The next time you are at the gym without a lot of time try this total abdominal exercise:

Set-up
Lay on your back on top of a foam roller.  The length of the roller along your spine.  Reach your right arm overhead and left arm out to the side.  Both legs should be extended with feet resting on the floor about 3.5 feet apart.  

The Exercise
Simultaneously reach your right hand and left leg up towards the ceiling crunching the upper body up as you try and touch your ankle. Then lower all the way back down to start position.  Make sure not to use your left hand to crunch up.  This ensures the focus of the exercise stays in the abs.  Repeat the same movement on the same side for 20 reps and then repeat on the other side.

The Benefit
This is a great core exercise.  It uses your obliques, quadratus lumborum, rectus abdominus, hip flexors and deep neck flexors.  Not only does it flatten the abs and strengthen your back but it also works on your stability since you have to balance on the foam roller.

Added Touch
After you finish both sides, open your arms out wide (palms facing up) and feel your chest open and your back release.  This is a great resting position for those that spend most of their days sitting in front of a computer.

by Jessica

Myth #1: To get a flat stomach I'm going to do 100 crunches everyday

Unfortunately, when it comes to toning up and losing fat there is no such thing as spot reduction. There are 3,500 calories in 1 pound of fat. To lose fat, you need to be in a negative calorie balance. Instead of doing 100 reps of isolated movements you are better off doing cardio to create a calorie deficit for the day. You can lose fat and gain tone by adhering to a fitness regimen that includes regular cardio workouts, strength training, stretching, and a balanced diet.

When it comes to core-strength and conditioning, working out abs alone is over-rated. The ‘core’ is made up of a number of different muscles in your torso, including your abdominals. These muscles stabilize the spine, pelvis, and shoulder girdle and allow you to stand erect and move on two feet. To be effective, core workouts need to incorporate all of these muscles. A solid core gives you a great base of support, allows for more powerful movement in your extremities, distributes loads/stress effectively and protects the low back from load/stress injury.

So how is this applied at Vera? First, Kinesis. The multi-joint movements performed on kinesis recruit core muscles and target them in all three planes. Second, the trainers at Vera create a cardio plan that keeps you in an aerobic zone (aerobic= fat burning) to help you reach a calorie deficit and finally, the online nutrition tool is a great guide for making nutritious food choices. Your eating habits will make or break your fitness goals. Take a look at your account and make sure you are consuming within your caloric limits.Talk to your trainer for help in setting up your fitness plan.