TheLoneRider
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Fitness

Abs-Core Workout with Jeffrey Feb 5, 2018

Abs-Core Workout with Jeffrey

Duration: 90 minutes
Location: Lyn's Backpackers Inn, Loboc (municipality), Bohol (province), Philippines

ABS Showdown
Abs are hard to develop. It takes more than just mega-crunches but also strict diet and cardio workout. The good thing about having developed one is that even if you lose it, it's easier to regain it. My abs obsession dates back to 2002 when I had an abs-showdown with an office colleague. It was the start of many abs-showdown event for this site. Here in Loboc, I get to indulge in an abs workout every once in a while. This time, I have an abs-buddy to do it with - Jeffrey.

Core
After doing the high-intensity interval cardio workout with Jeffrey, we decided to strengthen our core - abdominals, obliques and the lower back muscles: 360° of fortification. Of course, this was followed by pranayama and meditation for vault-solid reinforcement.

Breathing
I treat any workout as yoga with elements of controlled breathing (pranayama) - long thin breaths, slow, deep and steady breathing, emptying the lungs on the outbreak and fully inflating the lungs on the inbreath and honoring the pause (kumbhaka).

Mindfulness
It's not enough that the physical workout is done with the breath. The mind has to be there will clear intention, observing body sensation without reacting to it.

Point of Failure
The exercises are held until point of failure. So this is not about using a timer or a number of counts. You will always have strong days and weak days - your point of failure will change accordingly. By pushing yourself to that point without any mental reaction (just observing that increasingly difficult pose with a calm mind), you don't only become strong, you also become non-reactive in your daily life. No typhoon or earthquake can rattle you from your placid composure. You make sound and intelligent decisions when others are already panicking.

The Workout

  1. sustained high plank - holding the upper push-up position until reaching the point of failure. Shoulders right above the wrists, toes tucked-in. Great for abs.



  2. sustained chest and thigh raise - lie flat on the mat face down, arms extending forward. Inhale lift the arms, shoulders and chest, thighs and legs lifted up, with only the belly pressing itself against the ground. Breathe and sustain this pose until point of failure. Great for the lower back.



  3. sustained side plank - the body is sideways - one arm is fully stretched with palms against the ground, shoulders right above the wrist. The other hand is raised up towards the sky. Breathe and hold it until point of failure. Do the other side. Great for the obliques.



  4. crunches - lying flat on your back with knees bent and pointed up, exhale and lift the chest and shoulders and have the arms reach beyond one knee, hold it there for a few counts, then inhale as the body lowers down to the ground. Repeat on the other knee. Keep doing this until point of failure. Great for upper abs near the solar plexus.



  5. weighted side bends - hold the dumbell with the right hand while standing. Lower down to the right on the exhale while pushing the left foot against the ground and flairing the hips to the left. Reach down to your safety edge and hold it there for a few counts. Inhale and come back up while pushing against the right foot. Do the other side. Repeat until point of failure. Great for the obliques. Note: use only light weights (eg - 10 lbs for me). A heavy weight ruins symmetry and from my experience, is injurious.



  6. neck-loaded dead lift - with dumbells behind the neck while standing up, exhale and lower the body with a flat back into a half forward bend making it parallel to the ground. It helps if the hips are pulled back as the body goes down. Hold it there for a few counts while breathing, and on the next inhale, come up slowly.


  7. pranayama - alternate nose breathing (Anuloma Viloma), abdominal outbreath push (Kapalabhati) and stomach suction.

    stomach suction
    stomach suction breath-hold


  8. meditation - seated, observing the natural breath without changing anything or reacting to it (Anapana).

Ending Thoughts
The abs are a load-bearing structure of the body. Nearly every action we do begins with the abs or passes through the abs. If the abs are weak, the load is passed on to the back - but our backs are not designed for such loads and it won't take long for back pains to develop. People with weak core often suffer from back problems. Of course it also helps to strengthen the back - thus the 360° routine, and not just abs. Vanity-wise, good abs make for a good selfie!

--- TheLoneRider



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Reader Comments:

Karen HuerteKaren Huerte
(Feb 5, 2018) w🙂w can i join? Keep it up Jeffrey!

