Friday, September 5, 2014

Tone & Tighten in Ten Days: Abs

Directions: Complete each excerise for ten days, twice daily.
25 Reverse Crunches
  • Lie on the floor and place hands on the floor or behind the head.
  • Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.
  • Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
  • Lower and repeat.
  • It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.
20 Oblique V-Ups
  1. Lie on your left side, legs angled 30 degrees from your hips.
  2. Rest your left arm on the floor and put your right hand behind your head 
  3. Lift your straight legs off the floor, bringing your torso toward your legs 
  4. Slowly return to start. That's one rep. 
30 Scissor Lifts
  • Raise both legs toward the ceiling.
  • Keeping them straight, lower your left leg until it’s about six inches off the floor.
  • Lift your head and shoulders off the floor and grasp the back of your right leg, gently pulling it toward you.
  • Switch legs and repeat on other side.
  • Quickly complete 10 reps (no pausing!)
60 second Side Plank
  • Lie on your right side with your legs straight.
  • Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip.
  • Brace your abs and hold for 60 seconds. If you can't make it to 60 seconds, hold for 5 to 10 seconds and rest for 5; continue for 1 minute. Be sure your hips and knees stay off the floor.
25 Bicycle Crunches
  1. Keep a mat on the floor and lie on it.
  2. Now keep your hands behind your head and interlock your fingers. Also put your feet in air.
  3. Now lift your head up and touch your right elbow to the left knee while pulling your leg up towards your head.
  4. Now do the opposite with left elbow and right knee.

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