Go Low: 7 Targeted Exercises To Sculpt Your Lower Abs and Strengthen Your Core
These seven belly-blasting moves stimulate your abs from the bottom up. The abdominals — also known as the “abs” — form a major muscle group most want to activate during every workout session. Why? Besides the aesthetics of a chiseled, “six-pack” stomach, a strong midsection…
These seven belly-blasting moves stimulate your abs from the bottom up.
The abdominals — also known as the “abs” — form a major muscle group most want to activate during every workout session. Why? Besides the aesthetics of a chiseled, “six-pack” stomach, a strong midsection provides proper body alignment, contributes to better overall balance and helps mitigate lower back pain.
The “lower abs” (the rectus abdominis) stretch across your entire midsection (and provide the sough-after flat-stomach or six-pack appearance). Yet, even when you set out to specifically target the lower portion of your trunk, your whole midsection gets triggered and worked as well. So every ab session is chance to hit all the angles and sculpt definition.
Try these seven lower ab exercises to trim and tone your tummy into a tight middle.
Perform these seven ab-targeting moves in succession with no rest between exercises. When you reach the end of the circuit, rest for 90 seconds, then repeat two more sets of the entire circuit to complete the workout.
1. Bear Crawls
Start on all-fours, then lift your knees a few inches off the floor. Keeping your knees elevated, move your right hand and left foot one step forward. Then move your left hand and right foot one step forward.
Keep walking forward or if you have limited space, step backward with opposite hands and feet. Repeat for 10 reps.
Tip: This move works your entire core, but to really target the deep transverse abdominis (which cinch your waist), make sure you draw your navel in and maintain a neutral spine.
2. Straight Leg Lifts
Lie on your back with your hands underneath your butt or low back, whichever is more comfortable and will keep you from arching your back. Your legs should stay straight and your low back should remain against the floor throughout the entire exercise.
Lift your feet toward the ceiling so your legs are perpendicular to the floor. Lower your feet back down, just a few inches off the floor. Continue to lift and lower for 10 reps.
Tip: Start with your head, neck and shoulders resting on the ground and when you’re ready to kick your ab workout into high gear, raise your shoulders and head off the floor.
3. Bicycles
Lie on your back, with your feet a few inches off the floor, toes pointed, and your head and shoulder blades lifted off the ground. Place your hands behind your head, elbows wide.
Bring your right knee in toward your chest, as you lift your shoulder blade higher off the ground and toward your knee. Straighten your right leg and lower your left shoulder, as you rotate and bring your left knee inward and your right shoulder up and toward your knee.
Continue switching sides to complete 20 reps total (10 each side).
Tip: Make sure to lift and rotate your shoulders — not just your neck and head — to really fire up your obliques during this exercise. Keep a neutral pelvis, too.
4. Mountain Climbers
Start in a high plank position, body in a straight line from head to toe and hands shoulder-width apart. Bring your right knee in toward your chest. Return it back to the floor and immediately bring your left knee to your chest.
Continue switching legs to complete 10 reps on each side.
Tip: The faster you move (without wrecking your form), the more calories you burn, so get stepping!
5. Dead Bug
Lie on your back. Lift your legs and bend your knees 90 degrees so your shins are parallel to the floor. Lift arms straight above you.
Lower your left arm toward the floor behind you (elbow straight), as you lower your right foot to just above the floor (knee bent). Return to start.
Lower your right arm toward the floor behind you and your left foot to just above the floor. Return to start and continue alternating, so you do 10 reps on each side.
Tip: As for most of the moves on this list, focus on drawing your belly button toward the floor so you maintain a neutral pelvis and keep your low back in contact with the floor. This helps target more muscles.
6. Modified V-Ups
Sit down on the floor, knees bent and feet flat. Lean your upper body backward, so it’s about 45 degrees from the floor. Bring your knees into your chest, shins parallel to the floor and arms straight in front of you.
Extend your legs straight out so your feet reach just a few inches off the floor. Bring your knees back into your chest and repeat for 10 reps.
Tip: Intensify this exercise by keeping your knees straight as you lift your legs and as you lower them, slowly drop your upper body back toward the floor as well. You’ll complete a full V sit-up.
7. Forearm Side Plank
From your side, place your forearm on the ground, elbow in line with shoulder and other hand on your hip. Stagger your feet and lift your hips up so your body is in a straight diagonal line. Hold this position for 30 seconds, then switch sides.
Tip: Planks work the deep inner muscles of your abdominal wall, helping to keep your trunk stable. Want to make your plank even more challenging? Try one of these five variations.
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How Can External IT Help Fill Business Technology Gaps?
In today’s rapidly changing technological landscape, businesses must stay ahead of the curve to remain competitive. However, many organizations struggle with technology gaps that hinder their growth and efficiency. External IT services can be a game-changer in filling these gaps, offering expertise, innovation, and scalability. Here are seven ways external IT can help your business bridge those technological divides.