Next stop: Calisthenics with Jeffrey

Google Map Loboc, Bohol, Philippines

tourist attractions in Bohol tourist attractions hotels in Bohol hotel
  • 
Fox & The Firefly Cottages Fox & The Firefly Cottages - SUP paddle boarding, luxury riverside native cottages, mountain bike tours, SUP yoga
    Brgy. Valladolid, Loboc, Bohol
restaurant in Loboc restaurant
  • 
Villagio's Pizza Villagio's Pizza - wood burning oven, hand-tossed pizza
    Loboc Town Plaza, Loboc, Bohol

Bohol FYI / Tips

Tagbilaran Port to Panglao

You can charter any tricycle from the port all the way to Panglao (~P300), but if you want to do it on the cheap,
  1. don't take the tricycles lined-up inside the port. Walk past the port gate and immediately outside, you'll see many tricycles. Take one to the bus terminal in Dao (~P15)
  2. in Dao, take the jeep that plies the Panglao route (~P20)

Tagbilaran (Bohol) to Cebu City by boat

** schedules and rates keep changing, call for latest schedule
  1. Weesam Express - departs 6:15 AM, 11:30 AM, 4:00 PM
    one way: Economy (aircon) P500.00, Economy (non-aircon) P400.00, First Class P600.00
    round trip promo (at least 2 days advance booking): Economy (aircon) P600, Economy(non-aircon) P500, First Class P1200
    round trip promo (1 day or on the day booking): Economy (aircon) P800, Economy (non-aircon) P700, First Class P1200
  2. Ocean Jet - departs 6-7:05-8:20-9:20-11:40AM, 1-2-3:30-4:20-5:30-6:30PM, 2 hours, arrives Pier 1 in Cebu
    Open Air / Tourist Class P800, Business Class P1000
    +63(32)255 7560 / +63 (32) 255 0115 / 0917 638 0000
  3. SuperCat (2GO) - departs 5:50-11AM, 3:45-5:25-8:15PM, arrives Pier 1 in Cebu
    P 500.00
    +63 32 233 7000

Things to do, Places to go in Bohol

  1. Chocolate Hills - this is a clustering of more than 1200 hills within a 50km2 area. They range in height from 30-50 meters. What's unusual is their near-perfect conical shape resembling an individual chocolate chip. No one knows how they were formed. Entrance is P50/pax.
  2. Tarsier Conservation Area - located Upper Bonbon, Loboc. The tarsiers are no longer being played at by tourists as circus props, but instead, visitors now view them in cordoned-off areas in their natural 6ha habitat. As they are territorial and nocturnal, they are predictable on where they can be viewed. P50/pax.
  3. Alona Beach (Panglao) - Alona Beach is the tourist hub of Bohol. It has 1.5 kms of white sand beach lined-up by bars, hotels and restos. Alona is also the jump-off point for Balicasag Island, a world class dive destination.
  4. Danao Adventure Park - located in Barangay Magtangtang, 72 kms (2 hours ride) from Tagbilaran. Adventure activities include river trekking, tyrolean traverse, rappelling, bouldering, rock climbing and ziplining.

Bohol

    Anda
  1. Exploring Combento Cave Pool June 29, 2017
  2. Visiting Cabagnow Cave Pool of Anda Jun 28, 2017
  3. Exploring Anda, Bohol June 25-30, 2017

  4. Candijay
  5. Roadtrip from Candijay to Ubay July 1, 2017
  6. Firefly Tour in Candijay, Bohol June 30, 2017
  7. Freediving Canawa Cold Spring of Candijay, Bohol June 30, 2017
  8. Splashing at Can-umantad Falls, Candijay, Bohol June 30, 2017

  9. Carlos P. Garcia Island
  10. Exploring Carlos P. Garcia (CPG) Island by Bike Dec 1, 2017

  11. Corella
  12. Cycling to the Tarsiers of Corella Oct 26, 2017

  13. Dauis
  14. Cliff Dive at Molave Cove Feb 11, 2018
  15. Freediving at Molave Point, Dauis Nov 6, 2017
  16. The Return to Hinagdanan Cave Nov 5, 2017
  17. Exploring Hinagdanan Cave Oct 24, 2017

