Bikini Blast Series by our trainer, Julie Diamond
With bikini season around the corner, we've asked our trainer Julie Diamond for a three part workout targeting abs, butts and arms. Today we're focusing on abs, next Monday butts, and arms the following Monday-- we plan on giving these workouts our all and repeating them!
Part 1: Abs:Abdominal Muscles are special b/c they provide postural support, movement thru the trunk (core), assist in breathing process, protect the internal organs AND when they are FIT they look HOT!
exercises:1. Basic crunches: *lie on back w/knees bent. *place hands behind head w/elbows back. *exhale & lift shoulders off the floor concentrating on moving your ribs to your hips-hold for 2 seconds pulling abs in towards spine & return to starting position. *REPEAT 25 times
2. Plank: *face down on floor, resting your forearms & knees *push off floor raising up off your knees onto your toes w/ elbows, forearms & hands flat on floor (elbows in direct alignment to shoulders). *contract abdominals to prevent your "bum" from sticking up or sinking down. *hold 30 seconds = work your way up to 60 seconds.
3. Seated Russian Twist *sit on ground w/knees bent & heels about 2 feet from your "bum". *lean slightly back w/out rounding your spine (keep back straight). *place arms in front of you w/hands clasped. *pull navel into spine & twist to your left touching the floor with your clasped hands. * than twist back to center & twist to your right to complete 1 full rep. * REPEAT 20 reps
4. Reverse Crunches: *lie on back w/hands beside you. *bring knees toward chest w/feet together *use abs to slowly curl hips off floor & into chest (don't swing legs), lower to start position. *REPEAT 25 reps
5. Bicycles: *lie flat on floor, lower back pressed to ground & hands laced behind your head. *bring knees in toward chest & lift shoulder blades off the ground. *straighten your right leg to 45* angle while turning your upper body to your left bringing your right elbow toward left knee. ***do not move rib cage*** *slowly switch sides & do same motion on other side to complete 1 full rep - creating a peddling motion. * REPEAT 25 reps --- slow & controlled!GO BABY GO!