Monday, August 25, 2014

Monday workout: A tight core in 4 steps

Step 1 | The Perfect crunch

Lie on your back with your knees in a
45-degree angle. Keep your feet flat on the ground and lay your hands behind your head. Pretend there is a magnet in your belly that pulls you to the floor. Lift your shoulders, blow out when you're up and breathe in when you go back down again. Repeat this 15 to 30 times.

Step 2 | Playing with the ball

Take a fitness ball and lie down on your back. Stretch your arms and legs. Bring the ball from your hands to your feet and back. Keep your back flat on the floor and keep the stretched-out position for a little while. Repeat this 15 times.

Step 3 | Drill those obliques!

Lie flat on your back. Put your right hand behind your head and place your left ankle on your right knee. Reach for your left knee with your right elbow. Come back and keep your abs constantly tense. Repeat this 15 times, than switch to the other side.

Step 4 | Planking with the fitness ball

Place your feet on the fitness ball and your hands directly under your shoulders on the ground. Your feet should lie exactly in the middle of the ball. Keep your body straight and push yourself from your arms. If you do it right, you're now in the plank position. Hold this! Start with 15 seconds and gradually build up to 1 minute.

Good Luck! X rosa
Bron: Woman's Health
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