Thursday 26 March 2015

Kate Henshaw

culled from:

It's Thursday and we are giving an amazing workout plan for your body, perform the exercises below in a row without rest between sets.
Rest one minute then do the exercises again, for beginners, do the exercises once, for intermediate exercisers, do the exercises twice, and finally, for experts, do the exercises thrice.
  1. Straight arm plank- Performing a plank with straight arms offers less stability than the forearm plank, which creates more of a challenge for the arms, core, chest, and shoulders.  Come to the top of a push-up position, elbows straight and feet about hip's width apart.  Make sure your back is straight, spin is neutral, and neck relaxed. Place your hands directly below your shoulders and parallel to the ground. Hold for one minute or until fatigue.                                                                                                                                health.howstuffworks
  2. Forearm side planks- Lie on your left side with your legs extended, your left elbow directly under your shoulder, and your right hand palm down. Put your right foot on top of the left (A). As you exhale, gently contract your abs and lift your hips and knees off the mat, keeping the side of your left foot and your left forearm and elbow in contact with the ground (B). Inhale and slowly return to start. Alternate sides and repeat. Hold for 15 to 30 seconds per side. You cab make it harder by raising your upper leg off of the lower leg throughout the ten reps.                                                                                            wm-el-sideplank.jpgwomenshealthmag
  3. Reverse oblique crunch- This is a simple exercise designed to target the entire abdominal muscle group. Executing this move slowly and controlled will definitely give your abs the burn that you are looking for. Lie on your back onto the floor using a mat. Place your arms by your sides with your feet up and your thighs perpendicular to the floor. Using your lower abs, bring your knees up to your chest while simultaneously crunching your upper body and placing maximum tension on your abdominals. Return slowly to the starting position and twenty reps.womenshealthmag
  4. Dumbbell chop- Bend your knees, rotate your torso, and hold a dumbbell in both hands outside your left thigh. Keeping your arms straight, swing the weight above your right shoulder as you straighten your legs. Reverse the movement to return to start. That's one rep. Do 10 or 15 reps, then switch sides and repeat. You can use  a water bottle filled with sand or stone if you don't have a dumbbell.                           1106-mv-rev-db.jpg
  5. Hip crossovers- Try this rotational exercise for a slimmer midsection. The abdominal movement here uses way more muscles in your core—particularly your obliques—than standard crunches.  do 20 reps.
Just in case, you can not do them this morning, you can do them in the evening.
Let us know if you like this workout and if you felt the burn.


Post a Comment