Abs
KETTLEBELL RUSSIAN TWIST
Sit on the floor with your knees bent and your legs together. Hold a kettlebell in front of you by the horns with your elbows bent. Lift your feet off the floor and find your balance on your tailbone. Do 3x 1 minute sets for starters, add time for a better challenge.
**if you are just starting out don't use a kettle ball, in fact don't use any weights at all, see how challenging the move is and adjust from there.
PLANK CIRCLE
Get into plank with your hands underneath your shoulders and your head, hips, and heels in line.
With your hands as the pivot point, walk your feet around in a circle. Go one complete revolution in each direction to complete one rep. 3x1minute sets, increase time for a better challenge.
BICYCLE CRUNCHES
Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Interlace your fingers, and put your hands behind your head.
Bring your knees in toward your chest, and lift your shoulder blades off the ground.
Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
Now switch sides and do the same motion on the other side to complete one rep (and to create the "pedaling" motion). Do this exercise with slow and controlled motion.
Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
Now switch sides and do the same motion on the other side to complete one rep (and to create the "pedaling" motion). Do this exercise with slow and controlled motion.
3x20, up the reps for more difficulty
SUPERMANS
He's my favorite super hero, and using this move it's no wonder why he has abs of steel and a very muscular back! this exercise targets multiple muscle groups, but it really gets your abs well!
1. start laying down on your stomach, then extend arms and legs; hold for 30 seconds and increase to 60 seconds for added difficulty.
TOE TOUCHES
No, this isn't the move you see cheerleaders do at football and basketball games; it's a super good ab workout though!
1. lay flat on your back with your legs on the ground and arms by your side.
2. Keep your right leg on the ground, and lift up your left leg so that it's straight up.
3. Using your right arm, reach up and touch your toe.
4. return to beginning position and do the same thing with your right leg.
**beginners can grab the back of their calf to help pull themselves up, once some muscle is built up try not to grab onto your calf.
**IF you feel a strain in your neck then you're not using your abs, focus on engaging your core, not lifting your body up by your head.
0 comments:
Post a Comment