Quick Ab Workout and Healthy Apple Crisp

Healthy Apple Crisp

Summer is right around the corner, which makes this the perfect time to work on that beach body! Working out abs has always been fun to me and I like to switch up my ab workouts every few weeks to keep things interesting. I strive to hit my abs at least three times a week, focusing on my upper and lower abdominal muscles, as well as obliques. When incorporating abs into a workout with a different muscle group, I find it easier to split up these exercises. For example, I’ll do Russian twists as a warm up, crunches with the medicine ball in between sets, and knee to chest tucks as my cool down. Here are some of my favorite ab workout routines:

Russian Twist- Obliques

Place a yoga mat or towel on the floor and get into a sit-up position with your knees bent and heels on the floor. Lean back until you feel your abs tighten. Holding a medicine ball or weight in front of you, twist your torso to the left and tap the ball/weight on the floor to the left of your hips. Next, twist your torso all the way to the right and tap the ball on the floor to your right. Repeat this for 3 sets of 20, making sure to tap the ball/weight to the floor each time.

Crunches with Medicine Ball: Upper Abdominals

Place a yoga mat or towel on the floor and lay flat on your back. Take a medicine ball or weight in your hands and lift your top half slightly off the floor. You’ll want to come up enough so your shoulder blades are off the floor. Contract your upper abs when lifting up, hold for 2 seconds, and come back down to the original position. Repeat this for 3 sets of 20.

Knee to Chest Tucks- Lower Abdominals

Place a yoga mat or towel on the floor and sit up at a 45 degree angle. To keep yourself steady, place both hands on the floor and bring your knees straight into your chest. Next, release your knees into the original position. Repeat this for 3 sets of 20.

I love these ab workouts because they can be done in the gym or the comfort of your own home. If you do not have a medicine ball, using a weight as a replacement will work just as well.

After I’m doing with my workouts, I always re-fuel my muscles with a protein shake and light snack. A new recipe that has become my favorite is a healthy version of apple crisp. Putting this dish together takes around 5 minutes and comes out absolutely delicious!

Ingredients (Serves 1)

1 apple, diced

1 tablespoon Kelapo Coconut Oil

2 tablespoons cinnamon

½ cup old fashion oats

¼ cup Walden Farms Maple Syrup (You may use any sugar-free brand)

1 Ziploc Steam Bag

Directions

  1. Preheat the oven to 350 degrees Fahrenheit. Place diced apples, coconut oil, and cinnamon into a Ziploc Steam Bag. Warm in microwave for 2 minutes.
  2. Next, mix oats, cinnamon, and maple syrup in a bowl to form a crumble topping.
  3. Move steamed apples to an oven-safe dish, sprinkle with crumble topping, and drizzle with extra maple syrup if desired.
  4. Place in the oven and cook for 25-30 minutes.
  5. Let the apple crisp cool down for about 5 minutes and enjoy!

I like using Walden Farms Maple Syrup in this dish because there are zero calories, carbs, sugars, and fat. This gives me a healthy way to enjoy one of my favorite desserts! Feel free to add in any nuts, raisins, or cranberries to give this apple crisp some extra flavor.

Apples are high in vitamins C, K, and B6, which may help boost your immune system and give you added energy.  The medium-chain triglycerides (MCTs) found in coconut oil may boost your energy as well. This is my main reason why the combination of apples and coconut oil are my favorite after a workout!  Do you have a favorite post-workout snack?

-Kayla

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