It's true: you can work your way to a six-pack in just five
moves! I bet you'll never look at plank the same way again! Get ready to warm
up the body, give it a great stretch, and feel your midsection burn in this
10-minute workout.
Pike and Extend
· ==>. Lie faceup on mat with legs extended
over hips, arms overhead. Crunch up, reaching hands toward feet.
· ==>. Keeping legs straight, bring arms
back overhead as you lower upper back and left leg toward floor.
· ==>Crunch up, lifting left leg over hips
and reaching hands to toes. Switch legs; repeat. Do 20 reps, alternating sides.
Standing Side Crunch
·
Stand on left leg, left arm extended
out to side at shoulder height, right foot lifted a few inches off floor to the
side.
·
Place right hand behind head, elbow
bent out to side at shoulder level, then lift right knee toward right elbow.
·
Do 15 reps; switch sides and repeat.
Chest Flies with Leg extention
·
Lie faceup on mat, knees bent 90
degrees over hips, holding a dumbbell in each hand, arms extended over chest,
palms in.
·
Keeping right knee bent, straighten
left leg toward floor as you lower arms out to sides. Hold for 1 count, then
return to start.
·
Do 10 reps. Switch legs; repeat.
Knee up with overhead Press
Targets: Shoulders, abs, glutes
·
Sit on mat with knees bent and feet on
floor, holding dumbbells near shoulders, elbows by sides, palms in.
·
Lean back slightly and extend arms
overhead as you lift feet a few inches off floor and bring knees toward chest.
·
Hold position for 1 to 3 counts; return
to start. Do 15 reps.
Lunge & Twist
Targets: Abs, glutes, legs
·
Stand with feet together. Lunge back
with left leg, bending knees 90 degrees, and reach left hand to right foot.
·
Stand up, lift left knee in front of
you to hip height, and bring fists to chest, bending elbows out to sides as you
twist left. Twist to center, lunge left leg back, and repeat.
·
Do 15 reps. Switch sides; repeat.
No comments :
Post a Comment