Trim & Tone Your Waistline in 5 Easy Moves!
Author: Shannon Miller
Exercise equipment is fantastic and can help you reach your workout goals. However, you don’t need a gym or large machine to get a great workout. Here are 5 of my favorite Ab exercises when I’m traveling or want to sneak in a quick workout while the baby naps.
For the best results go slow and be controlled on every move in this book. For the Roll Up think of moving one vertebra at a time to get the maximum benefit.
- Lie on your back with legs straight and arms over your head.
- Pull your navel to your spine.
- Keeping your heels on the floor, slowly roll up one vertebra at a time to a sitting position.
- Slowly roll back down, one vertebra at a time.
TIP: Do not rest at the top and bottom of the move, unless necessary.
This is a fantastic move to really target your abs while supporting your lower back.
- From a sitting position on the floor, contract your abs to lift both legs into a V position.
- Keep legs straight and strong.
- Extend arms so they are straight above your head.
- To modify the Boat Hold, slightly bend your knees keeping the rest of your body in position.
Hold for 15-30 seconds.
TIP:Be careful not to round your back. You should be balancing on your “sit” bones.
I’ve been doing this move for over 20 years and it hasn’t failed me yet!
- Lie on back with legs straight.
- Gently place hands behind ears.
- Engage your upper abs and obliques pulling right shoulder to left knee. Hold.
- Return foot and shoulder to floor moving immediately to work the opposite side.
12-24 on each side.
TIP: To avoid straining your neck, do not pull your head forward with your hands. This will also force you to use your abs instead of your arms.
FULL SIDE PLANK
It’s one thing to work your upper and lower abs but in order to have that sleek physique you need to work those hard to get spots. This move helps take care of “bra bulge” by working your latissimus dorsi.
- Stack heels, hips and shoulders on top of each other.
- Push down with your left arm lifting your hips up to form a straight line from heel to head.
- Raise right arm directly above you or bend gently behind your back.
- Gaze forward or up to top hand.
- Repeat on opposite side.
3, holding for 5-10 seconds (or for a more intense workout, hold for 15-30 seconds).
TIP: Think of placing your body in between two panes of glass. Maintaining proper alignment is the key to a safe and effective workout.
AROUND THE WORLD
Work a full range of motion by drawing a circle on the ceiling with your toes.
- Lie on back with legs straight at a 90° angle with toes toward the ceiling.
- Slowly lower your feet to the left keeping both shoulders flat on the floor.
- Circle your toes to the center at a 45° angle.
- Continue the motion, slowly sweeping feet to the right and then back to start position.
5-10 each direction.