BodyRock Lose The Pooch Workout Series: Workout #2
December 08, 20143 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 Two10 Bicycle Crunches
Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.
With your hands gently holding your head, lift your knees to about a 45-degree angle.
Slowly, at first, go through a bicycle pedal motion.
Alternately touching your elbows to the opposite knees as you twist back and forth.
20 Scissor Lifts
Raise both legs toward the ceiling.
Keeping them straight, lower your left leg until it’s about six inches off the floor.
Grasp the back of your right leg, gently pulling it toward you.
Switch legs and repeat on other side, back and forth.
30 Windshield Wipers
Place a mat on the floor and lie on on your back with your arms in the "T" position for stability.
Lift your legs so that they are perpendicular to the floor and rotate your hips, keeping them in contact with the floor, so that your legs move from left to right, in a "windshield wiper" motion.
Make sure to move in a slow and controlled manner.
40 Mountain Climbers
Start the exercise by lying face down on the floor.
Straighten out your arms and then touch your knees down to the ground or floor.
Now you are ready to lift yourself up into position. When doing this, be sure that your hands are directly under your chest at a width that is slightly more than your shoulder length distance.
Once you have settled into position and checked the position of your hands you should be sure to keep your legs stretched out, ensuring that they are properly lined up with the rest of your body. Pay special attention to your knees as many people tend to create a gap here but that should be avoided. If the recommended position is uncomfortable for you, it is alright to modify it slightly as long as you maintain the correct posture.
Now you should stretch out your left leg for stability. Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain or tree (hence the name) except horizontal instead of vertical.
After bringing your right knee up, return it to the original position and do the previous step with your left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber)
50 Russian Twists
Sit on the ground with your knees bent and your heels about a foot from your butt.
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.
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.
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.
This completes one rep.
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