Tuesday, July 26, 2011

Simple and awesome workout for abs

Found this from Fitness Magazine website for their post on 'The A-List Abs Workout'. Unlike other exercise this is easy with some weight use. Why don't we give a try gals...

There are 5 routines from the workouts.

Routine by Sadie Lincoln, creator of Barre3 Fitness
Sculpt a rock-solid bod like Madonna's: Just steal these exercises from her fave ab workout.

1. Incline Core Scissors

What you'll need: a pair of 1- to 3-pound dumbbells and a small exercise ball (such as a Mini-Core Ball, $8, naturalfitnessinc.com) or a rolled-up towel

Targets: Back, abs, obliques, and legs

1st pic (before)
* Lie faceup on floor, knees bent, feet flat, with ball beneath tailbone, arms slightly out to sides, palms on floor.
* Extend both legs directly up.

2nd pic (after)
* Slowly lower left leg toward floor as low as you can without arching spine.
* Lift left leg up as you lower right leg toward floor to complete 1 rep. MAKE IT EASIER: Perform without ball or bend knees 90 degrees over hips to lower feet to floor.
* Do 3 sets of 15 reps.

2. Kneeling Flye

Targets: Back, chest, abs, quads, and inner thighs

1st pic (before):
*Kneeling on floor with ball between inner thighs, hold a dumbbell in each hand, arms out to sides at shoulder level with elbows bent 90 degrees (like a goalpost), palms facing forward.

2nd pic (after):
* Keeping body in a straight line from shoulders to knees, lean back slightly as you bring elbows in and arms together, palms facing each other.
* Return to start.
* Do 3 sets of 10 to 15 reps.

3.Core Flex

Targets: Chest, back, arms, and abs

1st pic:
*Holding a dumbbell in each hand, lie faceup on floor with knees bent, feet flat, ball beneath mid-back so that head and shoulders are lifted.
MAKE IT EASIER: Do move without dumbbells.
*Bring arms out to sides at shoulder level, elbows slightly bent so palms almost face each other

2nd pic:
* Crunch up, bringing arms around knees as if hugging a beach ball.
* Lower back toward floor, opening arms out to sides to start position.
* Do 3 sets of 10 to 15 reps.

4.Child's-Pose Ski Slope

Targets: Back, shoulders, arms, abs, quads, inner and thighs

1st pic (before):
* Holding a dumbbell in each hand, arms by sides, kneel on floor, squeezing ball between inner thighs.
* Hinge forward from hips and lower butt to heels until forehead touches floor in child's pose, resting hands on floor by ankles, palms up.

2nd pic (after):
* Raise torso 90 degrees as you lift butt several inches, raising straight arms behind you.
MAKE IT EASIER: Sit on heels as you raise torso.
* Hold for 1 count, then return to child's pose.
* Do 3 sets of 10 to 15 reps

5.Upright Oblique Twist

Targets: Back, shoulders, abs, and obliques

1st pic (before):
* Holding a dumbbell in each hand, sit on floor with knees bent, feet flat and ball behind lower back.
* Lift arms to shoulder level in front of you, palms down.

2nd pic (after):
* Keeping abs engaged, lower torso 45 degrees as you rotate upper body to left, bringing bent left elbow behind you.
* Return to center and repeat on other side to complete 1 rep.
* Do 3 sets of 10 to 15 reps

Source: http://www.fitnessmagazine.com/workout/abs/express/celebrity-ab-workout

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