Perform these 5 exercises 3 times per week for 4 weeks. You will not only feel stronger, you will look leaner and your core will become firmer. Combined with the right nutrition your six-pack is on it’s way!
Plank: Place your elbows below your shoulders on a mat and extend your legs to a plank position. 20 sec hold, 10 sec rest. Repeat 4 times . When you become stronger, hold for 30 or 40 sec.
100’s : on your back, legs bent and feet on the floor lift your head & shoulders off the floor and do 100 small pulse movements with your arms extended to your knees. Breath in and out normally, all the time contracting your abdominals.
Leg lifts: on your back bring your legs straight up to the ceiling in a 90 degree angle to your body. Now lift your head and shoulders and try to reach your right fingertips to your left toes and alternate to the other side. 20 reps on each side.
Mountain climber: On a mat place your hands under your shoulders and extend your legs to a plank position. With minimal movement of your hips, core or buttock, bring one knee between your arms, and back. change leg. Repeat 8 times on each side, pause and repeat again 8 times.
Crunches: Lie on your back with legs bent and feet on the floor. Bring your knees over your abdominals and at the same time lift your head & shoulders to meet the knees. Now very slowly take your feet down to the floor and simultaneously bring your head & shoulders to the floor. repeat 8 times, 3 sets.
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