Spiderman Plank



Start in a traditional plank position with your forearms on the ground and your body perfectly straight. Bring your right knee forward towards your right elbow, then return to the plank position. Repeat by bringing your left knee toward your left elbow. Continue reading

Long Leg Rotation

long legsLie face up on the floor and extend right leg up with left leg straight hovering a few inches above the floor. Crunch up and hold, reaching your left hand toward your right foot, as your right arm is bent behind your head. Switch arms and legs to complete on opposite side.

Do 3 sets of  10 reps

Bicycle Crunches

Bicycle-CrunchLie on your back with your hands behind your head, and your legs raised and bent at 90 degrees. Alternate sides by bringing your right elbow towards your left knee then your left elbow towards your right knee, building up to 60 seconds. Try and hold the crunch for a two-count on each side to force a slower, concentrated movement.

Do (3) 1 minute reps with 30 seconds break in between.

V – Ups

V-UpLay flat on the floor with the lower back pressed into the ground and arms extended behind your legs. The back of the shoulders should touch the floor and the palms face the ceiling. Keep the feet together and the toes pointed at the ceiling. In one movement lift the legs up keeping them straight and raise the upper body of the floor reaching for the toes with your hands Engage and squeeze the abdominal muscles as you reach for your toes. Slowly lower the body back down to the starting position. Continue reading

Russian Twists

Russian-TwistsRussian twist requires a medicine ball or weighted plate, beginners should start with about 5 to 10 pounds. Find a nice comfortable place to sit, use a mat if you have one. Lets get started raise yours leg, lean backward while keeping your back straight, now lift your weighted object. Go left and right while touching the floor with every rotation.

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