1. Access to Specialized Expertise
One of the most significant advantages of external IT services is access to specialized expertise. Many businesses lack in-house professionals with the necessary skills to manage complex IT environments. External IT providers bring a wealth of knowledge and experience to the table, ensuring your business benefits from the latest technological advancements.
For example, a study by CompTIA found that 47% of businesses that used external IT services experienced improved efficiencies thanks to specialized knowledge that their internal teams didn’t possess.
2. Cost-Effective Solutions
Hiring a full-time IT team can be costly, especially for small to medium-sized businesses. External IT services offer a cost-effective alternative. By outsourcing your IT needs, you can save on salaries, benefits, and training costs. Additionally, you only pay for the services you need, making it easier to budget and manage expenses.
According to Deloitte, businesses can save up to 30% on IT costs by outsourcing.
3. Enhanced Security Measures
Cybersecurity is a critical concern for businesses of all sizes. External IT providers stay updated on the latest threats and best practices, ensuring your systems are secure. They can implement robust security measures, such as firewalls, antivirus software, and encryption, to protect your sensitive data.
A report from Cybint Solutions revealed that 43% of cyberattacks target small businesses. External IT can provide the necessary defenses to keep your business safe.
4. Scalability and Flexibility
As your business grows, so do your IT needs. External IT services offer scalability and flexibility, allowing you to adjust your IT resources as required. Whether you need additional support during peak times or want to scale back during slower periods, external IT providers can accommodate your changing needs.
For instance, if your business experiences seasonal fluctuations, an IT provider can quickly scale up or down to match your requirements, ensuring you only pay for what you use.
5. Focus on Core Business Activities
Managing IT internally can be time-consuming and distract your team from core business activities. By outsourcing IT tasks, your employees can focus on what they do best, driving growth and innovation within your organization.
A survey by Clutch found that 27% of small businesses cited the ability to focus on core functions as a primary reason for outsourcing IT services.
6. Access to the Latest Technology
External IT providers are committed to staying at the forefront of technological advancements. They invest in cutting-edge tools and technologies, ensuring your business benefits from the latest IT developments. This access to advanced technology can give your business a competitive edge and improve overall efficiency.
For example, external IT providers often have access to enterprise-level software and hardware that may be cost-prohibitive for individual businesses to purchase and maintain.
7. Improved Disaster Recovery and Business Continuity
Disasters can strike at any time, causing significant disruptions to your business operations. External IT providers can help you develop and implement robust disaster recovery and business continuity plans, ensuring your business can quickly recover from unforeseen events.
According to FEMA, 40% of businesses never reopen after a disaster. Having a reliable disaster recovery plan in place can significantly increase your chances of survival.
In conclusion, leveraging external IT services can help your business fill technology gaps, reduce costs, and stay competitive. By accessing specialized expertise, enhancing security, and benefiting from the latest technology, you can focus on growing your business and achieving long-term success.
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How Cloud Services Can Enhance Collaboration and Productivity in Remote Teams
In today’s fast-paced digital world, remote teams are becoming the norm. For businesses, this shift brings both opportunities and challenges. One of the greatest hurdles is ensuring seamless collaboration and productivity among team members who are geographically dispersed. Enter cloud services. By leveraging these tools, companies can bridge the gap and foster a more cohesive, efficient, and productive remote workforce. Here’s how.
1. Access Files Anytime, Anywhere
One of the primary advantages of cloud services is the ability to access files from any location, at any time. With platforms like Google Drive and Dropbox, team members can upload, share, and retrieve documents instantly. This flexibility means that work doesn’t have to stop because someone is traveling or working from a different time zone.
Example: Implementing Google Drive allowed a marketing firm to cut down their file retrieval time by 50%, significantly speeding up project timelines.
2. Real-Time Collaboration on Documents
Gone are the days of emailing documents back and forth. Cloud-based tools like Microsoft OneDrive and Google Docs enable multiple users to work on the same document simultaneously. Changes appear in real-time, ensuring everyone is on the same page and reducing the risk of version control issues.
Data Point: According to a study by Forrester, companies that adopted real-time collaboration tools saw a 20% increase in project completion rates.
3. Enhanced Communication Channels
Effective communication is the backbone of any successful team. Cloud services such as Slack, Microsoft Teams, and Zoom offer various channels for instant messaging, video conferencing, and collaborative workspaces. These tools help keep everyone connected, fostering a sense of community even when miles apart.
Stat: A survey by Buffer found that 99% of remote workers believe that communication tools are critical for maintaining productivity.
4. Centralized Project Management
Managing projects across different locations can be challenging. Cloud-based project management tools like Trello, Asana, and Monday.com centralize tasks, deadlines, and progress tracking in one place. This visibility ensures that everyone knows their responsibilities and can monitor the overall project’s status.
Practical Tip: Set up regular check-ins using your project management tool to ensure tasks are on track and to address any roadblocks promptly.
