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BodyRock Lose The Pooch Workout Series: Workout #5

December 11, 2014 2 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 Five 10 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.
20 Second Flutter Kicks ForSia-31 ForSia-32
  1. Start by lying flat on your back on a mat with your arms by your sides and your palms down.
  2. Extend your legs fully out with a slight bend in your knees.
  3. Lift your heels about 6 inches off the floor.
  4. Make small, rapid up and down scissor-like motions with your legs. The key is to focus on having your midsection do all the work and to keep your abs constantly contracted throughout the exercise.
30 Heel Touches (each heel) ForSia-47 ForSia-46
  1.  Lay down with your back on the ground and your knees bent and pointed towards the ceiling.
  2. With your arms on your side raise your shoulders slightly off the ground.
  3. Using your abs rotate your right hand down to your right foot and then back up.
  4. Then do the same thing with your left hand.
  5. Alternate back and forth for the desired amount of repetitions.
40 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.
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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