Rhiloves

Health, Beauty, Fitness, Life

Friday, 15 February 2013

Workout of the week: Abs

This is the series of 30 - 40 minute ab workouts that have left me with the victory burn the following day. I was going to insert some pictures of myself doing the workouts but my phone has been out of action - hopefully I can get some pictures up next week!

Working your obliques


                                                    
Lean and Extend



 Kneeling on your left knee and right leg extended out to the side with arms above your head, lean to the right and back to centre. Do this each side for about 3 mins -  I did this to LMFAO ''Sexy and I know it''.
Hip Dips

In a side plank position move  hips to floor and back. If this is too advanced you can bend your knees and rest them on the floor. I do 2 sets of 30 reps on each side.  4 minute soundtrack to the exercise.


Working your upper & lower abdominal muscles

Windmills


Lie on your matt and extend legs out straight a few inches off the floor. Circle your legs in large circles so your feet point out to the side and back to center. 2 sets of 30 reps.

You can tie in this work out by moving your legs up and down. Keep feet together and do not touch the floor as feet move down. Sound track to this workout.



                          Cycle crunches



Laying on your matt crunch up with legs up, knees bent at 90 degrees. Extend one leg out, but don't touch the floor and twist elbow to opposite knee - almost as if your legs are cycling. Try 2 sets of 30 reps to Born this way.


The Earthquake



Sitting up with legs together and extended out, hinge at your hips and lower to the floor, but stop when you feel that shaky burn and hold for 20 seconds! Stretch out bringing arms to feet and lower body to floor until you feel that burn! Try 30 reps to Part Rock Anthem.





In the nicest way possible, I hope you feel the burn as much as I did! I would love to hear your ideas or any routines that you would recommend - please leave a comment! Xxx

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