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BodyRock Lose The Pooch Workout Series: Workout #1

December 07, 2014 3 min read

Get ready to bust your gut with this 5 part workout series that targets your upper & lower abs! Complete the following exercises for 3 sets of the prescribed amount of reps. Workout One 10 Russian Twists ForSia-9 ForSia-10 ForSia-11
  1. Sit on the ground with your knees bent and your heels about a foot from your butt.
  2. Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don’t let it curve.
  3. Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
  4. Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right.
  5. This completes one rep.
20 Leg Lifts ForSia-22 ForSia-23
  1. Lie on a flat surface with your lower back curvature pressed against the surface. Hold on to a fixed and sturdy object behind you (such as one of the beams from a squat rack) or you can just have your arms by your side with the palms facing the floor. Your feet should be straight in front of you and the upper torso should be aligned with the arms behind you holding on to the fixed object.
  2. Raise your legs to where they are off the floor. This will be your starting position.
  3. Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
  4. Go back slowly to the starting position as you breathe in.
30 Oblique V-Ups ForSia-44 ForSia-45
  1. Lie on your right side, legs angled 30 degrees from your hips.
  2. Put your left hand behind your head.
  3. Lift your straight legs off the floor, bringing your torso toward your legs
  4. Slowly return to start. That's one rep.
40 Reverse Crunches ForSia-24 ForSia-25
  1. Lie on the floor and place hands on the floor or behind the head.
  2. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.
  3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
  4. Lower and repeat.
  5. It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.
50 Second Plank ForSia-28
  1. Start off on a yoga mat in the pushup position. Starting with the pushup position is the easiest way to get into the plank.
  2. Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders.
  3. Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.
  4. Straighten your body but keep your neck and spine neutral. Imagine that you’re a plank of wood, and that you’re straight as an arrow.
  5. Flex your abdominals and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise.
  6. Hold this position, also known as the plank, for 60 seconds. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.
For more workout challenges, including diet tips, double click on the image below: URLSmall

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