5. Automated Backup and Recovery
Data loss can be catastrophic, especially for remote teams. Cloud services offer automated backup and recovery options, ensuring that your files are safe and can be restored quickly in case of an emergency. Services like AWS (Amazon Web Services) and Backblaze provide reliable data protection solutions.
Example: A software development company avoided significant downtime by using AWS’s automated backup, enabling them to recover lost code within minutes.
6. Scalability and Flexibility
Cloud services are inherently scalable, which means they can grow with your business. Whether you’re adding new team members or expanding your storage needs, cloud platforms can adjust to meet your demands without the need for significant infrastructure investments.
Data Point: Gartner reports that companies utilizing cloud infrastructure see a 40% reduction in operational costs, thanks to its scalability and flexibility.
7. Cost-Effective Solutions
Investing in cloud services can be more cost-effective than maintaining physical servers and IT infrastructure. Many cloud providers offer pay-as-you-go models, allowing businesses to only pay for what they use. This approach can lead to significant savings, especially for startups and small businesses.
Stat: The International Data Corporation (IDC) found that businesses save an average of 20-30% on IT costs by moving to the cloud.
8. Enhanced Security Measures
Security is often a concern for remote teams. Cloud service providers like Google Cloud Platform and Microsoft Azure offer robust security features, including encryption, multi-factor authentication, and regular security updates. These measures ensure that your data remains safe from unauthorized access.
Practical Tip: Regularly review your cloud provider’s security protocols and ensure your team is trained on best practices for data protection.
9. Improved Resource Management
Cloud services help streamline resource allocation and usage. Tools like AWS and Azure offer detailed analytics and monitoring capabilities, allowing businesses to optimize their resources efficiently. This proactive approach can prevent overuse and reduce costs.
Example: A retail company used Azure’s analytics to track and optimize their cloud resource usage, resulting in a 15% reduction in monthly costs.
10. Facilitating Innovation and Collaboration
Finally, cloud services foster a culture of innovation and collaboration. With easy access to advanced tools and shared resources, team members can experiment, share ideas, and collaborate more effectively. This environment nurtures creativity and drives continuous improvement.
Stat: A Deloitte survey found that 61% of businesses believe that cloud technology has significantly boosted their innovation capabilities.
Incorporating cloud services into your remote team’s workflow can transform how you collaborate and operate. From real-time document editing to enhanced security measures, the benefits are immense. By leveraging these tools, you can ensure your team remains productive, connected, and ready to tackle any challenge.
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How Much Does General Liability Insurance Cost for Small Businesses?
Starting and running a small business involves numerous responsibilities and risks. One of the essential aspects of managing these risks is securing general liability insurance. But how much does it actually cost? Understanding the factors that influence the price of general liability insurance can help you make informed decisions and protect your business without breaking the bank. Here’s everything you need to know.
1. Business Size Matters
The size of your business greatly impacts the cost of general liability insurance. Insurers typically assess the number of employees and annual revenue to determine the premium. A small business with fewer employees and lower revenue will generally pay less for coverage compared to a larger operation. For example, a business with a single employee might pay around $500 annually, while a company with 20 employees could see premiums upwards of $2,000 per year.
2. Industry Play a Role
Different industries carry varying levels of risk. For instance, construction businesses face more hazards than accounting firms. This risk assessment affects the insurance premium. According to data from the Insurance Information Institute, a contractor might pay between $700 and $1,200 annually, whereas an office-based professional service might pay between $300 and $600. Knowing your industry’s risk level can help you budget appropriately.
3. Coverage Limits Influence Premiums
The amount of coverage you purchase directly impacts the cost. General liability insurance policies have per-occurrence limits and aggregate limits. Higher limits offer more protection but come with increased premiums. For example, a policy with a $1 million per-occurrence limit and a $2 million aggregate limit may cost around $400 to $600 per year, while higher limits could double these figures.
4. Location Impacts Costs
Where your business operates can influence your insurance rates. Areas prone to natural disasters or with higher litigation rates generally have higher premiums. For example, businesses in coastal states prone to hurricanes might see higher costs compared to those in regions with fewer natural disasters. A small business in Texas might pay about $700 annually, while one in a less risky state, like Iowa, could pay around $500.
5. Claims History and Risk Management
Insurers look at your business’s claims history when calculating premiums. A history of frequent claims can lead to higher costs. Implementing strong risk management practices can help keep your premiums low. According to a survey by The Hartford, businesses with no prior claims and rigorous safety protocols often receive discounts of up to 20%.
6. Bundling Policies Could Save You Money
Many insurers offer discounts if you bundle multiple types of coverage, such as general liability, commercial property, and workers’ compensation. This can be an effective way to reduce overall insurance costs. For instance, bundling general liability with property insurance might save you 10-15% on premiums.
Conclusion
Understanding the various factors that influence the cost of general liability insurance for small businesses can help you budget more effectively and choose the right coverage. Don’t leave your business exposed to unnecessary risks; explore your options today and find a policy that suits your needs and budget.
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