BodyRock Lose The Pooch Workout Series: Workout #4
December 10, 20142 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 Four10 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.
20 Long Arm Crunches
Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
Contract the abs and lift the shoulder blades off the floor.
Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.
Lower and repeat.
30 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.
40 Plank with Knees to Elbows (each side)
Begin in the top of a pushup position with hands directly beneath your shoulders.
Tighten your abs and bring one knee to the outside of the same arm, pausing for a moment before straightening the leg back behind you.
Keep the leg elevated and repeat the movement.
50 Jackknife Sit-Ups
Place a mat on the floor, lie down on your back and extend your arms above your head.
Simultaneously lift your arms and legs toward the ceiling.
Slowly return to the starting position.
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