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22 posts tagged abs

Move of the Day! Obliques and Deep Abs Crisscross Targets: Abs and obliques (This is basically Pilates criss-cross but you’re not on your back) 1. Balance on your tailbone and open up your elbows wide, hands behind the nape of your neck, feet on the floor. 2. Then reach opp. elbow to opposite knee as other leg extends. 3. Switch! Try switching about 16 times, nice and slooowwww. Enjoy! Cassey source

Move of the Day! Obliques and Deep Abs Crisscross

Targets: Abs and obliques

(This is basically Pilates criss-cross but you’re not on your back)

1. Balance on your tailbone and open up your elbows wide, hands behind the nape of your neck, feet on the floor.

2. Then reach opp. elbow to opposite knee as other leg extends.

3. Switch!

Try switching about 16 times, nice and slooowwww.

Enjoy! Cassey

source

Move of the day! Challenge your core and gain some balance with this advanced plank move! Get into plank and then lift your right arm off the mat as you lift your left leg. You will wiggle around. You may fall. But try! The fall isn’t that far! Try it

Move of the day! Challenge your core and gain some balance with this advanced plank move! Get into plank and then lift your right arm off the mat as you lift your left leg. You will wiggle around. You may fall. But try! The fall isn’t that far! Try it

Move of the Day: Propped Push Up Targets: Shoulders, back, chest, triceps, and abs You’ll need a 5-10lb medicine ball. *Start on all fours (knees under hips, back flat), both palms pressing into ball directly below chest, fingers pointed toward floor. *Extend legs behind you and balance on toes so that you form a straight line from head to heels, with feet about 2 feet apart. *Bend elbows to lower chest toward ball, keeping arms by sides, abs engaged and back flat. *Exhale as you push back up, straightening arms. Do 10 reps. Rest 30 seconds; repeat!!! These are killer for your tri’s.

Move of the Day: Propped Push Up

Targets: Shoulders, back, chest, triceps, and abs

You’ll need a 5-10lb medicine ball.

*Start on all fours (knees under hips, back flat), both palms pressing into ball directly below chest, fingers pointed toward floor.

*Extend legs behind you and balance on toes so that you form a straight line from head to heels, with feet about 2 feet apart.

*Bend elbows to lower chest toward ball, keeping arms by sides, abs engaged and back flat.

*Exhale as you push back up, straightening arms. Do 10 reps. Rest 30 seconds; repeat!!!

These are killer for your tri’s.

Move of the Day: Side Shaper Targets: Abs and obliques * Lie on ground on right side, propped up on right forearm with shoulder directly over elbow, left hand on hip. (Or place left hand on ground in front of you for balance.) * Lift hips off ground until body forms a straight line from head to feet. * Pause, then raise left leg about 6 inches higher. Make it easier: Keep legs together. * Lower left leg, then lower hips to ground. * Do 10-15 reps; switch sides and repeat!!!

Move of the Day: Side Shaper

Targets: Abs and obliques

* Lie on ground on right side, propped up on right forearm with shoulder directly over elbow, left hand on hip. (Or place left hand on ground in front of you for balance.)

* Lift hips off ground until body forms a straight line from head to feet.

* Pause, then raise left leg about 6 inches higher. Make it easier: Keep legs together.

* Lower left leg, then lower hips to ground.

* Do 10-15 reps; switch sides and repeat!!!

Move of the Day: Pilates Press Targets: Shoulders, back, chest, triceps, biceps, and abs *Start in full push-up position, balancing on hands and toes. MAKE IT EASIER: Keep both knees on floor. *Bend right knee 90 degrees so that toes point up. *Bend elbows directly behind you, keeping arms close to body, and lowering only a few inches toward floor. Press back up. *Do 8 to 10 reps. Switch legs and repeat to complete 1 set. *Do 2 sets!!!

Move of the Day: Pilates Press

Targets: Shoulders, back, chest, triceps, biceps, and abs

*Start in full push-up position, balancing on hands and toes. MAKE IT EASIER: Keep both knees on floor.

*Bend right knee 90 degrees so that toes point up.

*Bend elbows directly behind you, keeping arms close to body, and lowering only a few inches toward floor. Press back up.

*Do 8 to 10 reps. Switch legs and repeat to complete 1 set.

*Do 2 sets!!!

Move of the Day: Flat Back Leg Lift Targets: Rectus and transversus abdominis *Sit on floor with lower back against a wall, knees slightly bent and feet planted wider than shoulder-width apart. Place hands on floor between legs and squeeze abs. *Press into floor with fingertips and lift feet about 6 inches. Make it easier: Lift and lower left foot; then repeat with right to complete 1 rep. *Do 3 sets of 20 reps.

Move of the Day: Flat Back Leg Lift

Targets: Rectus and transversus abdominis

*Sit on floor with lower back against a wall, knees slightly bent and feet planted wider than shoulder-width apart. Place hands on floor between legs and squeeze abs.

*Press into floor with fingertips and lift feet about 6 inches. Make it easier: Lift and lower left foot; then repeat with right to complete 1 rep.

*Do 3 sets of 20 reps.

Move of the day: Swiss Ball Pike with Push-up Start in a pushup position with your toes on a stability ball and your hands on the floor (A). Keeping your legs straight, raise your butt toward the ceiling, drawing the ball toward your arms (B). Pause and roll back to start. Pause, then do a pushup. That’s 1 rep. Try 10! I’m still working on this move, just so you guys all know! I want to try to get my back completely straight and perpendicular to the floor once my butt is piked. It’s like doing a handstand with the upper body. I’m scared and afraid to fall (even though it is just like 10 inches off the floor). Will let you know about my progression mentally and physically. Now, go for it!!!

Move of the day: Swiss Ball Pike with Push-up

Start in a pushup position with your toes on a stability ball and your hands on the floor (A). Keeping your legs straight, raise your butt toward the ceiling, drawing the ball toward your arms (B). Pause and roll back to start. Pause, then do a pushup. That’s 1 rep. Try 10!

I’m still working on this move, just so you guys all know! I want to try to get my back completely straight and perpendicular to the floor once my butt is piked. It’s like doing a handstand with the upper body. I’m scared and afraid to fall (even though it is just like 10 inches off the floor). Will let you know about my progression mentally and physically. Now, go for it!!!

Move of the Day: Rock ‘n Roll Core Works your core. Get in plank position with your forearms flat on the floor and your palms down (A). Keeping your hands in place and using your feet as the pivot point, twist your body to the left as far as possible without losing your balance (B). Repeat to the right (C). That’s one rep. Do three sets of 8 to 10 reps, resting for 30 seconds between sets.

Move of the Day: Rock ‘n Roll Core

Works your core.

Get in plank position with your forearms flat on the floor and your palms down (A). Keeping your hands in place and using your feet as the pivot point, twist your body to the left as far as possible without losing your balance (B). Repeat to the right (C). That’s one rep. Do three sets of 8 to 10 reps, resting for 30 seconds between sets.