06/03/2018
Complete core workout - in tabatta form 20 secs on followed by 10 secs rest repeat 7 times. Takes 3 and half mins to complete one round take a minute break, do this 3 rounds in total. How to do each exercise correctly is explained below. Enjoy 👀
Flutter kicks -Exercise Instructions: Start by lying flat on your back on a mat with your arms by your sides and your palms down (if you have an arched back like I do sit your hands underneath your lower back. Extend your legs fully out with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs. Muscle worked - predominantly targets your abdominal muscles, working the lower abs in particular. They are also a superb workout for your hip flexors, where a large extent of the effect is felt when you are performing repetitions
6 inches - same Idea as the flutter kicks lye flat on mat have your hands by your side or underneath your lower back depending if you have an arched lower back. Feet together, legs straight raise your heels off the ground and hold that position. Muscle worked - lower abdominal muscles.
oblique side to side - lye your back flat on the mat, legs bent just your soles of your feet touching the ground at shoulder width apart. Touch your left hand as far down in the inside of your left shoe then reverse role's on your right side touching the inside of your right shoe, keep swapping back and fort. Muscles targeted - external obliques or love handles.
knee crunch - lye your back flat on the mat, have your feet off the ground, knees close to chest. Hold this position. Now get your shoulders off the mat, start moving towards knees doing sit ups, hand at either side of your head throughout.
leg raisers - lye your back flat on the mat, legs in the air slight bend at the knees, hold this position. hands at your side reaching up touching the tops of your toes, tops of your shoulders should be off the mat back to starting position and repeat.
plank - Get in the pushup position, only put your forearms on the ground instead of your hands.
Squeeze your glutes and tighten your abdominals.
Keep a neutral neck and spine.
Create a straight, strong line from head to toes.
Hold that position.
push ups - Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire push up.
Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle.
Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position. Don't lock out the elbows; keep them slightly bent.
Repeat.
