{FREE} August 5th Ab Challenge Day 5: 30 Bicycle Crunches 25 Russian Twists 35 V-Ups 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. 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. Beginner V-Ups: •Lie on a flat surface with your lower back curvature pressed against the surface. Hold on to a fixed and sturdy object behind you 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. •Raise your legs to where they are off the floor. This will be your starting position. •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. •Go back slowly to the starting position as you breathe in.
Posted on: Tue, 05 Aug 2014 01:00:01 +0000
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