  18. Loay
  19. The Ride to Morning Hill Oct 22, 2017
  20. The Ride to the Old Spanish Tower Oct 21, 2017

  21. Loboc
  22. 24+ Days at Lyn's Backpackers Inn Jan 23 - Feb 16, 2018
  23. All Day Fun with the Loboc Crew Feb 11, 2018
  24. 20-Minute Rope Skipping w/ Pranayama and Meditation Feb 9, 2018
  25. Calisthenics with Jeffrey Feb 7, 2018
  26. Abs-Core Workout with Jeffrey Feb 5, 2018
  27. High Intensity Cardio Workout Feb 2, 2018
  28. Ride to the Landslide with Jeffrey Jan 31, 2018
  29. Farm Tour with Mr. Raymond Cal Jan 29, 2018
  30. Cacao Drum Roasting Jan 27, 2018
  31. Making Sikwate: from cacao fruit to a hot dark chocolate drink Jan 25, 2018
  32. 5 Weeks at the Fox and Firefly Cottages Dec 13, 2017 - Jan 23, 2018
  33. In-House Yoga Teacher at the Fox and Firefly Cottages Jan 22, 2018
  34. Mountain Bike Rides from Tagbilaran to Loboc Jan 18, 2018
  35. Firefly Tour on a Stand-Up Paddle (SUP) Dec 19, 2017
  36. Playing Mountain Bike Tour Optimizer Dec 18, 2017
  37. Back to Loboc Dec 13, 2017
  38. 37 Days in Loboc - Thank You and Goodbye Oct 8-Nov 14, 2017
  39. Exploring Busay Falls, Loktob Spring and Jimili-an Spring...on Foot Nov 11, 2017
  40. Stand-Up Paddle Yoga with Joan Christine Nov 3, 2017
  41. Loboc River Cruise on a Stand-Up Paddle Oct 29, 2017
  42. Exploring Guimba and Sog-ong Caves of Loboc Oct 22, 2017
  43. Ziplining and Cable Car Ride at Eco-Tourism Adventure Park Oct 22, 2017
  44. Savouring Villagio Pizza Oct 19, 2017
  45. Wet and Wild Bonbon-Alegria Downhill Ride Oct 18, 2017
  46. River Cruise on Loboc River Oct 17, 2017
  47. Back Road Ride from Loboc to Loay Oct 17, 2017
  48. Leisurely Ride to Loktob Spring Oct 14, 2017
  49. Sweet Ride to Busay Falls Oct 13, 2017
  50. Bike Climb to the Virgen de Guadalupe Oct 12, 2017
  51. The Ride to Cruz Daku (Big Cross) Oct 11, 2017
  52. Exploring Loboc, Bohol Oct 8, 2017

  53. Panglao
  54. Coastal Cleanup with Plastic Free Bohol Sept 16, 2017
  55. Exploring Panglao June 12-18, 2017
  56. Yoga with Ging and Rai at Oasis Resort June 18, 2017
  57. Freediving with Ben Meerhaeghe at SeaQuest Dive Center June 16, 2017
  58. Scuba Diving Balicasag Island with SeaQuest Dive Center June 15, 2017
  59. Bohol Revisited June 12, 2017
  60. Exploring Bohol Nov 28-30, 2015

  61. San Miguel
  62. Visiting Bayongan Lake Nov 22, 2017

  63. Sevilla
  64. Killer MTB Ride from Sevilla Oct 30, 2017

  65. Sikatuna
  66. Solo Ride to the Sikatuna Tree Park Nov 2, 2017

  67. Tagbilaran
  68. 30 days in Tagbilaran, Thank You! Oct 8, 2017
  69. Breakfast Talk with Tagbilaran's Finest Oct 8, 2017
  70. Exploring the Cafe Scene of Tagbilaran Oct 7, 2017
  71. Yoga for 60+ Students at the University of Bohol Oct 4, 2017
  72. Chocolate Overload at Dalareich Chocolate House October 2, 2017
  73. Talk on Philosophy and Spirituality to 12-Graders at the University of Bohol Sep 27, 2017
  74. Celebrating the International Day of Peace Sep 23, 2017
  75. Judging a Student Debate at the University of Bohol Sept 15, 2017
  76. Fitness Workout with Chie at Bohol Tropics Resort Sept 13, 2017
  77. Modified Ashtanga Primary Series by Jing Yoga, Tagbilaran Sept 12, 2017
  78. Tagbilaran Revisited Sep 7-12, 2017
  79. Hello Tagbilaran! June 19-25, 2017

  80. Ubay
  81. Goodbye and Thank You, Ubay Nov 14-Dec 13, 2017
  82. Visiting the Ubay Stock Farm Dec 8, 2017
  83. Exploring Cambugsay Healing Hills with Lars Jensen Nov 22, 2017
  84. Visiting Ubay Green Park Nov 18, 2017
  85. The Ride to Sinandigan Boardwalk and the Yamashita Treasure Hunt Nov 18, 2017
  86. Ubay in a Nutshell Nov 17, 2017
  87. In Search of the Next Destination Nov 14, 2017
  88. 2 Days in Ubay July 1-3, 2017
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