Fitness

Start the Exercise: Part 3-Tummy

Hello followers!  Hope you are having a great day.  Hope you are not to sore from the previous workouts.  This article will be about working on your abs.  All these exercises are done on the floor so you will need a yoga mat, or something soft to lie on that won’t slide.  These exercises will be great ways for you to work out your core and abdominal muscles.  And as always, we are doing 3 sets of 15 reps for each of these exercises.

Dead Bugs Exercises:

deadbugs
Special thanks to WorkoutLabs

Doing a Dead bug is to lie on your back with your hands extended up toward the ceiling.  Then, bring your knees up to a 90 degree angle with your shins parallel to the floor.  Exhale while you bring your hips to the floor then extend one leg forward. While the other foot is hovering above the ground, hold for 3 seconds.  Then return your leg back to the starting position while you extend the opposite leg.  Keep alternating your legs and keep your abs tight.

Reverse Crunches:

reverse crunches
Special thanks to WorkoutLabs

To do the Reverse Crunch you will need to lie flat on the floor.  While you are lying on your back, extend your legs and place your hands, palms down, flat on the floor.  Keep your feet together and bring your knees toward your chest until your knees are at a 90 degree angle.  Exhale while curling your hips off the floor and bring your knees further to your chest, this is the starting position.  Bring your knees all the way to your chest or as far as you can go comfortably.  Hold for 3 seconds then return your legs back to the start position while keeping your movement controlled and exhale as you do.

Windshield Wipers

Windshield_wipers_F_WorkoutLabs
Special thanks to WorkoutLabs

Next, let’s try to do an exercise known as Windshield Wipers.  Lie flat on your back without arching your back.  The, extend your arms out at shoulder level, not along your side at your hips.  You should look like the letter “T.”  Raise your knees up at a 90 degree angle, which is your start position.  While you exhale rotate your knees to one side until it touches the ground and you feel a stretch in your lower back and abs.  When you have rotated to both sides, that is one rep.  Pause for 3 seconds when your knees are at the floor then switch to the other side.

Lying Leg Lifts

Lying_Leg_Raise1
Special thanks to WorkoutLabs

We are going to try to do the Lying Leg Raise.  We begin on our backs and hands under the butt to support our pelvis.  With your legs flat, bring them up in the air slightly off the floor.  Keep your knees straight and raise your legs above by flexing your hips.  Then return to starting position.

Single Leg Lifts

leg lifts.png
Special thanks to WorkoutLabs

Now, we are going to do Single Leg Lefts.  Lie on your back with your knees bent.  Raise one of your legs off the floor, like in the picture above.  Push off with your heel and raising your hips off your mat.  Hold your torso off the ground for 3 seconds then return to your start position.  Switch legs and do the same with other leg.  This is one rep.

I do these exercises all at once, focusing on one body part for the day.  I would alternate arm, legs, and abs.  And again, if you are sore take a hot bath with Epson salt.  Good Luck and do not push yourself to hard.  Remember to focus on your reason for exercising.  Let’s get healthy together.  Please let me know how this works for you or if what are some of your personal experiences with exercising.

 

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