Sunday, September 2, 2012

6 Pack Ab Exercises

Mermaid with Twist
Sit on your left hip with your left leg flat on the floor, knee bent 90 degrees, and your left palm on the floor. Bend your right knee toward the ceiling and place your right foot flat on the floor in front of your left foot; rest your right arm on your right knee (a). Shift your weight onto your left arm and straighten both legs to raise your hips toward the ceiling while extending your right arm directly over your head (b). From this position, twist your torso down and to the left, reaching your right arm underneath your body (c). Reverse the movement to return to the starting position. That's one rep. Finish all reps on that side, then switch sides and repeat.

Hammer Toss
Grab a 5-pound medicine ball and stand with your feet shoulder-width apart, knees slightly bent. Hold the ball with both hands in front of your chest (A). Lower your hips and touch the ball outside your right foot (B). Stand up quickly, bringing the ball across the front of your body, and toss it to a partner, releasing to the left at about shoulder height (C). Have the partner toss it back. That's one rep. Do 10, then repeat to the other side.

Knee-Cross Crunch

Stand with your shoulders in line with your hips, and extend your left arm up and your right leg to the side, toes pointed. Lower your left elbow and raise your right knee, crunching them together on a diagonal line. Return to the starting position. That's one rep. Do 12 to 15 on each side.

The Lean Back #exercise works your abs, obliques and inner thighs.
Sit on mat with knees bent, one yoga block between thighs and a second block and rolled-up towel directly behind butt; place hands behind head, elbows out, and extend right leg diagonally up. MAKE IT EASIER: Keep both feet on mat; use a rolled-up blanket behind you for more support. Lean back a few inches; return to start. Do 2 to 3 sets of 25 reps; switch legs each set.

Pelvic Scoop
The Pelvic Scoop exercise works your lower back, abs, obliques, and butt.

Lie faceup on floor with back resting on folded towel, knees bent and feet flat on floor, arms by sides. Cross right ankle onto left thigh just above knee so bent right knee points out to side; flex left foot so only heel rests on floor.Rounding lower back and squeezing abs, lift hips off floor so pelvis tilts up toward ribs. Curl pelvis as far as you can without arching back; pull abs in to lift rather than press through left heel. Lower to floor. Do 10 reps, holding the lift for 10 seconds on the final one. Switch sides and repeat. Do 3 sets.

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