 Variations to Switch Up Your Core Workouts)
More than just an ab move, flutter kicks strengthen the glutes, hip flexors, and quads.
May 8, 2021
It only takes a few seconds of flutter kicks to set your abs especially the hard-to-target lower abdominal wall on fire. But the benefits of flutter kicks go beyond the core, explains Kara Miklaus, trainer and owner of WORK in Irvine, California. “Flutter kicks also work your glutes, hip flexors, and quads,” she says. “Working all these muscles is an integral part of any cross-training plan for runners to help strengthen all the muscles needed for a powerful stride.” ....

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Pikes | Pike Exercises

How to do it: Repeat each move for the recommended number of reps. If you’re doing the pike exercises as a circuit, repeat twice through.
You’ll need an exercise ball, a suspension trainer, sliders (or a towel), and a bench. Each exercise is demonstrated by WORK Training Studio employee Cassie Nitz so you can learn proper form.
Suspension Trainer Pike
Kneeling on the ground, facing away from the anchor point, straps at mid-calf, place both feet into the foot cradles. With arms extended straight and hands under shoulders, lift knees off the ground into an elevated high plank position. Keeping core tight, keep legs straight as you lift hips up towards the sky. Slowly lower back to plank position. ....

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Mix Up Your Core Workouts With These 5 Pike Variations

Mix Up Your Core Workouts With These 5 Pike Variations
Jordan Smith
Replay Video
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Strengthening your core will help you become fatigue-resistant on a run. These pike variations move up the difficulty of a typical abdominal move and work your entire core plus your quads and shoulders important for stabilizing your posture and staying injury-free.
Kara Miklaus, NASM-certified trainer at WORK Training Studio in Irvine, California created this series of pike exercises that can be done as a circuit. Alternatively, you can add one of the pike variations into your regular core workout.
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Core Sliders
How to do it: Repeat each move for the recommended number of reps. If you’re doing the pike exercises as a circuit, repeat twice through. You’ll need an exercise ball, a suspension trainer, sliders (or a towel), and a bench. Each exercise is demonstrated by WORK Training Studio employee Cassie Nitz so you can learn pr ....

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Start Your Year Strong With These 7 At-Home Workouts

Make 2021 Your Strongest Year Yet With These 7 At-Home Workouts
Bicycling
1/1/2021
Jordan Smith
© Lakota Gambill
Start 2021 off right with these incredible at-home workouts and exercises. These ab exercises will help you build a strong, stable core.
Workout trends from apps like MyFitnessPal and Strava showed that strength training topped the charts for popularity this year. MyFitnessPal users logged 151 percent more HIIT workouts in 2020 than they did in 2019. And our readers loved our strength-training workouts as well, especially those they could do at home.
You know it’s important to build core, arm, and leg strength for more power on the bike. Whether you’re working out in the gym or at home, we had you covered in 2020. Some of these circuits will have you working up a sweat and building muscle in less than 15 minutes. ....

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